Transcription
MASS-UPeBookü ü ü ü ü ü ü FITNESSGUIDELINESPHASE- ‐1WORKOUTPLANPHASE- ‐2WORKOUTPLANEXERCISESVEGNUTRITIONPLANNON- ‐VEGNUTRITIONPLANSUPPLEMENTSTACKB yG u r uM a n nI S S A / A S F A / N A S M / A C E / A S C MC E R T I F I E D
sout,plant- nt- tsincludeextra- atedbyGuruMann,ISSA/ASFA/NASM/ACE/ACSM- tes
on'toverduethecalories.WatchMASS- goodpre- ranched- ‐chainaminoacids,creatine,beta- SS- d&CreatedbyGuruMann,ISSA/ASFA/NASM/ACE/ACSM- tes
WORKOUTPHASE- ‐1PHASE- RANCEPHASE- SCARDIO&ABSRESTCHEST&TRICEPSWarm- UADS,HAMS&CALVESWarm- chV- EPSWarm- ‐upWideGripLatPull- rlSingleHandDDSideCurl(inward)2x25reps3x6- ‐8Reps3x6- ‐8Reps3x6- ‐8Reps3x6- ‐8Reps3x6- ‐8Reps3x6- ‐8Reps2x25reps3x6- ‐8Reps3x6- ‐8Reps3x6- ‐8Reps3x6- ‐8Reps3x6- vel10- ‐122x25reps3x6- ‐8Reps3x6- ‐8Reps3x6- ‐8Reps3x6- ‐8Reps3x6- ‐8Reps3x6- ‐8Reps3x6- ACE/ACSM- tes
12345SHOULDERS&TRAPSWarm- rDeltFlyBarbellShrugs2x25reps3x6- ‐8Reps3x6- ‐8Reps3x6- ‐8Reps3x6- ‐8Reps3x6- ‐8RepsPOINTTOBENOTED:Ø 5minutesWarm- ‐upbeforetraining.Ø 3- ‐4Setsperexercise.Ø 6- ‐8repsperset.Ø 2- ‐3MinutesRestaftereachset.Ø NoSuperSet.Ø Drink750mlWaterthroughtheWorkoutPHASE- 23456Warm- ‐upDBPress PushupsDBInclineFlyPeckDeck DeclineCableFlyBarbellSkullCrusher BenchDipsCableOverheadExt IOQUADS,HAMS&CALVESWarm- ‐upBarbellFrontSquatLegPress DBDeadliftLegExtension nchesLayingLegCrunch gorElliptical2x25reps3x10- ‐12Reps3x10- ‐12Reps3x10- ‐12Reps3x10- ‐12Reps3x10- ‐12Reps3x10- ‐12Reps2x25reps3x10- ‐12Reps3x10- ‐12Reps3x10- ‐12Reps3x10- ‐12Reps3x10- ‐12Reps4x20Reps4x20Reps3x120sechold3x20Reps- ‐- ‐- ‐- ‐- ‐- ‐- ‐- ‐- CSM- tes
BACK&BICEPS1234567Warm- ‐upReverseGripLatPull- ‐downDBPullover Pull- CurlBarbellPreacherCurl 5Warm- ‐upDBPressDBSideRaise PlateFrontRaiseSingleHandDBPress - ‐12Reps3x10- ‐12Reps3x10- ‐12Reps3x10- ‐12Reps3x10- ‐12Reps3x10- ‐12Reps3x10- ‐12Reps2x25reps3x10- ‐12Reps3x10- ‐12Reps3x10- ‐12Reps3x10- ‐12Reps3x10- ‐12RepsPOINTTOBENOTED:Ø 5minutesWarm- ‐upbeforetraining.Ø 3- ‐4Setsperexercise.Ø 10- ‐12repsperset.Ø 2MinutesRestaftereachset.Ø RegularSet&SuperSet.Ø KENON- ‐VEGPLANNONVEGWORKOUTDAYS–HIGHCARBS(MON- ‐TUES- ‐THUR- ‐FRI- ‐SAT)ELIMINATIONRECOVERYDAY–LOWCARBS(WED- ‐SUN)MEAL1MUSCLEOATS- ‐2/3cupOats- ‐1/4cupCerealsorGranola- ‐2/3spWhey- ‐1spBrans- ‐1/8cupRaisin- ‐1/8cupCranberries- ‐1/8cupCrushedAlmonds- ‐1/8cupCrushedWalnuts- ‐1/2Banana- ‐1/2Apple- ‐2pinchCinnamon¼cupcerealsRECOVERYOATS- ‐1/2cupOats- ‐1spWhey- ‐1/8cupCrushedAlmonds- ‐1/8cupCrushedWalnuts- ‐1/2Banana- ‐1/2Apple- ‐2pinchCinnamonCAL- ‐595PRO- ‐35/CARB- ‐46/FAT- ‐10CAL- ‐595PRO- ‐35/CARB- ‐80/FAT- ‐15MEAL2PROTEINPOWERSNACK- ‐1SliceBread 2eggsOmelet(1whole 1white)- ‐1SliceBread ½cupmashedchickpeas- ‐1SliceBread ½Banana 1spPeanutbutterCAL- ‐536PRO- ‐30/CARB- ‐68/FAT- ‐161BREADOMELETTETOAST- ‐2SliceWheatBread- ‐7EggWhitesOmeletCAL- ‐536PRO- ‐35/CARB- ‐34/FAT- ACSM- tes
MEAL3MUSCLEBUILDERPOTATOBOWL- ‐140gSweetPotato- ‐1/2cupKidneyBeans- ‐50gFreshPaneer- ‐1/2GreenPepper1/4cupSpinach(chopped)- ‐3spGreenonion(chopped)- ‐2spTomato(chopped)Sauce:YogurtSauceTopping- ‐1/3cupMangoorPineApple(chopped)- atoCHICKEN&ROTI- toiloroliveoil)- ‐1Roti- AL- ‐490PRO- ‐30/CARB- ‐32/FAT- ‐10CAL- ‐490PRO- ‐32/CARB- ‐68/FAT- ‐10MEAL4SWEETMUSCLERICE- ‐2/3cupBrownRice- ‐1spHoney- ‐1spPeanutButter- ‐1spPeanuts- ‐1spBlackRaisins- ‐2/3BananaProteinPudding:- ‐2spYogurt 2/3spWhey1spHoneyFRUITSALAD&PROTEINDRINK- ranges,etc)- ‐1spwheyin200mlSlimmilkCAL- ‐597PRO- ‐35/CARB- ‐37/FAT- ‐1CAL- ‐597PRO- ‐33/CARB- ‐78/FAT- ‐17PREW/OSUPPLEMENT- ‐1scoopNeurocorebyMuscleTech- ‐200mlColdWaterORPREW/OWITHOUTSUPPLEMENT- ‐½tbsCoffee(Nescafe)- ‐240mlHotWaterWORKOUTPOSTW/OSUPPLEMENT- ‐1- ‐2scoopWheyProtein- ‐2- ‐3spCarboPlus- ‐400mlColdWaterCAL- ‐389PRO- ‐35/CARB- ‐60/FAT- ‐1ORPOSTW/OWITHOUTSUPPLEMENT- ‐6BoiledEggWhites- ‐2BananaCAL- ‐308PRO- ‐25/CARB- ‐52/FAT- ‐0OR- ‐2spProtinexwith240mlNFMilk- ‐2BananaCAL- ‐377PRO- ‐22/CARB- ‐72/FAT- ‐1MEAL5MUSCLEMEAT- oked)- ‐1PineappleRingBroccoliCabbageSalad- ‐1/2cupcrushedBroccoli- ‐1/2cupcrushedCabbage- ‐1spRanchBeansSalad- ‐1/4cupKidneyBeans- ‐1/4cupChickpeas- ‐2spchoppedcarrots- ‐2spchoppedtomatoRanchChutneyTANDOORICHICKEN- ‐1/2PlateTandooriChicken- ‐2/3cupRice- - ‐513PRO- ‐35/CARB- ‐40/FAT- /ACSM- tes
- ‐2spchoppedonion- ‐1/2lemon- ‐Cilantrolittlebit- ‐KetchuporRedChutney- ‐Salt/PepperCAL- ‐513PRO- ‐30/CARB- ‐60/FAT- ‐17MEAL6PROTEINBURFI- ‐1eggwhite- ‐2/3spwheyorcasein- ‐3spPeanuts- ‐1spRaisinsCAL- ‐279PRO- ‐25/CARB- ‐11/FAT- ‐15NothingtoEliminatePROTEINBURFI- ‐1eggwhite- ‐1spwheyorcasein- ‐1spPeanuts- ‐1spRaisinsCAL- ‐279PRO- ‐30/CARB- ‐11/FAT- ‐8TOTALTOTALCAL3399/PRO- ‐220g,CARB- ‐425g,FAT- ‐90gCAL2050/PRO- ‐200g,CARB- ‐200g,FAT- (MON- ‐TUES- ‐THUR- ‐FRI- ‐SAT)RECOVERYDAY–LOWCARBS(WED- ‐SUN)MEAL1MUSCLEOATS- ‐2/3cupOats- ‐1/4cupCerealsorGranola- ‐2/3spWhey- ‐1spBrans- ‐1/8cupRaisin- ‐1/8cupCranberries- ‐1/8cupCrushedAlmonds- ‐1/8cupCrushedWalnuts- ‐1/2Banana- ‐1/2Apple- ‐2pinchCinnamon¼cupcerealsRECOVERYOATS- ‐1/2cupOats- ‐1spWhey- ‐1/8cupCrushedAlmonds- ‐1/8cupCrushedWalnuts- ‐1/2Banana- ‐1/2Apple- ‐2pinchCinnamonCAL- ‐595PRO- ‐35/CARB- ‐46/FAT- ‐10CAL- ‐595PRO- ‐35/CARB- ‐80/FAT- ‐15MEAL2PROTEINPOWERSNACK- ‐1SliceBread 1spPeanutbutter- ‐1SliceBread ½cupmashedchickpeas- ‐1SliceBread ½Banana 1spPeanutbutterCAL- ‐536PRO- ‐23/CARB- ‐71/FAT- h&FitnessYouTubeChannelCAL- ‐536PRO- ‐35/CARB- ‐34/FAT- ‐3Mango/Pineapple40gSweetPotatoLENTIL&ROTI- ‐100gmixedlentil(Cookedincoconutoiloroliveoil)- ‐1Roti- EAL3MUSCLEBUILDERPOTATOBOWL- ‐140gSweetPotato- ‐1/2cupKidneyBeans- ‐50gFreshPaneer- ‐1/2GreenPepper1/4cupSpinach(chopped)- ‐3spGreenonion(chopped)- ‐2spTomato(chopped)Sauce:YogurtSauceTopping- ‐1/3cupMangoorPineApple(chopped)- ‐25gSoyChunksCAL- ‐490PRO- ‐20/CARB- ‐42/FAT- ‐10CAL- ‐490PRO- ‐32/CARB- ‐68/FAT- /ACSM- tes
MEAL4SWEETMUSCLERICE- ‐2/3cupBrownRice- ‐1spHoney- ‐1spPeanutButter- ‐1spPeanuts- ‐1spBlackRaisins- ‐2/3BananaProteinPudding:- ‐2spYogurt 2/3spWhey1spHoneyFRUITSALAD&PROTEINDRINK- ranges,etc)- ‐1spwheyin200mlSlimmilkCAL- ‐597PRO- ‐35/CARB- ‐37/FAT- ‐1CAL- ‐597PRO- ‐33/CARB- ‐78/FAT- ‐17PREW/OSUPPLEMENT- ‐1scoopNeurocorebyMuscleTech- ‐200mlColdWaterORPREW/OWITHOUTSUPPLEMENT- ‐½tbsCoffee(Nescafe)- ‐240mlHotWaterWORKOUTPOSTW/OSUPPLEMENT- ‐1- ‐2scoopWheyProtein- ‐2- ‐3spCarboPlus- ‐400mlColdWaterCAL- ‐389PRO- ‐35/CARB- ‐60/FAT- ‐1OR- ‐2spProtinexwith240mlNFMilk- ‐2BananaCAL- ‐377PRO- ‐22/CARB- ‐72/FAT- ‐1MEAL5MUSCLEMEAT- ‐200gTofu(Grilled,roastedorpancooked)- ‐1PineappleRingBroccoliCabbageSalad- ‐1/2cupcrushedBroccoli- ‐1/2cupcrushedCabbage- ‐1spRanchBeansSalad- ‐1/4cupKidneyBeans- ‐1/4cupChickpeas- ‐2spchoppedcarrots- ‐2spchoppedtomato- ‐2spchoppedonion- ‐1/2lemon- ‐Cilantrolittlebit- ‐KetchuporRedChutney- ER- ‐100gGrilledPaneer- ‐2/3cupRice- - ‐473PRO- ‐25/CARB- ‐40/FAT- ‐18CAL- ‐513PRO- ‐30/CARB- ‐60/FAT- ‐17MEAL6PROTEINBURFI- ‐1eggwhite- ‐2/3spwheyorcasein- ‐3spPeanuts- ‐1spRaisinsCAL- ‐279PRO- ‐25/CARB- ‐11/FAT- ‐15NothingtoEliminatePROTEINBURFI- ‐1eggwhite- ‐1spwheyorcasein- ‐1spPeanuts- ‐1spRaisinsCAL- ‐279PRO- ‐30/CARB- ‐11/FAT- ‐8TOTALTOTALCAL3399/PRO- ‐220g,CARB- ‐425g,FAT- ‐90gCAL2010/PRO- ‐180g,CARB- ‐210g,FAT- E/ACSM- tes
OUTUBECHANNELFORMOREINFORMATIONSincerely,Guru MannAdvanced Fitness Trainer, CERTIFIEDNutrition Specialist, CERTIFIEDSports Nutritionist, CERTIFIEDStrength & Conditioning Specialist, CERTIFIEDCancer Exercise Trainer & Cancer Nutritionist, CERTIFIEDBiomechanics//Kinesiology - Human Kinetic, DEGREEUnited E/ACSM- tes
ruMann,ISSA/ASFA/NASM/ACE/ACSM- tes
!!!!ebook!!!!! by!!guru!mann! issa/asfa/nasm/ace/ascm!certified!!! ! mass-up !fitnessguidelines!!phase 1workoutplan!!phase 2workoutplan!!exercises!
