Table of Contents



Building Muscle and Burning FatManuel FloresTECM 2700Anthony VillaTable of Contents TOC \o "1-3" \h \z \u Table of Contents PAGEREF _Toc332270487 \h iiiIntroduction PAGEREF _Toc332270488 \h vChapter 1 PAGEREF _Toc332270489 \h 1It Starts in the Kitchen PAGEREF _Toc332270490 \h 3Day One: PAGEREF _Toc332270491 \h 3Day Two: PAGEREF _Toc332270492 \h 4Day Three: PAGEREF _Toc332270493 \h 4Day Four: PAGEREF _Toc332270494 \h 5Diet Restrictions PAGEREF _Toc332270495 \h 5Preparing Your Food PAGEREF _Toc332270496 \h 6Chapter 2 PAGEREF _Toc332270497 \h 7Stretching PAGEREF _Toc332270498 \h 9What exactly does stretching do? PAGEREF _Toc332270499 \h 9Chapter 3 PAGEREF _Toc332270500 \h 11The workout routine PAGEREF _Toc332270501 \h 13Day 1: Chest and triceps PAGEREF _Toc332270502 \h 13Day 2: Lower/Mid Back and Biceps PAGEREF _Toc332270503 \h 13Day 3: Legs PAGEREF _Toc332270504 \h 14Day 4: Shoulders/Trapezius PAGEREF _Toc332270505 \h 14Day 5: Legs and Lats PAGEREF _Toc332270506 \h 14Chapter 4 PAGEREF _Toc332270507 \h 15Setting Goals PAGEREF _Toc332270508 \h 17Goals PAGEREF _Toc332270509 \h 17Glossary PAGEREF _Toc332270510 \h 21IntroductionMany of us enter the gym to change the body. We work out in hopes to build muscle, drop body fat, become stronger, improve balance, strengthen endurance, etc. The problem is that we expect the body to change as long as we go to the gym. This manual is on how a beginner should start their work out routines and how to keep them going without feeling lost or out of place at a gym. I know from experience when starting to work out it could be quite intimidating especially in a gym full of “meat heads” or “work out aficionados”. In the next couple of pages I will put together not only a perfect workout regimen but also a good nutrition plan you will be able to follow for your intended goal. I have also put together a glossary on the last page so with words throughout the manual that are in bold.Chapter 1 It Starts in the KitchenIt Starts in the KitchenMeal PlanNot a lot of people know this or people who do will forget or some just don’t think it’s that important but trust me your diet and the way you eat has to do a lot with whether or not you start seeing gains or any results after going to the gym. I have put together a perfect meal plan that should get you your results you ultimately desire and want. Always read the labels on what you eat and just think to yourself if it’s worth the extra calories. Day One:ProteinCarbsFibrous Carbs6 Servings5 Servings2 ServingsMeal 1: 1 cup of cooked oatmeal plain (2 packets of Splenda and a pinch of cinnamon) + 1 Protein Shake with at least 50 Grams of Protein (Iso-100 XE "Iso-100" \b ) + 1 Pack Animal PackMeal 2: Chicken breast (6 oz.) + 1 medium sized cooked potato + 1 cup of broccoliMeal 3: Meal Replacement Shake with at least 50 Grams of Protein (Iso-100) + 1 piece of fruitMeal 4: Tilapia (6 oz.) + 1 cup of cooked brown rice + 6 spears of asparagusMeal 5: Chicken breast (6 oz.) + 1 medium sized cooked potato by itself.Meal 6: Protein Shake with at least 50 Grams of Protein (Casein XE "Casein" ).Day Two:ProteinCarbsFibrous Carbs6 Servings3 Servings3 Servings Meal 1: 3/4 cup of cooked oatmeal (Plain. You may only use 2 packets of Splenda and a pinch of cinnamon) + 1 Protein Shake with at least 50 Grams of Protein (Iso-100)Meal 2: Chicken breast (6oz.) + 1 medium sized cooked potato + 1 cup of broccoliMeal 3: 10 Egg Whites Only + ? cup of cooked white riceMeal 4: 8 oz. of Tilapia + 6 spears of asparagusMeal 5: Protein Shake with at least 50 Grams of Protein (Casein)Meal 6: Flank Steak (8 oz.) + 1 cup of broccoliDay Three:ProteinCarbsFibrous Carbs6 Servings1 Serving3 ServingsMeal 1: 1 cup of cooked oatmeal plain (You may only use 2 packets of Splenda and a pinch of cinnamon) + 12 egg whites onlyMeal 2: Tilapia (10 oz.) + 6 spears of asparagusMeal 3: Protein Shake with at least 50 Grams of Protein.Meal 4: Chicken breast (10 oz.) + 1 cup of broccoliMeal 5: Flank Steak (8 oz.) + 1 cup of broccoliMeal 6: Protein Shake with at least 50 Grams of Protein (Casein) + 1 tbsp. Peanut butterDay Four:You repeat day 1 and so on.Diet RestrictionsThe only fluid is water. I recommend you drink at least one gallon of water every day (Throughout the day). It is important that while weight training and or doing cardio, you sip or drink water every 5 to 10 minutes.Eat your meals every 2 ? to 3 hours.Try not to, but you can replace your protein for any lean protein from the list as follows:99% Fat free ground beef96% Fat free ground turkeyFlank steakLondon broilTop SirloinTurkey and Chicken BreastOrange Roughy XE "Orange Roughy" HalibutCodShrimpScallopsYou can replace your fibrous carbs from the list as follows:BroccoliAsparagusGreen BeansYou can replace your complex carbs from the list as follows:YamsSweet PotatoesWhite PotatoesBrown RiceWhey protein XE "Whey protein" is strictly protein, low in fat, with hardly any carbs.A Meal Replacement Shake is a protein shake, with carbs in it that should also be low fat. Companies usually put “meal replacement” on the box or container.You may not consume any complex carbohydrates after 7pm.Preparing Your FoodYou may use:A George Foreman grillA BBQ grillA StoveA MicrowaveTry not to, but you may use Splenda, Garlic Powder, Black Pepper, Red Pepper, Onions and Bell Peppers to give your food a tad bit of flavor with crunch.Splenda and cinnamon are highly recommended for your plain oatmeal.Make sure you consume protein immediately after a resistance training workout (no later than 1 hour)You may not consume additional dairy, but whey protein is fine.You may not consume any additional fat Olive oil, Flax seed, and Fish Oil are fine.Chapter 2 StretchingStretchingWhat exactly does stretching do?Stretching is very helpful for anyone to build muscle. It can be defined as something soft or elastic being made or being capable of being made longer or wider without tearing or breaking. What does this mean? Stretching makes your muscles longer and bigger. Stretching also improves fitness and health; it is the ultimate for preventing injuries you may cause to yourself. In fact, at least 50% fewer overextension injuries are reported with athletes who use a regular stretching routine compared to those who don't! Stretching is a great warm up or cool down and improves muscular coordination, as well as prevents soreness and promotes faster recovery.Chapter 3The Workout RoutineThe workout routineDay 1: Chest and tricepsWarm up (20 push-ups)Incline dumbbell press (4 x 8-12)Flat dumbbell press (4 x 8-12)Decline [(Hammer-Strength (Machine) or barbell (free weight) (4 x 8-12)]Cable crossovers or dumbbell flies (4 x 10-15)Dips (4 total sets – 10-15 reps) Last set to failureDumbbell kick backs XE "Dumbbell kick backs" \b (3 x 12)Skull Crushers (3 x 12-15) or Behind the neck triceps extensions with a dumbbell or on machine (3 x 15)Tricep press downs (3 x 12) Last set to failureAbs (7 Minutes – 30 seconds of rest non-stop) – Hanging Leg (Knee) LiftsCardio - 30 min elliptical or treadmill Day 2: Lower/Mid Back and BicepsWarm up (3 sets of hyper extensions: 15-20 reps)Pull ups or assisted pull ups (3 x 10-15)Single arm dumbbell rows (4 x 10)Seated cable row (4 x 10)Barbell dead lifts (2 x 10)EZ-Bar Barbell curls (4 x 10)Standing alternating dumbbell curls (3 x 10 each arm)Preacher curls (Machine or free weight EZ bar) (3 x 10)Abs (7 minutes – 30 seconds of rest non-stop) – Resistance on machineDay 3: LegsWarm up, 3 minutes on a stationary bikeDouble Leg extensions (4 x 10-15)Squats (Free-Weights) (6 x 8-12)Leg press (5 x 20)Hack Squats (3 x 15)Lying Leg curls (hamstrings) (5 x 10) Last set to failure?Calves) Straight leg toe press on leg press machine (6 x 15)Cardio – Stairmaster (30 minutes)Day 4: Shoulders/TrapeziusStanding shoulder/military press (4 x 10)Seated dumbbell press (4 x 8-12)Side lateral dumbbell raises (4 x 12) Last set to failureReverse peck deck (machine) or bent-over (dumbbell) flyes (Rear-Deltoids) (4 x 10-15)Upright rows XE "Upright rows" (3 x 8-12) super-set with ‘Front’ single plate (35-45 lbs.) raises (3 x 8-12)Dumbbell shrugs (4 x 12)Abs (7 minutes – 30 seconds of rest non-stop) – Decline Sit-UpsCardio – Treadmill (30 minutes)Day 5: Legs and LatsPull ups or assisted pull ups (3 x 10)Lat Pull Downs [Close Grip] (4 x 15)Lat Pull Downs [Regular / Wide Grip] (4 x 15)Double leg extensions (5x 10)Stiff leg dead lifts (6 x 12)Lying Leg curls (4 x 12)Single-Leg iso hamstring curls (4x12)?(Calves) Seated calf raises (6 x 15Chapter 4Setting GoalsSetting GoalsGoalsIf you’re trying to lose, get healthy, build muscle or excel at a sport, you’ll need goals. Goals that are specific, measurable, attainable, realistic and timely are the best type of goals. When you don’t have a specific goal, it’s difficult to keep exercising and to track your progress to see how far you’ve come. Before you start working out, take a moment and ask yourself these questions:What do I want to accomplish with this exercise program?Is my goal realistic and attainable?Do I know how to reach my goal?Do I have a timeline for reaching my goal?How will I reward myself when I get there?Once you know what you’re doing and how you’re doing it, you’ll need some strategies for sticking with it:Schedule your workoutsSet weekly goals and reward yourself each time you succeedWork out with friends or family for added motivationCommit to your goals every dayBe prepared by always having your workout bag with you, bringing lunch to work, etc.Be prepared for those times when you feel like skipping your workoutKeep food and workout journal to stay on track and measure your progressTake your measurements regularly INDEX \c "2" \z "1033" Casein, 3Dumbbell kick backs, 13Iso-100, 3Orange Roughy, 5Upright rows, 14Whey protein, 6GlossaryCasein- Casein is versatile protein that has dietary and non-dietary applications. Used at night before bed because it is slow to digest. Casein protein, like whey, comes from cow's milk. It accounts for roughly 80% of milk's total protein content, with whey constituting the other 20%. Casein is insoluble, which means it's the solid protein in milk. Dumbbell kickbacks- Preparation: Kneel over bench with arm supporting body. Grasp dumbbell. Position upper arm parallel to floor. Execution: Extend arm until it is straight, return and repeat, continue with opposite arm.Iso-100- Is a protein from the manufacture Dymatize with 0 calories 0 sugars and 0 carbs.Orange Roughy- A type of fish really good for burning fatUpright rows- Preparation: Grasp bar with shoulder width or slightly narrower overhand grip. Execution: Pull bar to neck with elbows leading. Allow wrists to flex as bar rises. Lower and repeat. Whey protein- Protein used for building muscle ................
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