9.
i want to start building muscle but i dont just want to be big, definition is a must- i am going to start using hyperbolic mass do u have any suggestions?is it necessarily for me to diet?
Hi Liam,
Thank you for your enquiry.
I would not recommend that you take Hyperboilc Mass as this is not suitable for individuals that are under the age of 18.
I would recommend that you follow the below mentioned diet as well as the training plan. I have also included supplements that you can safely use for your age group.
Muscle Fuel STS This product consists of 49g of Carbohydrates, and 46g of Protein. I recommended you to take 2 servings daily (servings halved), one at 10am and another at 3pm. The Proteins are commonly found in food stores such as milk and cheese, while the Carbohydrates are derived from corn maltodextrine.
Fast Grow Amino Stack. Amino acids are the chemical units or "building blocks" that make up proteins. Protein provides the structure for all living things. Next to water, protein makes up the greatest portion of our body weight. Protein makes up the muscles, ligaments, tendons, organs, glands, nails, hair and is essential for bone growth. Enzymes and hormones that catalyze and regulate all bodily processes are protein. Fast Grow Amino Stack provides all the amino acids needed to support protein synthesis. Take 4 to 8 tablets 2 to 3 times daily. ie. Before training, after training and before bedtime. For general supplementation, take in-between meals.
Your dietary intake should resemble the following;
Mass Gain Eating Plan
BREAKFAST:
OPTION 1:
1 cup of cooked oats.,
3 scrambled whole eggs,
1 green apple,
1 cup of Green Tea/ black coffee
OPTION 2:
2 slices of low GI or rye toast with low fat cottage cheese,
One 3 egg omelette (whole egg),
175ml of plain, low fat yoghurt,
1 small pear/ peach.
1 cup of Green Tea/ black coffee
OPTION 3:
Smoothie option:
2/3 cup of raw oats,
2 bananas,
8 blueberries,
1-2 table spoon(s) of peanut butter,
6-8 raw almonds,
200ml of plain, low fat yoghurt,
200ml of low-fat milk
MID-MORNING SNACK: 1 serving of USN Muscle Fuel STS
LUNCH:
OPTION 1:
1 ½ - 2 tin(s) of tuna (in brine) with ½ tablespoon of Extra Virgin Olive Oil as dressing,
1 ½ cup of brown or parboiled rice,
1 cup of cooked Broccoli,
1 cup of steamed green beans.
OPTION 2:
2 grilled chicken breasts sliced,
2 medium baked potato’s with 100g fat-free cottage cheese,
1 cup of cooked asparagus,
1 cup of mixed vegetables.
OPTION 3:
250g grilled lean steak,
2 medium baked sweet potato with 100g fat-free cottage cheese,
1 cup of steamed green beans,
1 cup of mixed vegetables.
MID-AFTERNOON SNACK: 1 serving of USN Muscle Fuel STS
BEFORE TRAINING: 3 tablets of the USN Fast Grow Amino Stack
AFTER TRAINING: 3 tablets of the USN Fast Grow Amino Stack
DINNER:
OPTION 1:
300g grilled hake with lemon and garlic,
2 cups of steamed mixed vegetables,
1 cup of parboiled brown rice,
OPTION 2:
2 grilled chicken breasts,
1 large baked sweet potato with 100g fat-free cottage cheese,
1 cup of broccoli,
½ cup of green beans,
½ cup of asparagus.
OPTION 3:
300g grilled lean steak sliced with 150g fat free cottage cheese and ½ an avocado,
2 cups of brown rice,
1 cup of broccoli,
½ cup of mixed vegetables,
1 tablespoon of Extra Virgin Olive Oil.
BEFORE BEDTIME: 2 tablets of the USN Fast Grow Amino Stack
The principle of mass gain or bulking training is to stick to primary core movements and to use heavy weight for those core exercise principles. Please find attached the ideal bulking plan. Your weight is largely determined by your own ability, so you will have to establish those parameters individually.
DAY 1 – Legs and Abs
LEGS
Squat – 4 sets, 6 – 10 reps
Leg Extension – 2 sets, 12 reps
Barbell Lunge – 3 sets, 12 (each leg)
Lying Leg Curl – 3 sets, 6-8 reps
Standing calf raises – 4 sets, 12,12,20,20 reps
ABS
Roman chair crunch and oblique twist to failure
DAY 2 – Chest and Triceps
CHEST
Bench Press – 4 sets, 6 – 10 reps
Dumbbell Bench Press – 2 sets, 12 reps
Incline Press – 3 sets, 6 – 10 reps
Incline Dumbbell Press – 2 sets, 12 reps
Decline Smith Machine Press – 4 sets, 6-8 reps
Decline dumbbell press – 3 sets, 12 reps
Flat bench cable flye – 4 sets, 12 reps
TRICEPS
Lying Tricep Extensions – 4 sets, 8-12 reps
Weighted Bench Dip – 4 sets, 8-12 reps
Press-down – 4 sets, 10 reps
DAY 3 – Shoulders, Traps and Abs
SHOULDERS
Behind-the-neck-overhead press – 4 sets, 6 – 1- reps
Overhead dumbbell press – 2 sets, 12 reps
Smith Machine Upright Row – 4 sets, 6 – 10 reps
Dumbbell Upright Row – 2 sets, 12 reps
Leaning Lateral Raises – 4 sets, 6-10 reps
Reverse Peck-Deck Flye – 4 sets, 12 reps
TRAPS
Barbell Shrugs – 4 sets, 10 reps
Dumbbell shrugs – 2 sets, 12 reps
ABS
Double crunch to failure
DAY 4 – Back and Biceps
BACK
Dead lift – 4 sets, 6-10 reps
Dumbbell dead lift – 2 sets, 12 reps
Reverse-Grip Bent-Over-Rows – 4 sets, 6-10 reps
One arm dumbbell row – 2 sets, 12 (each arm)
T-Bar row – 4 sets, 8 reps
Lat Pull Down – 4 sets, 8 reps
BICEP
Preacher Curl – 4 sets, 8 – 12 reps (focus on negative)
Hammer Curl – 4 sets, 8-14 reps
Barbell curl – 4 sets, 6 reps
Dumbbell Curl – 4 sets, 8 reps (focus on activation of muscle fibers)
This does not include warm-up. If you reach failure before you can complete the sets, lower the weight by 20-30%, and continue until failure. If failure does occur, you can stop training that set as the muscle has reached failure twice, and normal function will not occur until recover has take place.
MORE
