The Magic 3 Day Split

Its been awhile since I last posted but I have still been training but rather than my usual 5 day split I have been doing a 2 day Mass building split.  I have found this to be good and I have put some mass (and fat) on.  I am now ready to start training at lunch times again and plan on doing the 3 day split after reading about it on the muscletalk forum.  Although I plan to change the leg day once I have found the time to read up some more.

Day 1: Chest, should’s, tri’s
Bench
dips
mil press
skullcrushers

Day 2: Rest

Day 3: Back, bi’s
Deadlifts
pullups
rows
curls

Day 4: Rest

Day 5: Legs, abs
Squat alt with Leg Press
SLDL
calf raises
ab work

Quark Ice Cream Vanilla Base

580g tesco light evap milk (410g+170g cans) refrigerated for at least 24 hours!
4 tsp vanilla extract
60g honey
20g plain gelatine melted with 170g can of evap milk (make the eval milk hot but make sure it does not boil!)
500g fat-free fromage frais
250g quark

1260 cals 138g carbs, 113g pro, 24g fat. Serves 4

See the site below for more flavours

Credits to theiopener from muscletalk – http://www.muscletalk.co.uk/tm.aspx?m=1894204

Healthy Home Made Burgers

Mince Meat – Beef
2 TBSP – Tomato Kecthup
2TBSP – Dijon Mustard
Spash of worcestshire sauce
splash of Tabasco
1-2 Eggs (depends on how wet mince is)
Bread Crumbs, just to bind it
Herbs, tarragon, Chives, Parlsey
Chopped Onions

Cook for 15 mins on pan.

Daily Calorie Expenditure Formula

A.    Your Weight in Pounds

B.    Multiply A by 11 to get your resting metabolic rate                            A x 11

C.    Multiply B by X* to estimate your calorie expenditure through basic daliy activities.                B x X

D.    Strength training: Multiply the number of minutes you lift weights per week by 5.                min x 5

E.    Aerobic and Sprint Training:  Multiply the number of minutes per week that you play sports by 8.        min x 8

F.    Add line D and Line E, and divide by 7.                                    (D+E) / 7

G.    Add line C and Line F to get your daily calorie needs.                            C + F

H.    Subtract 1,000 from line G to get your daily calorie needs to lose two pounds of fat per week.        G – 1000

Total
* Determine ‘X’ by  Choosing your level of daily activity, which is usually dependant on the type of work you do:

Very Light (Sedentary): X = 1.3

Light (Office Work): X = 1.6

Moderate (Some activity): X = 1.7

Heavy (Manual Labour):    X = 2.1

Supplements

Just thought id get a list of some of the most commonly used supplements in fitness/BB and post a little about them, I will be adding the details of the best supplement resources this week but there plenty of websites which can tell you more about them so google it!!

Protein
Whey hydrolysate after cardio/weight training and ideally whey/casein mix to be used during the rest of the time.

Carb drink blend
Ideally a mix of dextrose and maltodextrin before and after weight training workouts.

BCAAs/Glutamine
Fish oil/Flax oil/other good fats – Learn More

Ephedra based thermogenics
Can be used successfully for extra metabolic boost and fat burning.

Alpha Lipoic Acid

Non-Ephedra based energizers, fat burners Green tea extract

Creatine monohydrate
Used during overfeeding phase.

CEE

Caffeine
Use as needed.

Home Made Weight Gain Shake

Heres a good home made Weight gainer I use sometime, either in the morning or before bed.

2 tbsp Skimmed Milk Powder

30g Whey Protein Powder

40g Peanut butter

30g Oats

1 apple/pear

200ml skimmed milk

Blend together…Done

Morning Muscle Stack

Ok here is a good shake to start the day with, have this before your breakfast and it will help get the nutrition your body needs after been starved over night and stops muscle breakdown.

Morning Muscle Shake

Whey Protein    40g

High Molecular-Weight Carbs (Gatorade)   40-60g

Carnitine 1-3g

Just Some Healthy Foods

Recommended foods

Again, this is a list of my pick of higher fat products, it is not exhaustive by any means and I am sure you will find things you like/dislike.

Meats/fish:
Organic beef mince
Salmon
Mackerel
Steak

Dairy produce:
Eggs (Free range where possible)
Organic double cream
Anchor cheddar
Coconut milk (not strictly dairy I know)
Creamed coconut

Nuts/seeds:
Walnuts
Almonds
Pumpkin seeds

Oils:
Extra virgin olive oil
Virgin coconut oil

Vegetables:
Courgettes
Broccoli
Sprouts
Kale
Beetroot
Peppers
Onions
Mushrooms
Cucumber
Celery
Tomatoes

About Carbs

Carbohydrate classification

There are 3 main types of carbohydrate, these are:

1. Complex carbohydrates: These are the slow digesting, low glycaemic index (GI) carbohydrates that will slowly increase blood glucose and cause the body to release a steady stream of insulin over a couple of hours. Examples of low GI carbohydrates are oats, barley and sweet potatoes.

2. Simple (sugary) carbohydrates: The fast digesting high GI carbohydrates that raise blood glucose very quickly and force the body to output a lot of insulin in a short period of time. Examples of high GI carbohydrates are dextrose, refined cereal grains and boiled sweets.

3. Fibre: There are 2 types of fibre, soluble and insoluble. Although they are very important for health, their direct effect on blood glucose is minimal so we can ignore them for the minute, although they will be discussed later.

Current Routine

Routine

Monday

Chest

Incline Dumbell Press 3 sets 8
Flat Bench BB 3 sets 8
Incline Flyers 3 sets 8
Decline DB Press 3 sets 8

Tuesday

Back

Deadlifts 3 sets 8
Wide Grip Chins 4 sets 8
DB row or BB ROW 3 sets 8

AM Cardio

Wednesday

Shoulders

DB Shoulder Press 3 sets 8
BB Mil press 3 sets 8
Upright Row 3 sets 8
Shrugs 3 sets 8

Thursday

Arms

Hammer Curls 3 sets 8
DB Incline Curls 3 sets 8
Dips 3 sets 8
SkullCrushers 3 sets 8
CG bench press 3 sets 8

AM Cardio

Friday

Legs

Barbell Squat 4 sets 8
Stiff Legged Deadlifts 4 sets 8
Calf Raises 4 sets 8