Ultimate muscle building workout

Things I Should Stop Doing to Reach My Goals

• Drinking Soda with every meal.
• Not go out every weekend where I will be tempted to eat bad and drink.
• Stay up late knowing I have to get up early for work.
• Shop for snacks when I go grocery shopping.
• Talking negative about myself.

Things I Will Start Doing To Reach My Goals

• Drink water with every meal.
• Go to bed early so I am well rested for my busy day ahead.
• Eat before I go grocery shopping so I won't be hungry and tempted to buy bad food.
• If I must go out, I will be the designated driver so I won't drink.

This is only an example. Whatever things you must decide you should do to reach your goals, write them down so you will commit to them since others are watching you now.

Write Down Your Goals To Increase Your Commitment To Them.

No Excuses

Remember when in the pledge you said no excuses will be allowed. Well we are taking care of that right now. I am going to cover the excuses that are given often and I am going to help you resolve them before they even become an issue so you have every possible opportunity to succeed and have no excuse for failure.

Excuse

• I am on the road a lot and I have to get something to eat quickly and there are no choices besides fast food.

Tip

• Wrong! You can get protein bars or meal replacement powders to take with you while traveling. Also, a cooler isn't that expensive and neither is Tupperware. You can pack your food and take it with you. You may also find you save a lot of money doing it this way.

Packing Your Food And Taking It With You Can Save You Time And Money.

• I always see the junk food in the store and want to buy it when I shop for food.

• Eat a healthy meal right before going to the store. If you are not hungry, you will be less tempted to buy the bad food and will stay focused on the task at hand. Make a list, get your food and get out.

• I don't have time to cook every night.

• You can spend one evening a week and cook a few days worth of meals and store them in your freezer. Cooking in bulk saves time both preparing and eating.

• I don't have time to go to the gym.

• Normally you don't need more than 45 minutes to properly train to build the body you want. If you are really in a pinch, you can use one of the 20 minute workouts on the Video Article main page of Bodybuilding.com.

• I am not sure where to start.

Video Article
Watch The Video - 2:34

Also check out the 20-Minute Shoulder Workout and the 20-Minute Chest Workout.

Months 1-3

We are going to cover each of these phases in this order: BodySpace, nutrition, training, and supplementation. This is the priority that I want you to keep these aspects in because this is how important they should be to you.

Before Hand

When you start on day 1, take a before photo. This will show you where you are actually starting. Make sure you do photos of both your front and back. You will also take photos every four weeks to show yourself and those on BodySpace how much you have improved. Seeing the results before your own eyes will motivate you to keep going.

Nutrition

Nothing, nothing, nothing is more important than the diet. This is especially true when it comes to packing on the mass and building your strength. You are literally trying to put something on your body that is not there right now and that is more muscle, so you better feed that body properly.

Here is what you do for the first three months of your plan. It is going to be six meals a day, one every three hours. Each meal will have protein and carbs in it. You will also drink water every time you eat.

Don't forget your fats as well. Make sure at least three of your meals have some type of healthy fats included with them. Some ways to do this is to make sure you are eating fish every day so you get omega 3 fatty acids in them. You can also include flax seeds in your oatmeal or protein shakes. As long as you get the fats in there somehow, you are good. Here is a sample diet that can help you get started.

Cottage Cheese 2 Servings

This is only an example. As long as you are getting plenty of protein and carbs, you will be okay. If you want numbers, then go for 1.5 grams of protein and 2.5 grams of carbs per pound of bodyweight. Make sure your carbs are low-glycemic so they keep your energy up throughout the day and you will be stronger in the gym. Speaking of which, let's go train now.

Training

It is going to be short and sweet. No wasting time talking to people or flexing. You will go in, train each day like you won't succeed unless this workout is the best you ever had, and get out. You should never be in the gym longer than an hour.

Here is the workout plan for the first three months.

Go back to Day 1.

That is it. No more, no less. You grow when you rest, not when you train. Understand that now so you will grow sooner. Rest for 90 seconds between sets. Also do cardio 2 days a week for 15-20 minutes a session after your training. This is good for your cardiovascular system and will keep you from gaining too much body fat. Also drink a liter of water while training to replace what you lose while sweating and training.