Bigger Stronger Healthier (New and improved SEP 2015)

Plan Details

The Bigger Stronger Healthier (New and improved SEP 2015) routine by Aboviall is a 31 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Plan Description

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-----------------------------------WHY THIS ROUTINE WORKS---------------------------------------- Statistics speak once again and prove that OVERLOAD is the way to gain the most amount of muscle. Heavy weight that you can only rep 5-7 times if you can do 2 reps more then what is asked then you need heavier weight. In this routine you will be overloading your muscles without over training or causing your muscles to fail. Doing this will maximize muscle strength and size. PLEASE DO NOT EXCEED THE WORKOUTS IN THIS ROUTINE. Rest is the most important thing for muscle strengthening and repairing. Resting the time given will allow your muscles recover enough to complete the next set of heavy weight. One thing I cannot stress enough is proper form. Use proper form in each and every workout. Proper form may cause you to be able to lift less weight but you will see more results. -----------------------------------------ROUTINE EXPLAINED-------------------------------------------- You will do a warmup set of the same amount of reps asked each set (5-7) and not record it. The warmup set should weigh significantly less than the amount you will use for the actual workout. Wait about a minute then do your first set of heavy weight for the amount of reps required no more no less. The weight should not be changing every set. You should have a weight that you can only do the amount of reps required if you feel like you can do 2 more than required then go heavier until you find a weight that you can only do that amount required. Stay at that weight for the rest of the sets unless you cannot complete the set. This will help you understand how much weight you will need in the future. EXAMPLE: If you bench with 85lbs dumbbells for 5 reps but you feel like you could get 7 so you go up to 95lbs so now you’re on set 2/4 you do it and get all 5 it feels good. You move to set 3/4 and you can only get 4 with good form. Drop back down to 90lbs finish that set and then complete set 4 with 90lbs. So next time you know that you’ll start with 90lbs. ---------------------------------------------------NUTRITION------------------------------------------------- With fat one pound equals 454 grams (decimal places aside, this is a fact). Fat has nine calories per gram. Human fat tissue is approximately 87% lipid. So therefore fat tissue has approximately the calorific energy of 395 grams of pure fat (454 grams x 87%), that is 3,555 calories (395 grams x 9). 1 pound fat = 3555 calories Fat: 1 gram = 9 calories Protein: 1 gram = 4 calories Carbohydrates: 1 gram = 4 calories Alcohol: 1 gram = 7 calories Basal Metabolic Rate (BMR) Is how much your body will burn just based on your metabolism. You can do this by searching BMR calculator and inputting your information. EXAMPLE: Male, weight 155 height 5'10 age 23, 1764 calories Female, weight 155lbs height 5'10 age 23, 1550 calories ON MY ROUTINE This is a 6 days a week routine it is asking a lot from you so you have to give back by adding the correct amount of calories. Males will +1100cal Females will +1000cal For gaining weight at the good healthy pace +2lbs a week +500cal For gaining weight at an accelerated pace. +3lbs a week +1000cal This will be harder to keep a healthy diet but not impossible. DAILY INTAKE MALES Protein 1.5 Gram: Per Body Weight Pounds Carbs 2.5 Grams: Per Body Weight Pounds Fat 0.5 Grams: Per Body Weight Pounds. EXAPLE WITH A 155LBS MALE Protein 232.5 grams x 4 calories = 930 calories Carbs 387.5 grams x 4 calories = 1550 calories Fat 77.5 grams x 9 calories = 697.5 calories Male = 3177.5 calories/day DAILY INTAKE FEMALES Protein 1.3 Grams: Per Body Weight Pounds Carbs 2.4 Grams: Per Body Weight Pounds Fat 0.4 Grams: Per Body Weight Pounds. EXAMPLE WITH A 155LBS FEMALE Protein 201.5 grams x 4 calories = 806 calories Carbs 372 grams x 4 calories = 1488 calories Fat 62 grams x 9 calories = 558 calories Female= 2852 calories/day OR YOU CAN GET THE MAXIMUM ALLOWED BY TAKING THE BMR ADD IN MY ROUTINE, ADD THE WEIGHT GAIN. Male (155lbs): 1764 + 1100 + 500 = 3364 calories/day Female (155lbs): 1550 + 1000 + 500 = 3050 calories/day For every 5lbs you gain please remember to reevaluate your diet and increase calories protein carbs and fats respectively. During the bulking cycle you will gain 1lbs of fat for every 3lbs of muscle if you follow the proper diet. Do not worry about the fat you get during this cycle because you will lose it during the cutting cycle. So as you can see my diet gives you the majority of the calories you need but stops shy of your maximum daily amount by approximately 200 calories. This is so you have a little bit of play but not too much this will let you go slight above my recommended diet and still be within your healthy weight gain calories and to allow your self have that little extra treat that always feels good to eat after you've been working so hard. ----------------------------------------------------NOTES------------------------------------------------------ Drink plenty of water but not too much while performing this routine. Drinking water helps keep up your metabolism and hydrate your body/muscles. This routine can be repeated until you reach the desired body weight or size. However I only recommend doing 10 weeks at a time after 10 weeks please take a week off to rest. To look the best bulk until you are 10lbs-15lbs heavier then you want to be. Then I recommend doing my cutting routine after this and losing the extra 10lbs-15lbs and shredding that fat making your muscles stand out and look even better. To maintain your beautiful physique do my endurance routine it will keep you in great shape and you can eat normally again. PLEASE ONLY RATE MY ROUTINES IF YOU HAVE COMPLETED THE LESSON OR YOU ARE IN PROGRESS.