Basic data:
Name: Carleston Bruner
Age: 18
Before:
Weight: 43 kg
Body fat: 8%
Arm circumference: 28cm
After that:
Weight: 73 kg
Body fat: 10%
Arm circumference: 40 cm
Why did you start?
I started doing strength training, because it can help me increase my muscles and make me strong. I am the thinnest person in the school, and my weight has never exceeded 100 kg since I entered high school. My brother is one year older than me, almost the same height, but much stronger. I want to be like him. I hate being thin.
How?
At first, I decided to practice six days a week, every day 1 hour. Training is hard, but it's really hard to guarantee that I will go every day and often run away under my own pretext. Now, fitness has become a part of my daily life. I went to the local YMCA in Vancouver. Exercise with my brother every day and secretly decide to catch up with his boss. I ate a lot of Hawkins muscle powder and trained very hard. In three years, I grew 15cm and gained 30kg of muscle.
The tonic mainly includes: hankins muscle-building powder, creatine, glutamine, branched-chain amino acids, and various vitamins.
dietary respect
My metabolism level is very fast, so I sometimes have to force myself to eat more. Of course, my present achievements are inseparable from my diet.
Meal 1:
rolled oats
Protein powder
The second meal:
Whole Wheat Bread
Turkey breast
The third meal:
Two peanut butter sandwiches
fresh milk
The fourth meal:
Protein powder
banana
The fifth meal:
Protein powder
creatine
The sixth meal:
chicken (as food)
rice
The seventh meal:
Fruit/low-fat yogurt strawberry
The eighth meal:
A glass of milk
Training aspect
In training, I will train all muscle groups in five days a week, and on the sixth day I will train a muscle that needs special strengthening or weakness. Each training session is basically no more than 45 minutes. I have tried the 5*5 training method before, that is, each movement has 5 groups, and each group is exhausted 5 times. However, because this method can't effectively achieve the pumping sensation of muscles, we all return to the training method of 4* 10, with 4 groups for each movement and 10RM for each group.
Monday: biceps brachii, triceps brachii
Warm-up: dumbbell bending 1× 10
Barbell bending: 4× 10
Flexion and extension of dumbbell neck and back arm in sitting position: 4× 10
Biceps bending: 4× 10
Triceps brachii depression: 4× 10
Dumbbell bending: 4× 10RM
Stretch muscles
Tuesday: Shoulder and trapezius.
Dumbbell side lift: 4× 10
Lift dumbbell in front: 4× 10
Instrument pull-down: 4× 10
Vertical barbell rowing: 1× 10
Dumbbell push: 3× 10
Horizontal lifting in front of elastic cable: 4× 10
Dumbbell shrug: 5X 15RM
Stretch muscles
Wednesday: Come back
Warm-up: rowing 1× 10
Sitting rowing: 4× 10
Instrument pull-down: 4x6
Instrument neck pull-down: 4x6
Barbell rowing: 4× 10
Dumbbell rowing: 3× 10
Stretch muscles
Thursday: Legs
Warm-up: lift your legs for 5 minutes.
Lunge squat: 4× 10
Barbell Squat: 4x 15
Leg lift: 4x 15
Dumbbell Squat: 4x 15
Friday: Chest
Warm-up: bench press 2× 10
Bench press: 4X8
Down inclined bench press: 4X8
Upward tilt bench press: 4X8
Upward inclined dumbbell bench press: 4× 10
Cable crossing: 4× 10
Stretch muscles
Saturday: Abdomen
Warm-up: sit-ups 1 group exhaustion, air circulation, sit-ups, leg lifts.
Abdominal reduction: 4× 10
Abdominal reduction with instruments: 4x 15
Supine leg lift failure: 3* exhaustion
From both ends: 3* Tired
suggestion
I believe that anything can be achieved through hard work and determination. No one is born with a good figure. Exercise for an hour every night, lose weight or lift weights to gain muscle, and you will see a different self, both physically and mentally.