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Day 2: Quads/Calves Exercises Standing Calf Raises6 sets of 8-10 reps Seated Calf Raise6 sets of 8-10 reps Leg Extensions5 Sets 15,12,12,10,10 reps Barbell Squat6 Sets 12,12,10,10,8,6 reps Leg Press4 Sets 12,10,10,8 reps Smith Machine Squat

Exercises Standing Military Press4 Sets 12,10,8,8 reps Seated Dumbbell Press4 Sets 10,10,8,8 reps Barbell Shrug4 Sets 15,12,12,10 reps Smith Machine Shrug3 Sets 12,12,12 reps Side Lateral Raise3 sets of 12,10,8 repsone arm at a time Front Plate Raise3 Sets of 12,10,8 reps25,35,45lb plates

Barbell Curl4 Sets 12,10,10,8 reps Dumbbell Alternate Bicep Curl4 Sets 12,10,8,8 reps Standing Dumbbell Reverse Curl4 Sets 12,10,10,8 reps Preacher Curl3 Sets 12,12,12 reps Dumbbell One-Arm Triceps Extension4 Sets 12,10,10,8 reps Weighted Bench Dip4 Sets 15,12,12,10 reps Lying Triceps Press4 Sets 12,10,10,8 reps Triceps Pushdown3 Sets 12,10,10 reps

Day 6: Back/Hamstrings Exercises Barbell Deadlift4 Sets 15,12,10,8 reps Bent Over Barbell Row4 Sets 15,12,10,8 reps One-Arm Dumbbell Row4 Sets 12,10,10,8 reps Wide-Grip Lat Pulldown4 Sets 12,10,10,10 reps Seated Leg Curl4 Sets 12,10,10,10 reps Hack Squat4 Sets 12,12,10,8 reps

Day 3: Cardio Cardio Cardio Only Day 4: Back/Triceps/Calves Exercise 1 Dumbbell Pullover 2 warm up sets of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (increase weight between sets) Exercise 2 Close-Grip Pulldown 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 3 One-Arm Dumbbell Row 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 4 Wide Grip Cable Row 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 5 Barbell Deadlifts 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 6 Triceps Pushdown 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 7 Lying Triceps Extensions 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 8 Seated Triceps Press 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 9 Calf Press on Leg Press 1 warm up set of 10-12 reps, 3 rest-pause sets to failure Desired weight (10-15 sec rest between sets) Exercise 10 Seated Calf Raise 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure Desired weight (1 min rest between sets

Day 5: Delts/Traps/Abs Exercise 1 Dumbbell Shoulder Press 1 warm up set of 10-12 reps, 1 warm up set of 8-10 reps, 1 working set of 6-8 reps to failure Desired weight (1 min rest between sets) Exercise 2 Side Lateral Raise 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 3 Low Pulley Delt Raise 1 set of 6-8 reps to failure Each arm Exercise 4 Reverse Dumbbell Flyes 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight Exercise 5 Barbell Shrugs 1 warm up set of 12-15 reps, 2 working sets of 8-10 reps to failure Desired weight Exercise 6 Upright Row 1 warm up set of 12 reps, 2 working sets of 8-10 reps to failure Desired weight Superset 1 Knee Ups 3 working sets to failure Crunches 3 working sets to failure Superset 2 Cable Crunch 3 sets to failure Decline Reverse Crunch 3 sets to failure .mainheader h1 { position: relative; color: #ffffff; line-height: 115%; vertical-align:bottom}.mainheader h1 span { background: url(http://www.bodybuilding.com/fun/images/2009/maingrade.png); background-repeat: repeat-x; position: absolute; display: block; width: 480px; height: 31px; } .subheader h2 span { background: none; filter: progid:DXImageTransform.Microsoft.AlphaImageLoader(src='http://www.bodybuilding.com/fun/images/2009/maingrade.png', sizingMethod='scale');}.subheader h2 { position: relative; color: #ffffff; line-height: 115%; vertical-align:bottom}.subheader h2 span { background: url(http://www.bodybuilding.com/fun/images/2009/maingrade.png); background-repeat: repeat-x; position: absolute; display: block; width: 445px; height: 31px; }Get A Printable Log Of Day 5. http://www.bodybuilding.com/fun/printlog2.php?firstname=Steve+Cook&name=Day+5%3A+Delts%2FTraps%2FAbs&num_exercises=18&Exercise[]=Exercise+1&Sets[]=0&Exercise[]=Dumbbell+Shoulder+Press%2C+1+warm+up+set+of+10-12+reps%2C+1+warm+up+set+of+8-10+reps%2C+1+working+set+of+6-8+reps+to+failure+&Sets[]=3&Exercise[]=Exercise+2&Sets[]=0&Exercise[]=Side+Lateral+Raise%2C+1+warm+up+set+of+10-12+reps%2C+1+working+set+of+8-10+reps+to+failure+&Sets[]=2&Exercise[]=Exercise+3&Sets[]=0&Exercise[]=Low+Pulley+Delt+Raise%2C+6-8+reps+to+failure+&Sets[]=1&Exercise[]=Exercise+4&Sets[]=0&Exercise[]=Reverse+Dumbbell+Flyes%2C+1+warm+up+set+of+10-12+reps%2C+1+working+set+of+8-10+reps+to+failure+&Sets[]=2&Exercise[]=Exercise+5&Sets[]=0&Exercise[]=Barbell+Shrugs%2C+1+warm+up+set+of+12-15+reps%2C+2+working+sets+of+8-10+reps+to+failure+&

Motivation is key! My Motivation comes from a deep love for weights and to see how far I can push myself everyday in the weight room. I want to be the best I can genetically be. As healthy and as strong and lean as possible. I sometimes have to remind myself not to overdo it. As I've gotten older I realized how important recovery is. Ultimately I want to be the next Steve Reeves... I want a body that is appealing to the masses. My goal is to have the perfect balance of size, shape and symmetry.

While good quality supplements can make a difference (especially when dieting) they aren't an excuse to have poor nutrition and sleep habits. By taking the right supplements for your goals and in the right amount, one can achieve results faster than without supplementing. It's important to know exactly what you are putting into your body. Follow the instructions...just because some is good doesn't mean more is better!

Exercise you perform when your energy supplies are low is less effective and more likely to result in injury.

If Your Goal is Increasing Muscle Size and Strength Increasing muscle size can best be accomplished by lifting weights first when the body's main source of energy for muscle contraction (glycogen) is high. If you do a hard cardio workout before lifting, you deplete glycogen, which makes the workout ineffective.

If Your Goal is Burning Calories for Fat Loss If your primary goal is to burn as many calories as you can in a single session, it's probably best to do cardio first and lift weights next. There isn't any magic behind this; it's simply easier for most people to burn more calories per exercise session when they do cardio first.

If Your Goal is Increasing Cardiovascular Endurance In order to build and maintain cardiovascular endurance, you should perform endurance exercise first, when you have plenty of energy for long-distance exercise. Add resistance exercises 2 to 3 times a week, either after or separate from the endurance work in order to develop muscular strength and reduce your risk of injury.

Egg Protein This is the most old school type of protein. Surely you remember the movie Rocky where he drinks the eggs before training. This is actually very dangerous to do as it can lead to several illnesses and poisoning.

Fortunately there are egg white protein products available and of course you can separate the yolks and cook the whites so you can get your egg protein this way. It's a rich source of BCAA's and arginine.

Milk Protein comes from cow's milk after the water has been removed and most of the carbs and fat have been taken out. Milk protein is actually the source of two other proteins we covered earlier; whey and casein. You have had milk since childhood unless you are lactose intolerant.

here are two forms of milk protein. The first is Milk Protein Concentrate. When the whole milk is filtered most of the carbs and fat are removed. The process that does this is known as ultrafiltration. The second type is Milk Protein Isolate. When the milk is processed even more, this leads to the isolate. The milk protein isolate is 85% protein. Despite the fat and carbs being taken out, much of the whey and casein remain.

Soy Protein Soy Protein is derived exclusively from soy beans. Soy protein provides a healthy way to get non-animal protein into your diet. They're great tasting, natural and can have a plethora of healthy effects on the body. It is ideal for high protein/low carbohydrate diets. Soy protein is approved for those who are lactose intolerant, and can be used as a meat substitute for vegetarians. Much more than just an ingredient for a protein shake, Soy protein can be used for cooking instead of flour, producing high protein foods that are extremely low in fat - a bodybuilder's dream come true!

Beef Protein The protein that is derived from beef after the cholesterol and fat has been removed is known as Beef Protein. This one has really grown in popularity over the past couple of years and is relatively new when it comes to protein supplementation.

The only type of beef protein available is Beef Protein Isolate. This type has been broken down from larger fragments into smaller ones like both whey and casein isolate. It is best to take beef protein in the morning or around your training.

ncomplete proteins come from "plant products", beans, rice, etc. They must be combined in order to supply the body with the 9 essential amino acids it needs. Ladies and gentlemen, now that you see how important consuming protein is let's look at how much should be consume and what types.

The world health organization and many national health agencies have independently conducted studies, which (even though they differ slightly) all conclude our daily protein requirement should be between 10% to 15% of our daily caloric intake. If you eat 2000 calories a day that equates to 50 to 75 grams of protein.

Protein needs of individuals vary in nature. To estimate your personal protein needs you will need to take your current weight in pounds, divide it in half and then subtract 10. The result is a rough estimate of how much protein you should consume.

If you do not already do so, read food lables, then buy your food uncooked and cook it healthfully. If you do not take anything else from this article that last sentence is paramount.

your schedule is hectic and you are just too busy and do not have time to eat high protein foods then bars and powders can be substituted. A lot of bars on the market are loaded with other "not so good" man made additives, trans fats, aspartame, saturated fat content (over 3.5g), etc.

. Increased Workout Intensity Translates To More Muscle Mass

One of the first reasons why you need to start taking creatine is because it will help to increase your overall workout intensity, which means you will achieve a higher level of muscle mass.

The creatine will allow you to keep pushing hard in the gym at a time when you would have previously had to decrease the load or stop entirely, so this helps in terms of building muscle faster.

Better Muscular Contraction Means Enhanced Sports Performance:

The second reason to take creatine is for athletic performance. If you're involved in sports that require stop and go type of activity, creatine is going to come in very helpful for you.

To put this into perspective, a player in a game of hockey taking creatine would not only be able to go harder with each shift he's on the ice, but he'll be able to last through more shifts total throughout the game.

Quicker Atp Re-Synthesis Equates To Frequent Training Sessions:

Third, creatine is going to allow you to train at a higher frequency, which also means quicker and more significant muscular gains.

The more frequent you are able to stimulate a muscle, the faster it will grow bigger, provided that it has had the opportunity to fully grow back after the first stress load that was placed upon it.

Since creatine helps increase the recovery rate of the muscle cells, this means you may not require as much total rest time in between each workout you perform.

So if you're someone who commonly takes a few days off between each full body workout, using creatine may allow you to cut this down to just a single day between workouts. Over time this will translate to more workouts and will make a difference on your results from month to month.

Higher Glycogen Levels Generates Huge Muscle Pumps:

Fourth on our list of reasons why you need to use creatine is because of the muscle pumps you'll get. While muscle pumps don't necessarily help you out physiologically in terms of building muscle mass, they will help with motivational levels.

There's nothing like seeing a muscle grow at the end of a workout to motivate you to get back into the gym and do it again a day or two later, and since creatine causes a higher level of water retention in the body, the muscle pumps you'll experience will go up.

Faster Sprint Performance Increases Metabolic Rates And Fat Loss:

Finally, the last reason why you should consider investing in creatine as one of the muscle-building supplements you use is because it'll help you increase your metabolic rate.

If you're currently looking for fat loss, how many calories you burn on a daily basis will have a significant impact on how quickly you see progress.

Since sprint cardio training is one of the best ways to boost your metabolic rate and sprinting relies strictly on ATP as a fuel source, supplementing with creatine allows you to have a better sprint performance during your weight loss phase.

If you do make the decision to utilize creatine with your training program also remember to perform the loading phase first as this will be critical to getting the muscle cells fully saturated right from the start and allowing you to see the biggest benefits from taking the supplement.

2. Rowing

3. Swimming

Not only do these three exercises burn the most calories in 30 minutes (avg. 300 for a 145 pound person), but they also build muscle and tone your entire body

Walking, biking and even using the elliptical trainer will not work your body as hard or as well, because those exercises target your lower body and leave your upper body hanging out and doin’ nothing.

If you don’t even have 30 minutes in your action-packed schedule to get to the gym, try jumping rope

but 10 minutes of jumping rope can burn up to 200 calories

It is really easy to find excuses not to work out, but try and squeeze these exercises into your day. You’ll feel better, look better, and give yourself a much needed break from catching up on all the reading you’re somehow already behind on even though it’s only the first day of class.

Take a few minutes here and there for some stair-climbing or speed walking.

Pay someone to make you exercise. Finding a good personal trainer can make a difference when it comes to motivation and reaching your goals.

Do something...anything. If you think 5 minutes isn't enough time to workout, you couldn't be more wrong. Whether it's 5 minutes, 10 minutes or 60 minutes, every single minute counts.

Keep in mind that doing too much cardio is a no-no as well and can actually backfire. There is a point of diminishing returns, so keep it reasonable (3-6 days a week, depending on your fitness level), vary your intensityf and don't forget to take rest days when needed.

Secondly, it is persistent, so an exercise addict exercises too much and for too long without giving the body a chance to recover

exercise addicts exercise for hours every day, regardless of fatigue or illness

Exercise addiction is probably the most contradictory of all the addictions

Exercise is even promoted as part of a complete program of recovery from other addictions

exercise addiction is a controversial idea. Many experts balk at the idea that excessive exercise can constitute an addiction, believing that there has to be a psychoactive substance that produces symptoms -- such as withdrawal -- for an activity to be a true addiction

exercise releases endorphins (opioids produced within the body), and excessive exercise causes tolerance to the hormones and neurotransmitters released, these physiological processes are often not considered comparable to other substance addictions.

Exercise addiction is not currently included in the Diagnostic and Statistical Manual of Mental Disorders (DSM-IV), the gold standard for psychological diagnoses, although several authors have suggested diagnostic criteria

While protein-rich foods don't cause digestive problems by themselves, eating a lot of them may leave less room for high-carbohydrate foods in your diet, which tend to have a lot of dietary fiber.

More severely, taking in too much protein could raise your risk of serious diseases including cancer, heart disease, and liver or kidney problems. Partially, that is because so many protein-rich foods are also high in saturated fat, cholesterol and sodium, all of which can enhance risk factors for those diseases. If you choose plant-based proteins instead of animal proteins and full-fat proteins, your personal risk may not be quite as high.

Protein contains calories -- sometimes more calories than carbohydrate- or fat-rich foods. Although it can help you gain lean muscle mass, eating protein in excess of your body's needs will result in fat gain.

The question of how much protein to eat can be a tricky one because the right amount for one individual may be far too much for another. MayoClinic.com recommends getting between 10 percent and 35 percent of your daily calories from protein, or about 50 to 175 g per day.

You can also calculate recommendations based on your body weight. Dr. Melina Jampolis, physician nutrition specialist for CNN.com, suggests getting about 0.8 g of protein per day per kg of your body weight.

Unless you're following a diet that is very unbalanced, you're likely not at risk for eating too much protein. It's also important to realize that some protein is essential for health, since protein-rich foods build and repair muscle and bone tissue, satiate hunger and provide energy. If you have concerns about the protein amounts in your diet, talk them over with your doctor or a registered dietitian.

Calculate your BMR (basal metabolic rate).

alculate your activity level. For a week or so, keep an activity journal and use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc.

Keep track of how many calories you eat.

Add it up

Hitting the snooze button Get up 10 minutes early and go for a brisk walk (calories burned: 100)

Consume Enough Protein "I eat enough protein. I probably ate around 50 grams today." Now if this sounds like you, we are in some serious trouble. That is unless you are a 60-pound child whose major energy expenditure for the day is playing with your Tonka Trucks. Ok, down to the serious stuff here. If you don't eat optimal amounts of protein, you will never put on the muscle mass that you so much desire. You are also hindering your strength gains as well. If you are going up a weight class and you aren't eating the proper amount of protein, guess what?

have some of my athletes consume between 1.25-1.5 grams of protein per pound when trying to pack on size.

# 5 Maximize Your Carbohydrate Intake

# 6 Bump Up Your Fat Intake

Milk…It does a body good! You should have known this would be on the list. Milk is the drink of all strength champions throughout history.

I knew you would like this one. What true powerlifter wouldn't? Now again, don't get me wrong here. The point is that you should increase you lean meat consumption during a mass phase. Note I said lean meat consumption. This doesn't include bacon, ham, sausage, deli meats, beef jerky, or pepperoni sticks.

The condition, which occurs when the body cannot effectively use the insulin it makes, largely as a result of excess body weight and physical inactivity, was previously seen mainly in older people .

But Indian people are less concerned about nutrition. They first focus on the spice of the food, the taste."

Overweight children with diabetes are at greater risk of developing heart disease and heart attacks, deteriorating eyesight, kidney failure, high blood pressure and high cholesterol.

Feed him high portions of low-fat, healthy foods. Muscle mass cannot be gained without the fuel provided by food. To gain weight, he will need to consume more calories than he burns. To gain half a pound of muscle per week, he will need to eat 250 more calories more per day than he has been eating, according to exercise physiologist Joseph A. Chromiak.

Add protein to his diet. Select protein sources that are relatively non-fatty, such as baked fish and poultry, advises the Harvard School of Public Health.

Provide a dark and quiet sleep environment for him, and make sure he gets eight hours of sleep every night. It is during sleep that the body repairs damaged muscle tissue and builds muscle mass.

As a result, your goals are to optimize fat burning and muscle building alike.

If you're an endurance athlete, I recommend consuming half of your daily carbs post-exercise. Assuming you're training for a upcoming endurance event, I'd advise consuming 3 to 4 grams of carbohydrates per pound of your bodyweight.

To sum it all up, if you want to optimize your physique and health, follow a strict low-carbohydrate approach post-workout for a few days, followed by a large refeed meal.

hat's because of the role that carbohydrates and insulin play in tumor development, cholesterol issues, diabetes, and various other factors11.

The five are: whey protein, egg protein, milk protein also known as calcium cassienate or micellar protein, beef protein in the form of liver tablets, and soy protein.

Weight gainers are a blend of protein, carbohydrates and fats, with a high calorie content designed to help you gain weight. They are particularly useful if you are a hard-gainer with low body-fat and a high metabolic rate. Meal replacement powders are a blend of protein and carbs, but lower in calories than weight gainers. Protein powders typically contain no more than 5 percent carbohydrates. Protein bars contain proteins and sugars. Ready to drink protein shakes, contain low carbs and essential fatty acids. Beef liver tablets, a protein supplement that dates back to the 1960s.

Take a weight-gainer protein supplement or meal replacement supplement within an hour of finishing your work out. These contain simple carbohydrates to replenish muscle stores of glycogen used as energy during your work out, and a blend of quickly assimilated whey protein and sustained release milk protein to accelerate muscle recovery and enhance growth. Hoffman believes the insulin response generated by simple carbs helps the body's uptake of amino acids.

Muscle breakdown occurs during resistance exercise and depletes the muscles stock of the branch chain amino acids, leucine, iso-leucine and valine. Take a quick digesting protein supplement like whey protein before your work out. An article by Jay R Hoffman PHD. in the December 2007 edition of the "National Strength and Conditioning Journal," suggests taking a protein supplement immediately before your workout enhances muscle growth.

Wake up at the same time every day (and ban the snooze button)

Don't leave enough time to dilly-dally

Experiment with your pre-workout food. Figure out how little you can eat and still fit in a solid workout.

Find a friend or group to keep you accountable and motivated.

Explore different activities, then alternate your workouts to keep things fresh, but consistent.

Create an exercise plan or fitness goal so that you know what you're working toward.