T Nation

First Time Actually Training for BodyBuilding

The Plan
2009’s Training schedule will consist of 12 week resistance and cardiovascular training,followed by 2 weeks of High Intensity Cardio (HIT) 1 week of double session low intensity cardiovascular work, then a week of no no work.

The Diet
I will use the Carb Cycling Codex, 2 High Carb Workout Days,1 Moderate Workout Day,3 Low Carb Days,1 No Carb Day

High Carb= 300g Protein, 3400g Carbs, 30g Fat
Moderate=300g Protein,270g Carbs,30g Fats
Low-300g Protein, 200g Carbs,30g Fats

Meal Schedule
Meal 1 (upon waking up): Carbs + protein meal

Meal 2 (post-workout, around 11:00): Carbs + protein recovery drink (Surge)

Meal 3 (12:30): Carbs + protein meal

Meal 4 (15:30): Protein, fat, and green veggies

Meal 5 (18:00): Protein, fat, and green veggies

Meal 6 (21:00): Protein, fat, and green veggies

The Food
Oats
Peanut Butter
Protein Sources: Egg Whites,Fish,Chicken,Turkey,Cottage Cheese
Carb Sources: Sweet Potatoes, Fruit,Oats,Brown Rice
Fat Sources: Milk,Flax Seed Oil, Salmon Oil

The Supplements
Optimum Nutrition Gold Standard Whey Protein
MultiVitamin
Creatine MonoHydrate
CLA

The Goal
This is plain and simple, Body Countouring and Body Composition Conversion

The Approach
Monday: Chest/Biceps-Moderate Carb Day
Chest
Pullover Floor Press
Sets 2 Warm-up Sets, 4 work Sets
Reps 20,15,8,8,8,8
Incline Dumbell Press
Sets 4
Reps 10-12
Reps 120 seconds
Squeeze Fly
Sets 4
Reps 8-10
Rest 90 seconds

Biceps
Cross Body Hammer Curl
Sets: 4
Reps: 8
Rest: 90 Seconds
Barbell Curl
Sets: 4
Reps: 8
Rest: 120 Seconds
High Pulley Rope Curl
Sets: 4
Reps: 12-15
Rest: 60 Seconds

Tuesday: Abdominal/Cardio/Stretch/Sauna-Low Carb Day

Incline Praying Mantis
Incline Russian twist
Gagne’s Cyclone
Stabilizer Ball Crunch (weighted)
Dragon Flag
Rope Suplex

Sets Circuit until failure
Reps 8-10
Rest minimal

Cardio
1 Hour ( alternate machine every session)
Stretching
15 minutes total
Sauna
15-20 minutes

Wednesday: Shoulders/Legs-High Carb Day

Push press
Sets 6
Reps1 x 7, 1 x 5, 1 x 3, 1 x 7, 1 x 5, 1 x 3
Rest 120 seconds

Javelin thrower press
Sets 4
Reps 4 to 6/arm
Rest none Superset with Single Arm Iron Cross 20 Second Holds

Dumbbell lateral raise
Sets 3
Reps 10-12
Rest: 45 seconds
Legs
Squats
Sets: 5
Reps15,12,8,8,8
Rest:180 seconds

Keystone Deadlift
Sets: 4
Reps:8
Rest120 seconds

Leg Press
Sets: 3, 2 work sets, 1 drop set 20 x 20 x 20
Reps: 20

Leg Extensions/Sissy Squat Superset
Sets: 3
Reps: 30

Lying Leg Curls
Sets: 5
Reps:15,12, 10,10,10

Thursday: Abdominal/Cardio/Stretch/Sauna-Moderate Carb Day

Incline Praying Mantis
Incline Russian twist
Gagne’s Cyclone
Stabilizer Ball Crunch (weighted)
Dragon Flag
Rope Suplex

Sets Circuit until failure
Reps 8-10
Rest minimal

Cardio
1 Hour ( alternate machine every session)
Stretching
15 minutes total
Sauna
15-20 minutes

Friday: Back/Triceps-High Carb Day
Deadlift
Sets: 6
Reps: 12,5,5,5,5,5
Rest 180 seconds

Isometric/eccentric pull-ups
Sets: 4
Reps: 1 ( 20 second pull)
Rest: 120 seconds

Double Down Pulldowns
Sets: 4
Reps: 10-12
Rest:60 seconds

Arc Decline Dumbell Rows
Sets: 4
Reps: 10-12
Rest: 60 seconds

Decline Dumbell Rows
Sets: 4
Reps:10-12
Rest:60 seconds

Iso-dynamic lat pull-down

Rep 1: 12 seconds
Rep 2: 9 seconds
Rep 3: 7 seconds
Rep 4: 5 seconds
Rep 5: 3 seconds
Rep 6: 1 seconds

Iso-dynamic lat pull-down
Sets: 3
Reps: 6
Rest: 120 seconds

Triceps
Overhead Extensions
Sets 4
Reps 10
Rest 60 seconds

Decline NoseBreakers
Sets 4
Reps 8
Rest 60 seconds

Reverse Grip Pushdowns
Sets 4
Reps 10Rest 60 seconds

Saturday/ Moderate Carbs
Sunday/No Carbs

high - 300g protein 3400g carb 30 g fat

i am assuming 3400 g carb is actually 340?

Impressive stats. Any pics?

[quote]ayork90 wrote:
high - 300g protein 3400g carb 30 g fat

i am assuming 3400 g carb is actually 340?[/quote]

yeah, lol

[quote]tribunaldude wrote:
Impressive stats. Any pics?[/quote]

thanks, no pics except the one i’m using now.