Step-by-step system to gain muscle from a nutrition standpoint.

Extracts from this document...


ÐÏࡱá>þÿ <>þÿÿÿ;ÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿì¥Á5@ ð¿0T3bjbjÏ2Ï2 (D­X­X¦(­ÿÿÿÿÿÿ8V b4_v¢¢¢¢¢¢¢¢Þàààààà$ÕR'¢¢¢¢¢¢¢¬¬¬¢¢¢Þ¬¢Þ¬¬¾¾¢ °«äIÇ¢¾Þ/0_¾- ¢ - ¾®Dò,- ¾ ¢¢¬¢¢¢¢¢¬step-by-step system to gain muscle from a nutrition standpoint. 1. DETERMINING CALORIES -- This formula is based on putting on muscle, not strictly body fat loss. FORMULA FOR MEN: A very active male seeking weight (muscle) gain = ideal body weight x 17 A moderately active male seeking weight (muscle) gain = ideal body weight x 16 Inactive male beginning a weight gain exercise program = ideal bodyweight x 15 FORMULA FOR WOMEN A very active female seeking weight (muscle) gain = ideal body weight x 15 A moderately active female seeking weight (muscle) gain = ideal body weight x 13 Inactive female beginning a weight (muscle) gain exercise program = ideal bodyweight x 12 HERES AN EXAMPLE: A moderately active male currently weighing 160 pounds wants to put on muscle. His goal is to add five pounds of muscle to his frame. Here is the formula: 165 (ideal body weight) x 16 (moderately active male) = 2,640 calories. Please keep it realistic! If you're 160 pounds and you place 250 pounds into the formula as your ideal weight, youll just get fat! more.


Pyramids -- Pyramids consist of multiple sets of the same exercise. The weight is increased for each set, with the number of reps decreasing with each set. As an example, choose a resistance that allows you to do between 8-12 reps. Rest for 60-120 seconds, then choose a weight that allows only 610 reps. Rest again and go still heavier for 48 reps. Bi and Tri Sets -- Bi sets consist of performing two consecutive sets of different exercises for the same muscle group without resting. Using shoulders as an example, try lateral raises followed by shoulder presses. You can also use the same technique with three exercises for the same muscle group. This is known as a tri set. An example of a tri set would be lateral raise, shoulder press and front raise. Super Sets -- Super sets work two opposing muscle groups using different exercises. When a super set is complete, you can rest before moving on to the next. They ensure a balanced workout, since you're working opposing muscle groups. Example: Back and chest; biceps and triceps; and quads and hamstrings. more.


was downloaded from Coursework.Info - The UK's Coursework Database - This document was downloaded from Coursework.Info - The UK's Coursework Database - This document was downloaded from Coursework.Info - The UK's Coursework Database - ¥0¦01111ø1ù1j2k2Ü2Ý2N3O3S3T3ùõñÜñÉñ¼ñ±ñÜñ¼ñõh«0h«0OJQJh«0h«0CJOJQJ%h«0h«0OJQJfHqÊ ÿÿÿÿ)h«0h«0CJOJQJfHqÊ ÿÿÿÿh«0hPmê hPmêh«0@A¤¥¶·¸ Q R ¡ ³ ´ µ R S ­ À Á ) * b c g h ÓúúúúúúúúúúúúúúúúúúúúúúúúúúúúúgdPmê¦0S3ýýÓÔ)*+t²Þàñöøá⨩()89dÐô=>~úúúúúúúúúúúúúúúúúúúúúúúúúúúúúgdPmê~±²¬­ º»34ÅÆìí! !è"é"Ý$úúúúúúúúúúúúúúúúúúúúúúúúúúúúúgdPmêÝ$Þ$/'0'·(¸({)|)**`,a,b,|,},~,ô,õ,d-e-Ì-Í-#.$...>/?/~/¥0úúúúúúúúúúúúúúúúúúúúúúúúúúúúúgdPmê¥0¦011111111ù1ú1û1ü1k2l2m2n2Ý2Þ2ß2à2O3P3Q3R3S3úòððîòððîæääîæääîòððîæääîî$a$gd«0$a$gd«0gdPmêS3T3úgdPmê&1h:pPmê°Ð/ °à=!°'"°'# $ %°D@ñÿD NormalCJ_H aJmH nHsH tHDA@òÿ¡D Default Paragraph FontRióÿ³R Table Normalö4Ö l4Öaö(kôÿÁ(No ListDZ@òD Pmê Plain TextCJOJQJ^JaJ4@4 «0Header ÆàÀ!4 @4 «0Footer ÆàÀ!`þo"` «0watermark header$a$CJOJQJfHqÊ ÿÿÿÿNþo2N «0watermark footer$a$ CJOJQJT+Dÿÿÿÿ ÿÿ z ÿÿ z ÿÿ z ÿÿ zá[· T+'räVÈ:¬¯T3Ó~Ý$¥0S3T3 !S3U+ÿÿalexå«0Pmêÿ@¦(¨ÌT+P@ÿÿUnknownÿÿÿÿÿÿÿÿÿÿÿÿGz ÿTimes New Roman5VSymbol3&z ÿArial7& VerdanaG5 ¿ ûüÇhMS Mincho-ÿ3ÿ fg?5 z ÿCourier New"1ðÐh& µF& µF& µF"ø!GÞ"ø!GÞ$ð¥À´´4Ó(Ó(3ð Hðÿ?ÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿPmêÿÿ>step-by-step system to gain muscle from a nutrition standpointTCoursework.Info Coursework - - Redistribution ProhibitedTCoursework.Info Coursework - - Redistribution Prohibitedalexalexþÿ àòùOh«+'³Ù0 èHX¸ $0 LX d p|ä?step-by-step system to gain muscle from a nutrition standpointUCoursework.Info Coursework - - Redistribution ProhibitedualexewoUCoursework.Info Coursework - - Redistribution Prohibitedu>Downloaded from Coursework.Info - Word 10.0@@¼ãÀIÇ@¼ãÀIÇ@¼ãÀIÇ"ø!þÿ ÕÍÕ.+,ù®DÕÍÕ.+,ù® \èH¨°¸ÀÈÐØàè ð ;äUCoursework.Info Coursework - - Redistribution ProhibitedtUCoursework.Info Coursework - - Redistribution ProhibitedtUCoursework.Info Coursework - - Redistribution Prohibitedt)ÞGÓ(A ?step-by-step system to gain muscle from a nutrition standpoint Titled@«³ï+K_PID_LINKBASE CopyrightDownloaded FromCan RedistributeOwneräA4http://www.coursework.comcoursework.comehttp://www.coursework.comscNo, do not !"þÿÿÿ$%&'()*þÿÿÿ,-./012þÿÿÿ456789:þÿÿÿýÿÿÿ=þÿÿÿþÿÿÿþÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿRoot Entryÿÿÿÿÿÿÿÿ ÀFP äIÇ?1Tableÿÿÿÿÿÿÿÿ#WordDocumentÿÿÿÿÿÿÿÿ(DSummaryInformation(ÿÿÿÿ+DocumentSummaryInformation8ÿÿÿÿÿÿÿÿÿÿÿÿ3CompObjÿÿÿÿÿÿÿÿÿÿÿÿjÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿþÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿþÿ ÿÿÿÿ ÀFMicrosoft Word Document MSWordDocWord.Document.8ô9²q more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Anatomy and Physiology section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Anatomy and Physiology essays

  1. Name the two possibilities for pelvic position when laying supine and why you would ...

    Stabilization of the scapulae should be established before the spine is flexed or extended off of the mat. Head and Cervical Placement: The cervical spine should maintain its natural curve and the head should be balanced right above the shoulders when sitting in neutral.

  2. Fatigue - affects on the body

    Fast recovery is a non lactate component (alactacid). Used to replenish stores of ATP-PC and resupply myoglobin with oxygen. This occurs quickly and is the steep part of oxygen debt in Fig.1. it only take around 2-3 minutes in which time 2-3 litres of oxygen above resting amount has been consumed.

  1. Circulatory system and blood

    The carbon dioxide follows the same path out of the lungs when you exhale. The diaphragm's job is to help pump the carbon dioxide out of the lungs and pull the oxygen into the lungs. The diaphragm is a sheet of muscles that lies across the bottom of the chest cavity.

  2. How muscles and joints are used by different sportspeople.

    & Socket Hyper Extension Latissimus Dorsi Pectoralis Major Deltoids Eccentric Right Shoulder Ball & Socket flexion Deltoids / Pectoralis Major Latissimus Dorsi Eccentric Left Hip Ball & Socket Flexion Quadriceps Hamstrings Concentric Right Hip Ball & Socket Hyper extension Gluteus Maximus / Hamstrings Quadriceps Isotonic Left Elbow Hinge Joint Flexion

  1. Free essay

    The physical fitness and skill related fitness requirements in three different sports

    By being flexible you are less likely to cause injury. Speed is the ability to perform a movement or cover a distance in a short period of time. Speed is an essential element of successful footballer they will be able to accelerate, change direction quickly and deceive the opposition.

  2. Mechanics of Breathing and responses to exercise

    ATP is obtained via cellular respiration occurring in the cytoplasm and mitochondria of the cell. ATP is also needed for the constant anabolic synthesis processes in the body as well as for the brain and heart. Respiration requires two things; glucose and oxygen and produces water, carbon dioxide and energy.

  1. Conduct the Queens Step test (provided) for all 4 students. Record the resting heart ...

    She had the highest resting heart rate and exercise heart rate out of the 4 students and took her a while to recover from the step test. These factors have lead me to make my decision of choosing the 'least fit' student.

  2. Skeletal System Notes

    the leg can be move away from the body at the hip 4. Adduction - Moving a limb towards the centre line of the body e.g. The arms can be moved towards the body at the shoulder 5.

  • Over 180,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work

Marked by a teacher

This essay has been marked by one of our great teachers. You can read the full teachers notes when you download the essay.

Peer reviewed

This essay has been reviewed by one of our specialist student essay reviewing squad. Read the full review on the essay page.

Peer reviewed

This essay has been reviewed by one of our specialist student essay reviewing squad. Read the full review under the essay preview on this page.