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Scott Dorn's Muscle Building ProgramNutrition
Calories 2982 | Protein 290g | Carbohydrates 364g | Fats 24g
MEAL 1
1 scoop Whey ProteinProtein 25g | Carbs 5g | Fat 1g
1 cup OatmealProtein 7g | Carbs 37g | Fat 4g
1 BananaProtein 1g | Carbs 37g | Fat 0g
Total Calories For Meal 1: 445
MEAL 2
1.5 cups Cottage CheeseProtein 39g | Carbs 12g | Fat 7g
4 oz YamsProtein 2g | Carbs 31g | Fat 0g
1 cup VegetablesProtein 3g | Carbs 12g | Fat 0g
Total Calories For Meal 1: 468
MEAL 3
5 oz ChickenProtein 24g | Carbs 3g | Fat 1g
6 oz YamsProtein 3g | Carbs 46g | Fat 0g
2 cups VegetablesProtein 6g | Carbs 24g | Fat 0g
Total Calories For Meal 1: 430
MEAL 4: PRE-WORKOUT
1 scoop Whey ProteinProtein 25g | Carbs 5g | Fat 1g
1 cup Grape JuiceProtein 1g | Carbs 37g | Fat 0g
Total Calories For Meal 1: 282
MEAL 5: POST WORKOUT
1 scoop Whey ProteinProtein 25g | Carbs 5g | Fat 1g
1 scoop Waxy MaizeProtein 0g | Carbs 40g | Fat 0g
Total Calories For Meal 289
MEAL 6
6 oz VenisonProtein 50g | Carbs 0g | Fat 4g
6 oz YamProtein 3g | Carbs 46g | Fat 0g
2 cups VegetablesProtein 6g | Carbs 24g | Fat 0g
Total Calories For Meal 1: 573
MEAL 7
3 oz ChickenProtein 24g | Carbs 3g | Fat 0g
2 cups VegetablesProtein 6g | Carbs 24g | Fat 0g
Total Calories For Meal 1: 189
MEAL 8
1 scoop Casein ProteinProtein 24g | Carbs 3g | Fat 0g
1 cup Cottage CheeseProtein 26g | Carbs 8g | Fat 5g
Total Calories For Meal 1: 305
Training
Day 1: Biceps/Triceps/Cardio
Barbell Curl
4 sets of 8-12 reps
Hammer Curls
2 sets 8-12 reps
Concentration Curls
2 sets of 8-12 reps
Smith Machine Close-Grip Bench Press
4 sets of 8-12 reps
Triceps Pushdown - Rope Attachment
4 sets of 8-12 reps
Cable One Arm Tricep Extension
2 sets of 8-12 reps
Jogging-Treadmill
20 minutes (115-125 HR)
Printable Page PDF Document
Day 2: Chest/Abs
Incline Dumbbell Press
4 sets of 8-12 reps
Dumbbell Bench Press
4 sets of 8-12 reps
Dumbbell Flyes
4 sets of 8-12 reps (varying degrees)
Hanging Leg Raise
4 sets of 50+ reps
Cable Crunch
2 sets of 50+ reps
Dumbbell Side Bend
2 sets of 50+ reps
Exercise Ball Crunch
4 sets of 50+ reps
Printable Page PDF Document
Day 3: Rest Day/Abs
Day 4: Hamstrings/Calves/Cardio
Seated Leg Curl
4 sets of 25-50 reps
Seated Calf Raise
6-8 sets of 25-50 reps
Stairmaster
30 minutes (HR 115-125)
Printable Page PDF Document
Day 5: Back/Abs
Wide-Grip Lat Pulldown
4 sets of 8-12 reps
Smith Machine Bent Over Row
4 sets of 8-12 reps
Bent Over Two-Dumbbell Row
4 sets of 8-12 reps
Smith Machine Stiff-Legged Deadlift
4 sets of 8-12 reps
Hanging Leg Raise
4 sets of 25-50 reps
Cable Crunch
4 sets of 25-50 reps
Dumbbell Side Bend
4 sets of 25-50 reps
Exercise Ball Crunch
4 sets of 25-50 reps
Printable Page PDF Document
Day 6: Shoulders/Cardio
Standing Barbell Press Behind Neck
4 sets of 8-12 reps
Side Lateral Raise
3 sets of 8-12 reps
Front Dumbbell Raise
2 sets of 8-12 reps
Cable Seated Lateral Raise
4 sets of 8-12 reps
Jogging-Treadmill
45 minutes (115-125 HR)
Printable Page PDF Document
Day 7: Quads/Calves
Barbell Squat
4 sets of 15-25 reps
Seated Calf Raise
4 sets of 25-50 reps
Printable Page PDF Document
Supplements
I use whey protein because it is quickly absorbed by the body. I use whey for my first meal of the day, and my pre and post workout meals.
Casein protein is absorbed at a much slower rate than whey protein. I use casein before bed, and at times I won't be able to eat for long periods of time.
I use fish and flax oil to get essential fats the foods I'm eating may not contain.
I use caffeine as an energy supplement.
I use HMB to help with muscle recovery.
With First Meal
Whey Protein
During The Day
Caffeine
Flax Oil
Fish Oil
Pre Workout
Whey Protein
Post Workout
Whey Protein
HMB
Waxy Maize
Before Bed
Casein Protein
Scott Dorn's Personal PhilosophyNutrition
Regardless of your fitness goals, it's critical to take the time to educate yourself on proper nutrition. Nutrition is a major part of every human being's life. Anything done as frequently as consuming food should be understood on a higher level. Take a bit of time to learn what you're eating; after all you are what you eat.
I would recommend checking out one of the many documentaries on the current food industry and its future. I personally like to stick to natural, non-processed foods. After making the switch to high quality foods, I have yet to find a person who has had regret other than wishing they had made the switch sooner.
Don't get me wrong, creating a quality nutrition plan that works for you is no easy task. However, it's an essential part to any successful exercise program. I eat 6-8 small meals spaced between 2.5-3.5 hours throughout the day. Each meal contains a protein, carbohydrate and fat source.
The ratios of each are determined by body weight and goals at that time. There is plenty of debate on the correct ratios for each, but I keep protein between 1-1.5 grams per pound of body weight, carbohydrates are typically between 0.8-1.8 grams per pound of body weight, and fats are roughly between 0.2-0.35 grams per pound of body weight.
I like to incorporate carbohydrate cycling in my nutrition plan. If I'm in a muscle building phase I lower my protein and fat amounts and increase my carbohydrate amounts. I then do five high-carbohydrate days and two reduced carbohydrate days, ideally keeping reduced carbohydrate days to non-training days.
When I am in a dieting or cutting phase, I increase my protein and fat sources and lower my carbohydrate sources. I then do five low carbohydrate days and two high carbohydrate days.
There is one way to determine what ratio works best for you and that is by using trial and error. Determine your goal, track your nutrients and adjust them based upon the results.
Yes, it can be mind boggling at first, but like anything the more you do it the easier it becomes.
Protein Sources Chicken
Venison
Lean beef
Fish
Eggs
Cottage cheese
Carbohydrate Sources Oatmeal
Yams
Bananas
Whole wheat rice
Whole wheat breads
Whole wheat pastas
Whole wheat flour
Fruits
Vegetables
Fat Sources Fish Oil
Flax Oil
Olive oil
Nuts
Training
My training strategy is based around the theory of progressive overload. Simply put, progressive overload is the theory that in order to force a muscle to grow you need to continually increase the level of stress placed upon the muscle each workout.
If the level of stress is not increased, your muscles will not grow. Increasing the level of stress placed on the muscle can be accomplished in several ways. Below are some of my favorite ways to increase stress levels.
Lift a greater amount of weight for an equal number of repetitions
Lift the same amount of weight for more repetitions
Lift a greater amount of weight for more repetitions
Decreasing rest periods between sets
Partial reps
Negative reps
Supersets
Drop Sets
The cheating method
The one and half method
The platoon system
The flushing method
The rest pause method
All of my workouts are structured around a combination of the priority principal and the isolation principal. I prefer to work muscle groups that are lagging, or that are of higher priority earlier in the week. I train one muscle group each day, with the exception of leg workouts.
I find this allows me to focus my effort; getting the most from each workout. Each workout starts with a compound exercise in order to utilize the maximum amount of strength while the muscle is strongest.
Then I pick an isolation exercise to hit each head of that muscle. I feel it's vital to target each head of each muscle group in order to fully develop the muscle.
Supplementation
My supplement philosophy is very simple. I use supplements to fill in any gaps that whole foods leave or to replace whole foods when life doesn't allow me to use them.
I explain what supplements I use and how I use them in the above sections.
Cutting RegimenNutrition
Calories 2936 | Protein 325g | Carbohydrates 307g | Fats 27g
MEAL 1
1.5 scoops Whey ProteinProtein 37g | Carbs 8g | Fat 2g
1 cup OatmealProtein 7g | Carbs 37g | Fat 4g
Total Calories For Meal 1: 405
MEAL 2
1.5 cups Cottage CheeseProtein 39g | Carbs 12g | Fat 7g
2 oz YamsProtein 1g | Carbs 15g | Fat 0g
2 cups VegetablesProtein 6g | Carbs 24g | Fat 0g
Total Calories For Meal 2: 464
MEAL 3
5 oz ChickenProtein 24g | Carbs 3g | Fat 1g
4 oz YamsProtein 2g | Carbs 31g | Fat 0g
2 cups VegetablesProtein 6g | Carbs 24g | Fat 0g
Total Calories For Meal 3: 430
MEAL 4: PRE-WORKOUT
1.5 scoops Whey ProteinProtein 37g | Carbs 8g | Fat 2g
1 cup Grape JuiceProtein 1g | Carbs 37g | Fat 0g
Total Calories For Meal 4: 347
MEAL 5: POST WORKOUT
1.5 scoops Whey ProteinProtein 37g | Carbs 8g | Fat 2g
1 scoop Waxy MaizeProtein 0g | Carbs 40g | Fat 0g
Total Calories For Meal 5: 355
MEAL 6
6 oz VenisonProtein 50g | Carbs 0g | Fat 4g
4 oz YamProtein 2g | Carbs 31g | Fat 0g
2 cups VegetablesProtein 6g | Carbs 24g | Fat 0g
Total Calories For Meal 6: 507
MEAL 7
3 oz ChickenProtein 14g | Carbs 2g | Fat 0g
2 cups VegetablesProtein 6g | Carbs 24g | Fat 0g
Total Calories For Meal 7: 189
MEAL 8
1 scoop Casein ProteinProtein 24g | Carbs 3g | Fat 0g
1 cup Cottage CheeseProtein 26g | Carbs 8g | Fat 5g
Total Calories For Meal 1: 305
Training
Day 1: Biceps/Triceps/Cardio
Barbell Curl
4 sets of 8-12 reps
Hammer Curls
2 sets 8-12 reps
Concentration Curls
2 sets of 8-12 reps
Smith Machine Close-Grip Bench Press
4 sets of 8-12 reps
Triceps Pushdown - Rope Attachment
4 sets of 8-12 reps
Cable One Arm Tricep Extension
2 sets of 8-12 reps
Jogging-Treadmill
20 minutes (115-125 HR)
Printable Page PDF Document
Day 2: Chest/Abs
Incline Dumbbell Press
4 sets of 8-12 reps
Dumbbell Bench Press
4 sets of 8-12 reps
Dumbbell Flyes
4 sets of 8-12 reps (varying degrees)
Hanging Leg Raise
4 sets of 50+ reps
Cable Crunch
2 sets of 50+ reps
Dumbbell Side Bend
2 sets of 50+ reps
Exercise Ball Crunch
4 sets of 50+ reps
Printable Page PDF Document
Day 3: Rest Day/Abs
Day 4: Hamstrings/Calves/Cardio
Seated Leg Curl
4 sets of 25-50 reps
Seated Calf Raise
6-8 sets of 25-50 reps
Stairmaster
30 minutes (HR 115-125)
Printable Page PDF Document
Day 5: Back/Abs
Wide-Grip Lat Pulldown
4 sets of 8-12 reps
Smith Machine Bent Over Row
4 sets of 8-12 reps
Bent Over Two-Dumbbell Row
2 sets of 8-12 reps
Smith Machine Stiff-Legged Deadlift
4 sets of 8-12 reps
Hanging Leg Raise
4 sets of 25-50 reps
Cable Crunch
4 sets of 25-50 reps
Dumbbell Side Bend
4 sets of 25-50 reps
Exercise Ball Crunch
4 sets of 25-50 reps
Printable Page PDF Document
Day 6: Shoulders/Cardio
Standing Barbell Press Behind Neck
4 sets of 8-12 reps
Side Lateral Raise
3 sets of 8-12 reps
Front Dumbbell Raise
2 sets of 8-12 reps
Cable Seated Lateral Raise
4 sets of 8-12 reps
Jogging-Treadmill
45 minutes (115-125 HR)
Printable Page PDF Document
Day 7: Quads/Calves
Barbell Squat
4 sets of 15-25 reps
Seated Calf Raise
4 sets of 25-50 reps
Printable Page PDF Document
Supplements
I use whey protein because it is quickly absorbed by the body. I use whey for my first meal of the day, and my pre and post workout meals.
Casein protein is absorbed at a much slower rate than whey protein. I use casein before bed, and at times I won't be able to eat for long periods of time.
I use fish and flax oil to get essential fats the foods I'm eating may not contain.
I use caffeine as an energy supplement.
I use HMB to help with muscle recovery.
With First Meal
Whey Protein
During The Day
Caffeine
Flax Oil
Fish Oil
Pre Workout
Whey Protein
Post Workout
Whey Protein
HMB
Waxy Maize
Before Bed
Casein Protein
Scott Dorn's Personal PhilosophyNutrition
Regardless of your fitness goals, it's critical to take the time to educate yourself on proper nutrition. Nutrition is a major part of every human beings life. Anything done as frequently as consuming food should be understood on a higher level. Take a bit of time to learn what you're eating; after all you are what you eat.
I would recommend checking out one of the many documentaries on the current food industry and its future. I personally like to stick to natural, non-processed foods. After making the switch to high quality foods, I have yet to find a person who has had regret other than wishing they had made the switch sooner.
Don't get me wrong, creating a quality nutrition plan that works for you is no easy task. However, it's an essential part to any successful exercise program. I eat 6-8 small meals spaced between 2.5-3.5 hours throughout the day. Each meal contains a protein, carbohydrate and fat source.
The ratios of each are determined by body weight and goals at that time. There is plenty of debate on the correct ratios for each, but I keep protein between 1-1.5 grams per pound of body weight, carbohydrates are typically between 0.8-1.8 grams per pound of body weight, and fats are roughly between 0.2-0.35 grams per pound of body weight.
I like to incorporate carbohydrate cycling in my nutrition plan. If I'm in a muscle building phase I lower my protein and fat amounts and increase my carbohydrate amounts. I then do five high carbohydrate days and two reduced carbohydrate days, ideally keeping reduced carbohydrate days to non-training days.
When I am in a dieting or cutting phase, I increase my protein and fat sources and lower my carbohydrate sources. I then do five low carbohydrate days and two high carbohydrate days.
There is one way to determine what ratio works best for you and that is by using trial and error. Determine your goal, track your nutrients and adjust them based upon the results.
Yes, it can be mind boggling at first, but like anything the more you do it the easier it becomes.
Protein Sources Chicken
Venison
Lean beef
Fish
Eggs
Cottage cheese
Carbohydrate Sources Oatmeal
Yams
Bananas
Whole wheat rice
Whole wheat breads
Whole wheat pastas
Whole wheat flour
Fruits
Vegetables
Fat Sources Fish Oil
Flax Oil
Olive oil
Nuts
Training
My training strategy is based around the theory of progressive overload. Simply put, progressive overload is the theory that in order to force a muscle to grow you need to continually increase the level of stress placed upon the muscle each workout.
If the level of stress is not increased, your muscles will not grow. Increasing the level of stress placed on the muscle can be accomplished in several ways. Below are some of my favorite ways to increase stress levels.
Lift a greater amount of weight for an equal number of repetitions
Lift the same amount of weight for more repetitions
Lift a greater amount of weight for more repetitions
Decreasing rest periods between sets
Partial reps
Negative reps
Supersets
Drop Sets
The cheating method
The one and half method
The platoon system
The flushing method
The rest pause method
All of my workouts are structured around a combination of the priority principal and the isolation principal. I prefer to work muscle groups that are lagging, or that are of higher priority earlier in the week. I train one muscle group each day, with the exception of leg workouts.
I find this allows me to focus my effort; getting the most from each workout. Each workout starts with a compound exercise in order to utilize the maximum amount of strength while the muscle is strongest.
Then I pick an isolation exercise to hit each head of that muscle. I feel it's vital to target each head of each muscle group in order to fully develop the muscle.
Supplementation
My supplement philosophy is very simple. I use supplements to fill in any gaps that whole foods leave or to replace whole foods when life doesn't allow me to use them.
I explain what supplements I use and how I use them in the above sections.