My advanced workout routine!

Xaeton · August 19, 2015

Hello everyone!

Today I will be explaining my workout schedule/routine/diet. This'll be great for those who are just beginners or hoping for that extra knowledge before starting their workouts.

My Instagram: @ikarajic17

DIET-

6-8 meals a day is a necessity. From my perspective, your body's looks come from 50% diet, 35% workout plan, and 15% supplementation. I suggest that you get any source of good protein, like eggs, right when you wake up in the morning. Overnight your body is without food so it lacks the nutrients to grow your muscles, this is called a catabolic state. Your body will start eating away at your muscles if you lack the macros. Protein: protein is a crucial macro for every bodybuilder. The way I calculate the amount of protein one needs is however much you weigh, that's how many grams you should consume daily. So 1g per 1lb.. Example.. If you weigh 180 you should consume 180g of protein. Carbs: carbs should be mainly consumed in the morning and before your workout. Calories: calculation for cals: your body weight x 16 = amount of calories you need daily. Getting your daily calories is what counts for your clean bulk. If you plan on doing a dirty bulk and think you can eat whatever, like McDonalds and so.. You're wrong. A clean bulk consists of veggies, meat, and poultry. Eating bread before a workout is crucial as well. Have 4 main meals throughout a day and 2-4 side meals, like bananas, oatmeal, etc.. Flaxseed oil is good to consume in between main meals as well. Don't worry about counting your macs too much, just eat a lot, and healthy, and you'll be fine.

Workout routine-

This is how I scheduled my weekly routine.

Monday: Back, biceps, and abs

Tuesday: Chest and triceps

Wednesday: Shoulders, forearms, and abs

Thursday: Legs

Friday: Biceps, triceps, and abs

Saturday: Chest, calves, and abs

.. Private message me if you want the complete schedule on what workouts I do for each of those days.

Supplements-

This is important if you want that extra boost and protein intake for your workouts.. First off, every morning you should make a protein shake as soon as you wake up to get your morning protein intake, but don't replace it with a meal.. Make sure to eat eggs and such too. You should also get multivitamins to take each morning right after breakfast, they're crucial for bodybuilders to get your everyday essential vitamins. You should also get a Vitamin B-Complex to take after lunch, this metabolizes your nutrients you intaked and provides essential long term energy. Before your workout you should take ANOTHER protein shake, 30 minutes prior to your workout, and take any sort of pre-workout powder. Creatine is not a necessity, I personally don't take it because it causes long term organ damage. After your workout take one more protein shake, that makes for 3 in total throughout the day, and eat really good. Right before bed you should take casein protein. Casein protein is a long sustainable source of protein that takes hours to metabolize.. Which is good for overnight, slowly repairing your muscles.

That's it for my short, brief guide. If you want an even more detailed guide with my workouts I do and such, pm me. Remember to add me on Instagram as well @ikarajic17. Thank you.