J's Nutrition. What is 3. J’s Nutrition Network: 3. The Rock, aka, Dwayne Johnson, uses a Pyramid workout routine. This is where you start out with high reps and low weight. Focus on form each rep. Three weeks out from my last show I cranked-out 6 reps with 140 pounds on dumbbell rows, and was still pressing 80-pound dumbbells on Incline. You know how much effort you've got to put into your workouts, diet and supplement program. But what do you need to prepare for those last few weeks, days and minutes. J’s Nutrition Network is a company dedicated to the most effective avenues of knowledge that can be applied in the pursuit of nutritional counseling. With the application of such knowledge through cutting edge research and ever- the- wise experience, the network aids eager clients who want to get the most out of their efforts in reaching their certain goals. Why do i Need Nutritional Couseling: Simply put 8. Dieting is the fundamental factor to gaining satisfactory results in the efforts put forth. A body cannot gain mass without the addition of mass past what is necessary to sustain itself. A body cannot lose mass without giving it less mass then what is necessary to sustain itself. ![]() What is 3J’s Nutrition Network: 3J’s Nutrition Network is a company dedicated to the most effective avenues of knowledge that can be applied in the pursuit of.![]() ![]() J delivers a detailed meal plan to make it easy for the client to reach their goals by what would otherwise be a very complex balancing act of macro and micro nutrients. They dont care to do something called MICROCALIBRATION. It is a true statistical law that no one human body works EXACTLY the same way and reacts EXACTLY the same way as another. There are a great deal of genetic and environmental factors that play a role in either hindering or helping you reach your goals. Someone may have been eating 2 meals a day for the last year. He cant just be put on a 6 meal a day program and sent on his way. We would have to follow him, watch his progress, and make tweaks in his diet to safely and optimally move him into a 6 meal a day plan. Some may have extremely slow metabolisms that need speeding up and cannot be done without following them for a number of weeks. Some may have a super fast metabolism and need more calories then what the “standard” approach for someone their weight and body fat is. This progressive coaching deals with those possible problems. The minimum amount of nutritional progressive coaching that any of my clients receive is 5 weeks so that we know the diet is working out well for them. The variation in weeks of coaching, based upon packages, are all explained in the packages link at the top of this website. The Interaction between 3. Ok, so you want to get huge?! You get into the gym, pound weights till you have a big red head, go home and that’s it, you maybe think that all you have to do. In the 12 week workout program it seems that you change exercises every three weeks and my question is in regards the larger muscle groups. Welcom to the Profile Page of the incredibly beautiful and very muscular IFBB Professional Bodybuilder MARINA LOPEZ! This timeline will give you an idea of what you need to do during your contest prep for a bikini, figure, physique or bodybuilding show. Being prepared is VERY. Hi Mark, I have been using the Poliquin Oestrogen products recommended in your ebooks for a couple months now, and following your diet principles. ![]() J and his clients happens through e- mail. Avengers Workout: Build An Superhero Physique in Six Weeks. Grow Muscle, Get Stronger and Lean- Up. By the time you read this, you may have seen the new Avengers movie once or even a few times. By the looks of things (namely the physiques of the heroes in the film) muscle is back on the big screen - real life superheroes replete with well- defined muscle and brutal strength (sans the CGI Hulk of course). But wouldn’t it be nice to create your very own Avenger? Wouldn’t it be great to build a stronger, leaner and more muscled superhero body? Do you need a kick start training and eating plan to help get you there? Read on. Below are three distinct training programs and diet plans to help build strength and muscle, and then progressively get you leaner and more muscular by the end of six weeks. The beauty of the program is that it shifts gears every two weeks to keep boredom at bay and to ramp up progress for continued results. Research suggests that periodically changing up a training program is actually a good thing. It keeps the body guessing and progressing! It uses heavy weight, low reps and long rest periods. It is designed for recovery, growth and strength gains. Mind you, it is not a powerlifting program, but one that will prime your muscles for the extra work ahead. The second two- week period places greater volume on your body along with some heavy work. It is a transitional phase to prepare you for the next two weeks. Moderate weight along with a medium rep range and shortened rest periods will be on order. This phase combines strength with more volume for lean muscle gains. The final two weeks are dedicated to a higher rep range with a few techniques thrown in to keep the intensity high. You will also be working faster with supersets as well for time efficiency to really push yourself toward the finish line. This phase is almost entirely hypertrophy- focused. You will build more lean muscle while strength takes a temporary backseat. The first two weeks are not only all about recovery and growth, but also acts as a break- in period to get you in the habit of eating the right amounts of macronutrients at the correct times. Think of this time as building your discipline. The second phase builds on that discipline and provides you with a shift to start the lean down process. It picks up where phase one left off by cutting down on carbohydrate and increasing healthy fats. By the third phase you will be a fat- burning, muscle building machine able to utilize everything you eat for your specific goal. Give the program below a try for the next six weeks. Feel free to modify it according to your experience level. You can try three different options. Perform the program as is – six weeks then take a few days off and perform the six weeks all over again. Muscle and strength is the name of the game for the first two weeks. Perform the workouts over a four day period per week. Take a day off after two days of training. For example: Train Monday, Tuesday, Thursday and Friday with Wednesday and the weekend off. Day 3 - Same as Day 1. Day 4 - Same as Day 2. Eat like the Hulk (Phase 1 Diet)Meal 1 - . Now it’s time to switch gears and turn our attention to packing on some serious muscle by building on our previous two weeks. The next two weeks will be similar in regards to adhering to the four days per week protocol, but now we will add in some volume and higher reps to really get the muscle to react. Day 3 - Same as Day 1. Day 4 - Same as Day 2. Rip it up like a superhero (Phase 2 Diet)Meal 1 - . Supersets, reduced rest periods and higher reps are on call for the next two weeks. Get ready to ramp up the intensity and really blow out the muscle – but don’t worry, after all is said and done it will be worth the time, effort and sacrifice for a leaner, more muscular physique. Note: Movements are paired according to convenience in a busy gym. A superset is when two exercises are performed back to back without rest. The rest period will be taken after each superset is performed. Day 3 - Same as Day 1. Day 4 - Same as Day 2. Look like an Ironman (Phase 3 Diet)Meal 1 - . Also, you may want to add in one or two cheat meals (preferably on the same day) on the weekend. Don’t go overboard, just eat enough to be satisfied and stop there. Don’t get off track too much and pig out. One more thing about off days – it’s not a green light to get lazy. Go out and enjoy other activities: basketball, swimming or anything you just plain enjoy doing actively. This will not only keep your interest up in being active it will also keep your metabolism humming along. If you want to include other supplements to the program in addition to whey protein, 5 grams of creatine and 2- 3 grams of beta- alanine can be added to both the pre and post workout meals. Attached are the pictures after finishing the Avengers workout for the second time yesterday! I also put together a before and after showing before, after the first, and after the second. I can't say thanks enough! Had I not read your articles and followed your advice I would have never of gotten here. The stats overall. Before and After. Start. End First. End Second. Weight (lbs). Waist @ Naval (Inches). BMI (Using Navy Calculation %). Difference from Start BMI. I never in a million years thought I'd ever have a six pack. Growing up I was very overweight (2. It wasn't until I was 1. I shed some weight and slimmed down. But I have been . I was only working targeted exercises, and my workout intensity looking back was a joke. Couple that with listening to broscience and I wasn't getting anywhere. On a vacation trip I talked to a buddy that has a great physique and I asked for his advice. He recommended: A) Working on a physique versus how much I can lift. B) That I checkout Muscle & Strength. When I read your Avengers workout it really appealed to me as an Engineering student. I thought: here's a guy who looks great, uses real science, and is a BA who beat down cancer. So, I told to my wife that I wanted to do the routine/diet and I needed her on board. Being the amazing lady that she is, I had her support throughout. I used so much of your information during the whole process. The nutrition information, motivation, etc. You made it so easy! The other day someone at the gym complimented me on my six pack and asked how long did it take and what exercises to do. I replied, that it took a lot of hard work and nutrition was the largest key. I referred them to Muscle & Strength, the Workoutlab, and told them to always keep pushing. Thank you so much man! Now I'm going to start constructing my own diet and I think I'll tackle.
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November 2017
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