The ‘DONE-FOR-YOU’ Hardgainers Workout Routine Plan/ Meal Plan

It’s been a while since I wrote the article,

How to maintain muscle mass doing cardio…and look like a Pro?

And that still is the way a hardgainer should workout in order to build muscle mass. However, I don’t think that article was very useful. Well… not useful in the way that I’d like it to be.

You see. This bodybuilding lifestyle is a part of YOUR life and life itself never is written in black and white. There are many ups and downs, things will often become quite colourful and the journey will be different for all of you.

Below are some factors that come to mind which will all impact how you workout to achieve the universal goal of…

Building muscle!

• Location
• Profession
• Personal Wealth
• Your body type and genes

All but one of the above probably can’t be changed over night and they will all have an impact on your journey to build muscle. But the one thing you can work around is your career/ lifestyle, which will obviously be different for all of you, which will affect the time of day you workout.

But rest assured…

Today I am unveiling,

• How to structure your meals
• Food types for each meal interval
• Food choices for each interval

Which will help you effectively build muscle regardless of your,

• Body type
• Location
• Personal Wealth

Also known as ‘Done-For-You’

The Basics

• 6-7 meals a day

Core Meals

Breakfast (Carbs and Protein)

Protein – Tuna, Chicken, Egg whites.

Carbs – Fruit to restore glycogen stores, oatmeal, all bran cereal, grits, sweet potatoes and pancakes with no syrup.

Post Workout Shake (Carbs and Protein)

The shake described here. Then add a plate of rice to make up for the carbs needed.

Post Workout Meal (Carbs and Protein – 2 hours after your workout)

Protein - Chicken, fish, shrimp, lean meats.

Carbs – Sweet potatoes, brown rice, tomatoes, carrots, mushrooms, grits.

Remaining Meals (Protein and Fat)

Protein - Meat, turkey, tuna, fish, chicken, eggs, ham and cottage cheese.

Fat – Protein foods as previously listed, flax seeds and fish oil.

Green vegetables: 100-200 grams

Note: Make sure you divide each amount of each nutrient equally across all meals.

Typical Morning Workout (10.00-12.00am)

Meal #1 (Breakfast) CORE MEAL

• Carbs meal
• Protein meal

***WORKOUT PERIOD***

Meal #2 (Post-workout shake right after your workout) CORE MEAL

• Carbs
• Protein shake (Here’s one I take often – ) What to eat after a weightlifting workout

Meal #3 (12:30) (Post workout meal) CORE MEAL

• Carbs meal
• Protein meal

Remaining Meals

Meal #4 (15:30)

• Protein
• Fat
• Green vegetables

Meal #5 (18:00)

• Protein
• Fat
• Green vegetables

Meal #6 (21:00)

• Protein
• Fat
• Green vegetables

Early Evening Workout (5.00 – 7.00pm)

Meal #1 (Breakfast) CORE MEAL

• Carbs
• Protein meal

Remaining Meals

Meal #2 (10:00)

• Carbs
• Protein
• Green vegetables

Meal #3 (12:30)

• Protein
• Fat
• Green vegetables

Meal #4 (15:30)

• Protein
• Fat
• Green vegetables

***WORKOUT PERIOD***

Meal #5 (Post-workout shake right after your workout) CORE MEAL

Meal #6 (21:00) (Post Workout Meal) CORE MEAL

• Carbs meal
• Protein meal

Very Early Morning Workout (7.00am – 8.00am)

Meal #1 (Breakfast)

• Carbs meal
• Protein meal drink (For quick digestion, unless you wake up really early of course. If so stick to the meal) CORE MEAL

***WORKOUT PERIOD***

Meal #2 (Post-workout shake right after your workout) CORE MEAL

Meal #3 (12:30) (Post Workout Meal) CORE MEAL

• Carbs meal
• Protein meal

Remaining Meals

Meal 4 (15:30)

• Protein
• Fat
• Green vegetables

Meal 5 (18:00)

• Protein
• Fat
• Green Vegetables

Meal 6 (21:00)

• Protein
• Fat
• Green vegetables

This is exactly how I will be working out in the coming months and how you should workout too, if you are a hardgainer. I will obviously make some adjustments, as I am currently focusing on bulking while retaining deep cuts. Either way, that is the Done-For-You way to workout. If you don’t build any muscle mass using this structure feel free to leave a comment and I’ll gladly assist with finding out where you could be going wrong.

See you in the comments.

Ultimate Forearm Training Guide

I was recently introduced to a video by a strength coach in Pennsylvania named Jedd Johnson, and the information literally blew me away!

Just in case you forgot, or are a newer subscriber/reader, Jedd Johnson is the one who did a guest post over on the site back in late 2009.

Killer Compound Exercises

Stay-Fit Bugs focus is based on innovative ways to build muscle and how to have fun while doing it. But Jedds focus over at Dieselcrew.com is much more focused on grip strength. I mean, I’ve touched on grip strength quite a few times over on the site in articles such as,

Unique Hand Grip Exercises

And you really do need to up the ante on your grip strength if you intend to increase and improve your performance in your workouts. That is in both weightlifting AND bodyweight exercises. Because that is where you lay the foundation for your strength gaining efforts for months or even years to come.

Jedd loves baseball!

In fact, he played throughout his childhood and even played for two years at college before injuries halted his career. Ever since then he has devoted himself as a certified strength and conditioning specialist and has been studying how to build grip and forearm strength.

The lower arms are a huge part of the game of baseball and today, Jedd has released his Ultimate Forearm Training Guide,

which runs at 400 pages deep full of exercises and techniques to help you build up your forearm and grip strength in your workouts.. This guide is huge and packed with a ton of information, yet Jedd still does not think that’s enough. He’s decided to throw in double and extra beyond that. Goodies that compliment the activities performed within the original guide.

That sounds great Shaun… but this is Baseball. I don’t want to learn how to play Baseball. Why send this to ME?

Well, that’s the whole point. There are many very effective exercises and techniques performed in many various sports. Those of which you can benefit from greatly. Just like the gymnast examples I have used in past articles for bodyweight exercises.

I am no expert at baseball, but Jedd is. And his knowledge on building grip strength far surpasses mine. Stay-Fit Bug is all about providing unique ways to build muscle, and if I can provide that knowledge with a product other than my own, a product where I find true value, then I will do so, for the benefit of yourselves.

The stand outs:

• Includes detailed information on how to keep the lower arms healthy, methods for injury recovery, how to make several pieces of home made grip equipment, as well as reviews of Grip Training equipment available on the market today.
• 5 other manuals on Grip Training that make this the perfect package for any baseball player. How to make and use two pieces of home made equipment, 20 Grip Training Workouts, Essential Forearm Stretches, and how to get started designing your own year-long strength training programs.
• PLUS 3 other huge bonuses in the package -- Grip Considerations for the Bench Press (video), his 8-week Grip Training Program Video and PDF, and Smitty’s awesome Explosive Med Ball Conditioning.

Plus two solid workouts which you can download right NOW!

Here: Ultimate Forearm Training Workouts (2 workouts)

If you’re looking for a secret weapon that can give you an edge on the diamond, then you need to checkout all of the above.

Ultimate Forearm Training for Baseball < = Pick it up right now for the introductory price of just $77

(Note: All of the extra bonuses listed here are available for ONE WEEK ONLY)

So make sure you don’t miss out!!

And now some words from the man himself…

Remember!

This guide may have a core focus for helping baseball players, but this guide is pure gold since stayfitbug.com is all about ‘innovative’ ways to build muscle. A guide that I would have loved to provide myself, yet lack the knowledge to do so.

No one has the understanding of grip and forearm training like Jedd has, and this introductory price won’t be available forever, so here’s the link again to go get it.

Ultimate Forearm Training for Baseball

See you in the comments.

Bugs out!

The Chisled Chest Workout Routine

I hope you are all enjoying the bank holiday weekend, where ever you happen to be located. This gives you plenty of time to rest OR workout. If you are going to spend time doing the later, then slip this chest workout routine into your programme.

The Target = Isolation and lower chest muscles

Decline Dumbbell Flyes

• Sets: 3
• Reps: 8-12
• (Increase the weight after each set)

Bent Arm Barbell Pullovers

• Sets: 3
• Reps: 8-12
• (Increase the weight after each set)
  

Machine Bench Press

• Sets: 3
• Reps: 8-12
• (Increase the weight after each set)

Just an intense variation to add to your workouts.

See you in the comments.

Intense Forearm Workout

It’s been a while since I’ve posted about any unique forearm exercises. Quite ironic really, seeing as that is one of the weaker parts of my body, in terms of size and mass. However, I did stop focusing on growing them with specific exercises, as I have come to realize that I find better results by focusing on compound exercises.

• Bench press
• Pull ups
• Chin ups
• Dips

Nevertheless, here is a routine that will make your forearms feel the burn.

Seat Barbell Wrist Curls (Palms facing upwards)
Sets: 3
Reps: 8-12

(Increase the weight after each set)

Wrist Curls Over A Bench (Palms facing down… Classic )
Sets: 3
Reps: 8-12

(Increase the weight after each set)

Reverse Cable Curls
Sets: 3
Reps: 8-12

(Increase the weight after each set)

FEEL THE BURN!!!

See you in the comments.

The Short Effective Butt Workout

I already know how popular the body part called ‘the butt’ is, from my previous posts, which show you how to increase the size of it. So today I’m giving you some more ammunition for your arsenal on your quest to ‘building a booty’ as those in my bodybuilding network would say. Today it’s in the form of a short yet effective workout routine.

Leg Lifts

Sets: 3
Reps: 8-12

(Increase the weight after each set)

Cable Hip Extensions

Sets: 3
Reps: 8-12

(Increase the weight after each set)

Exercise Ball Butt Lifts

Sets: 3
Reps: 8-12
(Increase the weight after each set)

Don’t know what that last exercise is?

No problem… take note.

1. Find a floor mat and lie on your side
2. Cross your arms in front of your body.
3. Place a large exercise ball in between your legs nearer to your feet
4. Slowly lift the ball up upwards using only your hips and butt.
5. Return to the start position and repeat.

See you in the comments.

Killer Calve Workout Routine

Here’s another calve routine for all you chicken leg syndrome sufferers (Its ok, I’ve still barely overcome the syndrome XD). Any how, use the training insane concept and go nuts with this routine. It might seems short, but don’t be for fooled. Go hard!

Rocking Barbell Calf Raises

Sets: 3
Reps: 6

3 minutes rest

Dumbbell Single Leg Calf Raises

Sets: 3
Reps: 6

3 minutes rest

Seated Calf Raises

Sets: 3
Reps: 6

3 minutes rest

As usual, test yourself with the amount of weight that you push. Only you know your current limits. Break them.
See you in the comments.

Advanced Back Routine

Its another workout routine day folks. I’ve finished today’s back routine and I am truly shattered!

Note: I only post routines that have caused me pain. If I’m in pain from these routines, then it’s likely that you will be too! After all, I am a complete animal when it comes to working out and taking pain

Any how, I never have had the best looking back muscles. I mean, it looks good, but it’s not my bodies strong point (You can even tell from my front pose picture in the bio). I’m a shoulders, triceps and 6 Pac guy.

Here’s the cause of today’s pain.

Bent Over Barbell Rows

• Sets: 3
• Reps: 8-12
• (Increased weight after each set)

Back Extensions

• Sets: 3
• Reps: 8-12
• (Increased weight after each set)

Close Grip ‘Front’ Lat Pulldowns

• Sets: 3
• Reps: 8-12
• (Increased weight after each set)

See you in the comments.

Advanced Triceps Routine

Yesterday I gave you biceps (I’ll give you the lowdown on those exercises next week), and today I’m giving you triceps. What can I say… I have exercise on the mind and the summer nights are coming into full effect. You should be enthusiastic about this upcoming heat to (for those who faced a horrid winter), as this is the time to shine and show of what you have been building. Any how, the triceps routine.

Seated Triceps Presses

• Sets: 3
• Reps: 8-12 (Increase the weight after each set)
• Rest: 3 minute rest between each set

Tricep Dumbbell Kickbacks

• Sets: 3
• Reps: 8-12 (Increase the weight after each set)
• Rest: 3 minute rest between each set

Bench Dips

• Sets: 3
• Reps: 8-12 (Increase the weight after each set)
• Rest: 3 minute rest between each set

As I mentioned, let me know which exercises you have been performing, because I’m probably going to throw a tweak at them, which is what you need.

See you in the comments.

Advanced Biceps Routine – Unique Weighlifting Exercises

I’m just going to share a biceps routine which I think you can all benefit from today. A routine that I actually performed today. Most of the exercises listed here may be unique to most of you, as they aren’t your everyday bicep exercises. That’s all the better, becasue as you know, change is good for your muscles. Any how, I unleash the pain…

Preacher Hammer Dumbbell Curls

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minute rest between each set

Spider EZ Bar Curls

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minutes of rest between each set

Reverse Grip Barbell Curls

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minutes of rest between each set

Not familiar? Don’t worry, I’ll give you the low down on these is a separate post.

See you in the comments.

Advanced Bodybuilding Shoulder Workout

After all the fun and intensity this week, I quit the talking and began walking again, working on one of my strongest body parts.

Shoulders

This is another routine that I have listed in my training journal and draft and which proves quite affective. Feel free to slip this routine into your own journal.

Note: Don’t forget to work your triceps equally the same. If not, you may just end up with huge shoulders and tiny arms (It’s happened to me before). If you have long limbs like I do then throw in some Isolation exercises in once or twice a week to give your triceps a boost in size.

Standing Palms In Dumbbell Presses

• Sets: 3
• Reps: 8-12 (Increase the weight after each set)
• Rest: 3 minute rest between each set

Smith Machine Behind The Neck Presses

• Sets: 3
• Reps: 8-12 (Increase the weight after each set)
• Rest: 3 minute rest between each set

Reverse Flyes

• Sets: 3
• Reps: 8-12 (Increase the weight after each set)
• Rest: 3 minute rest between each set

See you in the comments

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