Bodybuilding workout routine

Wednesday, September 9, 2009

Macam mana nak bina badan macam Ryan Reynolds..

artikel dari:http://munfitnessblog.com

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gambar sebelum

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gambar selepas 5 bulan membuat latihan dan program diet

program diet Ryan Reynold

1) makan lebih banyak hidangan sampingan

selain dr makan 3 x sehari, setiap 2-3 jam kena makan lagi hidangan yang ringkas2....supaya badan dibekalkan dengan tenaga /protein/karbo secara konsisten. tp jgn berlebihan..takit jd lemak plak.

2) sediakan makanan dirumah.

Reynolds masak sendiri dirumah.

3) tak makan nasi/karbohidrat lepas 8 malam
die makan byk karbo lepas workout..tp bukan lepas pukul 8 lah.

4) amik Supplement
Reynolds amik creatine, L-glutamine, conjugated linoleic acid (CLA), whey, dan multivitamin.

5) Diet Menu

  • sarapan: 1/2 cup of egg whites, 1 cup of sugarless oatmeal, some “good” fat like a spoon of almond butter or slice of avocado.
  • minum pagi: protein bar
  • Lunch: albacore tuna wrap or chicken and salad
  • Mid-afternoon snack: protein bar, protein shake (whey and water) or apple and almonds
  • Dinner: broiled fish or chicken, brown rice, vegetables, and salad
  • Evening Snack: protein shake

So, as you see, lots of protein, but plenty of carbs, too.

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jadual workout

1) buat perut dulu
dia 6pack yang cantik.ada yang ckp die buat implan. tp tak...perut ori.die buat sit up 500-1000 sehari.sbb perut paling susah nak terbentuk.


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2) angkat beban yang berat untuk bina otot.
He lifted heavy weight to build the mass. Therefore, it is the typical 8 to 12 repetitions per set.

3) buat latihan 6x seminggu,sehari satu otot.
sehari main satu otot je.kalu xde keje leh la....


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1 comment:

  1. His workout program and diet remind me of P90X. As for the 3rd from bottom photo... you can't beat dumbbells, they allow for such a large range of motion, and build up a lot of mass (providing you keep the number of reps under 10 that is).

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