Fat Burning Supplement Mix

To burn fat but keep your muscles it is a good idea to accompany your diet with some supplements for a little extra boost.

The stack of Glutamine and arginine will help to do this. These amino acids are great ways to help your body burn extra fat than you would with just a normal diet, they are perfectly legal in sport and have no side effects.

How To Take:
Arginine should be taken 30-60mins before breakfast (5g), before and after workouts (5g each) and 5g before you go to sleep.
Glutamine should be taken during breakfast (5-10g), before and after workouts (5g each) and 5g before you go to sleep.

Bicep & Tricep Pyramid Training

This should hit your arms from all angles with the variety of rep ranges and make you really feel the pump. The lower reps will be hard but keep strict form to ensure you make gains. The higher reps will flush your muscles with blood which should have nutrients in it if you've done the correct pre workout nutrition (if not click this link ).

This workout we'll really make your arms grow with the combination of mass gaining rep ranges and the use of flushing.

Lower Body Pyramid Training

This workout will mix your training up by hitting different rep ranges. You will do low reps for strength and power and also medium reps to add size. This keeps your muscles guessing and you growing!

Perform the lower reps with higher weights ofcourse! You should be aiming to reach muscular failure at the final rep.

What Does Creatine Do?

Firstly people need to know that we take creatine monohydrate which is the supplement form. Creatine can be originally found in meat with red meat having the highest amount in comparison to other meats.

Benefits:
Creatine increases your energy to help you work out and push more for longer.
It can also help in recovery of muscles which will prevent DOMS and allow you to train harder and more frequently.

How to take Creatine:
First you need to load up on creatine for the first four days when you start using it. Do this by taking in 30g of creatine a day e.g. 5g with all meals including shakes. Then after these four days down your dosage of creatine monohydrate to 10-15g a day e.g. 5g with pre and post workout shakes.

Creatine can be mixed with water shakes and non acidic fruit juices such as grape juice.

Mass Adding Chest Routine

Try this easy routine to blast size into your pecs and fill out your shirt that little bit more. If you continue to use this routine you can change the barbell presses to dumbbell exercises and vice versa. This will help you to grow as all the sets are in the 6-12 rep hypertrophy zone.

Summer Fat Loss Diet

Now it's summer time! We all want to get out on to the beaches and get a tan but we don't want to go out and show off a flabby physique. Try this Summer fat loss nutrition guide to peel off some pounds and stack on some confidence and give your body the look it deserves. Remember when losing Fat limit the amount of carbs you eat, DONT eat nothing! We want you to be showing off muscle not bones.

Get a Defined Back

Next time your at the gym try this killer back routine to really tone the muscles all over your back. This routine should hit your back from all angles but is still a simple back routine to do. Give this routine a go and i'll assure you you'll see results in no time at all.

Plyometrics - Simple Power Program

Try this plyometric power program for your lower body to increase your performance in sports such as football or basketball.

A Super Diet to Pack on Mass

Breakfast 1 - Immediately When I Wake up
Food	Cal.	Protein	Carbs	Fat
1 scoop whey protein	85	20	1	0
Banana	100	1	27	0
Total	185	21	28	0
Breakfast 2 - Normal Time
Food	Cal.	Protein	Carbs	Fat
2 Whole eggs	168	12	1	10
3 Egg Whites	51	12	0	0
1 Cup of Poridge	145	6	25	3
Total	364	30	26	13
Morning Snack - After Period 1
Food	Cal.	Protein	Carbs	Fat
1.5 Scoops Casein Protein	180	35	6	2
1 cup Oatmeal	143	3.5	24	4
Total	323	38.5	30	6
Lunch - After Period 3
Food	Cal.	Protein	Carbs	Fat
Roast Beef Sandwiches*	614	54	54	20
Apple	110	0	30	0
Total	724	54	84	20
OR
1 Can Tuna	220	41	0	5
4 slices Whole Wheat Bread	280	12	52	4
1 cup Green Beans	36	2	8	0
Total	536	55	60	9
Afternoon Snack - Lunch time
Food	Cal.	Protein	Carbs	Fat
1.5 Scoops Casein Protein	180	35	6	2
1 cup Oatmeal	143	3.5	24	4
Total	323	38.5	30	6
Pre-workout - After School
Shake;	Cal.	Protein	Carbs	Fat
1 Scoop Whey Protein	85	20	1	0
3g Creatine
10g BCAAs
5g Glutamine
Apple	110	0	30	0
Total	195	20	31	0
Mid-workout
Shake;
1 Scoops Whey Protein
3g Creatine
10g BCAAs
5g Glutamine
Post Workout
Shake;	Cal.	Protein	Carbs	Fat
1 Scoops Whey Protein	85	20	1	0
1 scoop Casein Protein	120	25	4	2
3g Creatine
10g BCAAs
5g Glutamine
Gatorade	270	0	66	0
Dinner
Food	Cal.	Protein	Carbs	Fat
Sirloin Steak	288	48	0	8
2 cup Brown Rice	436	10	92	4
2 cups Veg	44	3	8	0
Total	768	61	100	12
OR
Chicken Breast	247	53	0	3
2 cup Spaghetti	442	16	86	2
2 cups Veg	44	3	8	0
Total	733	72	94	5
OR
Chicken Breast	247	53	0	3
2 Potatoes	200	8	26	0
15 asparagus Spears	45	4	9	0
2 cups Veg	44	3	8	0
Total	536	68	43	3
Bedtime Snack
Food	Cal.	Protein	Carbs	Fat
1 scoop Casein Protein/GABA	120	25	4	2
Total	120	25	4	2