Machine shoulder (military) press 4reps – 15times – 4kg each
Seated bent-over rear delt raise 4reps – 15times – 4kg each
Upright bar bell row 4reps – 15times – 4kg each
Wide-grip lat pull down 4reps – 15times – 27kg
Wide-grip pull down behind the neck 4reps – 15times – 27kg
Elevated cable row 4reps – 15times – 27kg
Crunches 4reps – 10times
Lately i feel like eating especially this few days. Arrgghh!! Stop! I want to get lean mass!!
How to get lean mass?
base on Greg Plitt’s interview, I have done my one.
70kg=154 lbs (pounds)
-Static calories needed per day 154 x 11 = 1694 calories
-Active calories will be depend on our body metabolism. There are 3 grades: slow, moderate, and fast. Slow would be 30, moderate 40, and fast is 50.
I think I belong to moderate, therefore it would be 45.
-Metabolic grade needed per day would be 154 x 11 x 0.45 = 762.3 calories
-Metabolic grade to maintain the body base on activity level will be 1694 + 762.3 = 2456.3 calories
-Getting nutritious stuff another 500 calories, would be total 2956.3 calories
-To loose weight , I got to drop 500 calories to 2456.3 calories
-The amount of water needed per day would be 154/2 = 77ounces (2277ml)
* 4 important factors: exercise, diet, water, rest
Here is the video: Greg Plitt Part 1 of 5
So, happy mixing. LOLx.