14/12/2010 Bicep & Forearm

14/12/2010 Tuesday

8min cardio

Alternate incline dumbbell curl 4reps – 15times, 10times – 5kg each, 7.5each

Cable hammer curl – rope attachment 4reps – 15times, 5times – 18kg, 22kg

Close grip EZ – bar curl 4reps – 15times, 10times – 0kg, 5kg

Concentration curls 4reps – 15times, 10times – 5kg each, 7.5kg each

Alternate incline hammer curl 4reps – 15times, 10times – 5kg each, 7.5kg each

Crunches 4reps – 10times

Ultimate Cutting Diet

If you want to do the reading you can go to this site:

The Ultimate Cutting Diet – Devised By Pro Natural Bodybuilder Layne Norton

Ectomorphs – diet time period 11-15 weeks, 1-1.5lbs per week

Endomorphs – diet time period 16-22 weeks, 1-1.5lbs per week

my diet calculation:

my weight – 154lbs, body fat – 15.3%

To drop 10% of my body fat which equal to 15.4lbs (10 weeks, subject to loose 1.5lbs per week)

diet 80% by calorie restriction, 20% by cardio (per week)

In a week, to lose 1.2lbs (0.54kg) in diet, 0.3lbs (0.14kg) from cardio

  • 3.5kcals = 1lbs (454g)

therefore to lose 1.2lbs  (544g)= 4.2kcals per week

Caloric baseline per day:

  • Mesomorphs – bodyweight x 15.
  • Ectomorphs – bodyweight x 16-17.
  • Endomorphs – bodyweight x 13-14.

total calorie – 154 x 16.5 = 2541 kcals per day

Protein intake per day:

  • Mesomorphs – 1.2g/lb – 1.3g/lb.
  • Ectomorphs – 1.4g/lb – 1.6g/lb.
  • Endomorphs – 1.4g/lb – 1.5g/lb.*

1.5 x 154 = 231g (1000 kcals) protein per day

Fat intake per day:

  • Mesomorphs – 17% – 23% of total calories.
  • Ectomophs – 24%-28% of total calories.
  • Endomorphs – 23%-28% of total calories.

610 – 711 kcal (79 – 92g) per day

86g = 664 kcals per day

 

Total carbohydrate intake = caloric base line – (protein intake per day + fat intake per day)

= 2541 – (1000 + 664)

= 877  kcals (114g) per day

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