Nutrition & Fitness: Basic Guide To Body Building (Part 2)

Bodybuilding.com Chief Editor Kris Gethin after his 12 Week Transformation

To get a body like Kris you really need to start to up your game.

After a month of your current work out you will need to start changing your routine. Your muscles will adapt to your workouts and weight so you need to trick them.

You will do this by starting a 2 Day Split lasting 3-4 weeks

This will be:

Monday Torso

Tuesday Limb

Wednesday REST

Thursday Limb

Friday Torso

Sat/Sun REST

We up the intesity of your training and with this we can train our muscle groups twice over rather than once.

Monday

Bench Press

Incline Chest Flys

Lat Pulldowns

Back Rows

Hyper Extensions

Shoulder Press

Lateral Shoulder Raises

Dumbbell Shrugs

Abdominal Crunches

Tuesday

Barbell Bicep Curls

Seated Dumbbell Curls

Tricep Pushdowns

Tricep Dips

Squats

Dumbbell Lunges

Hamstring Curls

Standing Calf Rasies

We also want to be doing 20 mins of Cardio after each session and on our Rest days to start tapping into our fat stores making us lean.

Its probably about time you start looking at supplements.

Here is a quick run down of the Top 5

Multivitamins are a must! We just don't get enough from fruit and vegetables. We need to keep our immune system strong, multivits will do this for you!

Protein Powders are important for muscle growth. When you have finished your workout you have a 30 Min's window in which to get this into your system. By drinking a shake the body does not need to go through a heavy digestion period as it would with solid food, this then helps the nutrients to get into your blood and into those ripped muscle fibers.

Creatine and Glutamine if you want to get more power in your muscles hit 5g of Creatine and Glutamine before and after your training, these are amongst the 20 amino acids that your body has. Boost them and reap the awards by growing and maintaining your strong muscles

Omega 3 Fats are going to keep your joints supple and boost your brain power, that’s brain not Brian! It's going to do wonders for your heart to. You can find these healthy fats in oily fish such as Salmon and Mackerel but also in capsule form

BCAA (Branch Chain Amino Acids) to give a little back ground, amino acids are the building blocks of protein and muscle growth. When you eat protein you body converts the protein into its basic amino acids so you can absorb and use them. The amino acids you get from protein sources are called Essential Amino Acids (EAA). The reason they are called essential amino acids is because our bodies do not produce them naturally and they must be obtained for outside sources, i.e. complete proteins. There are nine essential amino acids and they are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan, and valine. On the other hand BCAA only have three amino acids; leucine, isoleucine, and valine. BCAA's are simpler amino acids that are used to form muscle tissue. BCAA's make up 35% of our muscles and have to be present in the body for muscle growth.