Tung's 4 Week Plan Options

[Tung]

I'm here to help you starters out there tone out your muscles (biceps, triceps, and what have you) This is nothing extreme like what Reidar does, but it actually works. How credible is this? Well here's a pic of me after four weeks of doing this.



Okay here's the basics.

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I usually start off with the regular weights of going outwards and towards your chest. I recommend starting off at 20lbs and build your way up by weeks. I'm at 50lbs right now currently. I lift these 100 times. 10 x 10 times intervals to give my muscles a rest in between.

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I move on to these. Where you pull the weights up and down. These really help work out your upper muscles. 60lbs is what I do. I do 50 of these a day.

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I then finish with the bench press. 85 lbs is what I do. Sorry for the missing label lol. I'll do 30 of these because these are really intense!

I'll usually go ahead and hit the treadmill and run 2 miles on it to keep myself in shape.

I also go swimming ALOT. LIKE ALOT of swimming. And it's really help I think tone myself out.

My main daily diet of food contains are :

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Burritos. Really high in protein, and it's very cheap. 40 cents at your local Safeway only! That's a steal! And they are really good too.

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Remember to always drink your milk. I drink two glass a day. Morning and night.

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If you're a college student like me, these kind of stuff are your lunch lol. Their high in protein also. Also mad cheap.

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Always gotta have two eggs a day. Good in protein to help strenght training.

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I eat rice almost everyday with beef, steak, or chicken. I love it.

Oh and remember to eat fruits, and vegetables every day too!

Hope this help you guys out. It's not much, but it actually works.

[Reidar]

Tung, you may be content with the way you're going about things (and that's completely your business), but the fact of the matter is that these delineations simply aren't optimal for most people.

1.) Beginners and intermediates should not be doing a high amount of reps. That entails sarcoplasmic hypertrophy, which is when your muscles swell with sarcoplasm, a non-contractile cell fluid. This is not conducive to anyone who isn't a bodybuilder.

Trainees should lift for strength in order to build a solid, athletic base, first and foremost. Strength coach Mark Rippetoe has an excellent template for beginners called Starting Strength.

2.) Machines are worthless for anyone who, again, isn't a bodybuilder. Not only are they not conducive to strength, but the fixed path alters joint torques and increases the risk of injury.

3.) Solid food should be avoided post-workout because of the absorption rate. This is an extremely sensitive time period. I won't get into biochemical supercompensation and all of that, but basically, liquid sustenance is what's optimal here.

4.) Cardio and weight training should be separated in order to avoid muscle catabolism, or breakdown. Cardiovascular activities deplete liver glycogen, not muscle glycogen, which calls for contradictory post-workout nutrition.

Beginners are extremely susceptible to reaction of a stimulus, so yeah, it's not like you won't see any results at all through your outline. That's really not saying much at all, though. Practically any form of contractive stimulation will garner some level of progress. The point is to not take this opportunity for granted and get the best results possible early on.

It's better to gain some weight and fat and then work out.

No. Just no.

If you're not growing, you're not eating enough. Calorie excess = weight gain.

I started at 125 lbs.