Nutrition Guidlines

One of the most important, and often forgotten, aspects of strength training is nutrition.  Without proper nutrition, you will not see the muscle gains that you want. 

Water: Try to drink as much water as possible so that you don't get dehydrated.

Protein: Try to intake one gram of protein for every pound of body weight each day.  An easy way to get protein fast is to drink protein shakes.  If you don't like the taste of protein shakes, then put in some ingredients that you like to make it taste better.  Some examples are bananas and peanut butter.  Consuming over forty grams of protein in a two hour period can be bad for the kidneys.

Here is a basic daily nutrition plan:

Breakfast: Fruit, some source of protein, milk, granola or another carbohydrate, and a multivitamin.
Post Breakfast: Protein shake (or other source of protein) and a carbohydrate snack.
Lunch: Fruit, some source of protein, and rice or other source of carbohydrate.
Post-Lunch: Protein shake and carbohydrate snack.
Dinner: Fruit, vegetable, source of protein, milk, some source of carbohydrates (pasta, rice, grains, bread).
Post-Dinner/Bedtime Snack: Try yogurt or milk, with a banana.

*On workout days consume protein shakes before and after your workout.

Introduction

This will be a strength course designed to get your muscles more toned and stronger, and also will teach you the many facets of becoming strong including nutrition, flexibility, and agility.

This strength training program will include fully defined strength exercises (with sets and repetitions), nutrition suggestions, and cardio workouts every day.

The days will alternate with one day being upper body/core exercises and the next day will be lower body exercises and agility workouts.

I recommend that you have access to a weightroom or dumbbells for many of the exercises in this program.

This program will be intense, but with a great work ethic and dedication, you will see results in a short amount of time.

IF YOU EVER FEEL SORE OR ARE IN PAIN, TAKE AN EXTRA DAY OFF TO LET YOUR MUSCLES REPAIR.  SEEK A PHYSICIAN FOR MEDICAL HELP.

Tomorrow we will focus on the nutrition and supplement aspect of strength training.