Author: Mike Ramirez

Sample menu for the day for the beginner bodybuilder should be as follows. The first meal (7:00)1 cup of oatmeal in the water1 cup egg cocktail The second meal (9:00)Instead of eating it is more useful to take Prolab which is a complex for muscle mass mixed with water or a protein powder (about 40 g of protein) mixed with 40 grams of carbohydrates with mashed rice, cereal or oatmeal , plus one spoon of flaxseed oil. Lunch (12:00)1 cup of brown rice or medium-sized baked potato or a bowl of oatmeal2 cups green beans, broccoli or any other desired…

This is the number-one exercise for increasing the mass of the upper body, especially the pectoral muscles. Lie down on the exercise bench with your feet approximately 18 inches apart for support. Using a fairly wide grip (as in photo) lower the barbell until it touches your chest about nipple level and then ram it back up overhead. Lock your elbows at the top. Inhale deeply on the way down, exhale going up. Use the add weight system (add a small amount of weight at the beginning of each set) for five sets (8, 8, 6, 6, 6 reps respectively).