This guide is for individuals wanting to increase muscle mass in the shoulders, back and arms with one day of a leg workout per week. However, the emphasis is mainly on the upper torso. Please consult with a medical professional before starting any diet or exercise program.
Each week you should be aiming to increase your weights by 5 pounds. If you can’t that is fine but remember to push yourself as much as you can.
Each workout plan should be performed for around 2 months before moving to the next plan.
Month 5-6 – Also add in 30 minutes of low limit, steady state cardio a week.
Diet
Diet wise you need to work out your macros and follow the principles outlined in Macros, losing weight and gaining muscle
A sample of a diet plan for one day is :
Breakfast: Oatmeal with Egg
Lunch: Shepard’s Pie
Dinner: Steak Tacos
You need to be drinking at least 2 liters / 8 cups of water per day. Also try to be sipping on some of these supplements during your weight workouts.
As you lose weight you will need to alter your calorie intake to remain in a slight deficit if you are trying to lose weight. If you are not losing weight or start to plateau try incorporating some carb cycling.
If you are trying to gain weight you will need to do the reverse and make sure you are eating slightly more calories each day than your macro limit. With this increase of calorie intake make sure that it’s protein that’s making up your extra calories.
