Workout Routine

Lunes: pecho y biceps: le das 12 repeticiones luego 10 luego 8 y la ultima de 6 repeticiones siempre tratando de subir peso.

Martes: Cuadriceps y pantorrilla; al cuadriceps le das repeticiones de 12 luego 10 luego 8 Y la ultima de 6 subiendo peso y a  la pantorrilla 6 series bien pesadas con repeticiones al fallo (hasta que duela) cambiando la posición de los pies como se ve en el video si no tienes esa maquina has el otro ejercicio que es sencillo.

Miercoles:hombro trapecio y antebrazo al hombro le das 12. 10 8 y 6. trapecio y antrebrazo al fallo (sin contar hasta que duela) siempre subiendo peso a medida que puedas.

Jueves: Espalda y triceps les das repeticiones de 12 luego 10 luego 8y la ultima de 6 subiendo peso. Trata de entrenar pesado

Viernes :gluteo-femoral y Gemelos (pantorrillas) le das 12 10 8 y 6 repeticiones siempre subiendo peso y para pantorrillas no cuentas las repeticiones le das al fallo (hasta que duela)

Ejercicios de abdominales

Diet

Diet to gain muscle mass and obtain extreme definition (flat abdominals)

Breakfast - three options (choose one):

1. Pancake made of 6 egg whites and oatmeal. Eat it with turkey and one half of a boiled plantain

2. One or two sandwiches (wheat bread) with turkey, beef, or chicken. Eat it with a green apple.

3. Arepa made of 4 egg whites with either 2 yolks, tuna, beef, chicken, or turkey.

Mid-morning snack - two options:

1. Protein shake

2. Choose only one fruit: papaya, pineapple, watermelon, melon, berries, banana, etc.

Lunch

• Carbohydrates: Spinach pasta (twice a week), brown rice, sweet potato, quinoa, yuca, or potato (little).

• Proteins: Beef, chicken, fish, or turkey

• Salad/veggies: cucumber, lettuce, broccoli, cauliflower. Have it with olive oil and/or lemon.

• Grains or vegetable soup with pumpkin

Mid-afternoon snack - two options:

1. Protein shake

2. Tuna or chicken with either brown rice, quinoa, cassava, or almonds.

Dinner

Beef or tuna

Late night

Tuna or grilled chicken only

Suggestions

• Do not skip breakfast, lunch, or dinner.

• Do not drink liquids while you are eating.

• Drink 8 to 12 cups of water a day at room temperature.

• Do not eat junk food (sweets, cakes, fries, juices).

• Eat dry fruits (almonds, nuts, etc)

• Do not consume lactose products (milk, cheese, etc)

• Eat right after working out

• Do cardiovascular activities (cycling, aerobics, jogging, etc)

• Sleep 8 hours everyday

Suplements

1. REDUCMOLD:  https://www.amazon.com/dp/B07WCCT4NG?ref_=cm_sw_r_apin_dp_8PADSK2MWNS4DGJGXR0S En la mañana

2. COLLAXANTHIN Collagen with ANTIOXIDANTS, Capsule: https://www.amazon.com/dp/B089DYYZ4F?ref_=cm_sw_r_apin_dp_04XGA8Q55QB1RE99XDDF En la mañana

3. Cuttler PRO: https://www.amazon.com/dp/B08NCR7VP9?ref_=cm_sw_r_apin_dp_R28Z1BKMZ8CVRPYDCEVZ A media mañana

4. Totally Test: https://www.amazon.com/dp/B08NC2Y8D2?ref_=cm_sw_r_apin_dp_11T8TPQQG16J3NB02T29 En el almuerzo

5. FIT SCHOOL Winner PRO: https://www.amazon.com/dp/B08LM9G7TM?ref_=cm_sw_r_apin_dp_M67T8MRA3PMTG5WR4EW7 30 mins antes de entrenar