Beginners Workout Routine

This is the same workout routine me and my little brother are doing now. Only difference is lower sets for beginners once you have a few months training you can increase it. We are weight training each body part twice a week and not going to failure this way we recover faster its been working very good.

Mondays and Thursdays 

Chest and Back

For the workout video click below
http://www.youtube.com/watch?v=eeLd0fBlzdE

5 Warmup sets Decline Bench Press

2 sets Decline Bench Press 5-8 reps
2 sets Flat Dumbbell Press 5-8 reps
2 sets Incline Machine Press 5-8 reps
2 sets Cable flies 8-12 reps
2 sets Dips 8-12 reps

Back
5 warmup sets Deadlifts
2 sets Heavy deadlift 1-3 reps
2 sets Wide Pullups Til Failure
2 sets Lat Pulldowns 5-8 reps
2 sets Seated Rows 5-8 reps
2 sets T Bar Rows 5-8 reps
2 sets Bent Over Rows -5-8 reps
2 sets Shrugs 6-12 reps

Abs
2 sets Decline crunches
5 sets hanging leg raises front and side

--------------------------------------------------------------------------------------------------

Tuesdays and Fridays 

For the workout video click below 

http://www.youtube.com/watch?v=u8Heae3rnXU 

Shoulders Triceps and Biceps

Shoulder Seated Dumbbell Press
5 warmup sets 3 sets 5-8 reps dropset

Seated Military Barbell Press
2 sets 5-8 reps dropset

Side,Rear,Front Superset Dumbbell Raise
2 sets 8-10 reps

Shoulder Cable Flys
2 sets 8-12 reps

Rear Cable flys
1 set 8-12 reps

Triceps Dips
2sets 8-12 reps

Close Grip Bench Press
2 sets 5-8 reps

Skullcrushers
2 sets 5-8 reps superset with close grip bench

One Overhead Dumbbell Extension
2 sets 5-8 reps

One Arm Dumbbell Extension
2 sets 5-8 reps

Rope Tricep Pushdowns
2 sets 5-10 reps

Bicep Close Grip Ez-Bar Curls
2 sets 21 reps

Wide Barbell Curls
2 sets 21 reps

Seated Machine Preacher Curls
2 sets 21 reps

One arm Concetrated Curls
2 sets 5-10 reps

Dumbbell Curls Standing
2 sets 8-12 reps each arm

Overhand Bicep Curls
2 sets 21 reps

Bicep Rope Curls
2 sets 21 reps

------------------------------------------------------------------------------------------------

Wednesdays and Saturdays 

For the workout video click below
 http://www.youtube.com/watch?v=uwUsu2w4lwo

Legs and Calves

Squats warmup 5 sets 12reps,10,reps,8reps,5,reps,3reps
Squats 3 sets 3-7 reps
Leg press 2 sets 5-8 reps
Stiff Legged Deadlifts 2 sets 5-8 reps
Barbell Lunges 2 sets 8-16 reps
Leg extension 4 sets 8-12 reps
Lying leg curls 2 sets 6-10 reps

Seated Calf Raises 4 sets 8-12 reps
Standing Calf Raises 3 sets 8-12

Cutting Meals vs Dirty Bulking

This is what i usually eat currently while cutting

Meal 1: Protein Shake 2 scoops 48g protein, 2g fat, 4g carbs 220 calories
Meal 2: Rice and Beans estimate 700-900 calories 20-25g protein, 3g fat , 150g carbs
Meal 3: Banana 110 calories 30g of carbs estimate with Meal 2
Meal 4: Protein Shake 2 scoops 48g protein, 2g fat, 4g carbs 220 calories
Meal 5: 2 tilipia fish w/ketchup 240 calories 40g protein, 2g fat  10 carbs
Meal 6: 2 tilipia fish w/ketchup 240 calories 40g protein, 2g fat  10 carbs
Meal 7: 2 tsb of peanut butter total throughout the day 16g fat, 7g protein, 4g carbs

Approx 2000 calories 210g protein 200g of carbs 30g of fats i need to increase my fats
This calculation is not exact just a estimate

When i start my dirty bulk most likely around Septemeber or October after my competition i will slowly increase to this amount not all at once. I know it seems excessive but for those of you who saw how strong i got when i did that small bulk this what i was eating

Meal 1: Protein Shake 2 scoops, Banana, 2tsb Peanut Butter, 1 cup of oatmeal, with Milk
 68g protein, 25g fat, 150g carbs 1,070 calories
Meal 2: Rice and Beans estimate 700-900 calories 20-25g protein, 3g fat , 150g carbs
Meal 3: Protein Shake 2 scoops, Banana, 2tsb Peanut Butter, 1 cup of oatmeal, with Milk
 68g protein, 25g fat, 150g carbs 1,070 calories 
Meal 4 2 tilipia fish w/ketchup 240 calories 40g protein, 2g fat  10 carbs
Meal 5: 2 tilipia fish w/ketchup 240 calories 40g protein, 2g fat  10 carbs
Meal 6: Protein Shake 2 scoops, Banana, 2tsb Peanut Butter, 1 cup of oatmeal, with Milk
 68g protein, 25g fat, 150g carbs 1,070 calories

Approx 4700 calories 300g protein 600g of carbs 100g of fats
This calculation is not exact just a estimate 

How to lose weight fast with cardio

For those of you looking to lose weight fast and feel like doing more cardio will help here are a few tips that can help you maintain or even build muscle (beginners tend to build muscle) while losing weight / body fat. Here is a picture of myself when i did high amounts of cardio and with poor nutrition and a few months after eating proper nutrition keep in mind i was weight training as well.











Cardio gets frowned upon a lot because many people who do high amounts of cardio seem to always get skinny and they never look at all muscular. This usually happens when your body does not have enough calories your body overtime will start breaking down muscle tissue to compensate for the lack of calories. So the first tip i can give you is if your gonna do hours of cardio make sure your eating enough calories to lose at most 2 pounds a week thats already 8 pounds a month and 48 lbs in 6 months

Most of us don't even know where to start as far as how many calories you should eat. Is all going to come with pratice trial and error it will not happen overnight. A good way to determine how many calories you need to burn fat is look at how many calories you are eating now. Take a day or 2 to count how many calories your currently eating for example if your eating 2,500 calories a day and you are not gaining weight or losing weight this means that's your calorie maintenance intake. If you add 1 hour of cardio and lets say you burn 500 calories your body is already on its way to losing weight.

I know what your thinking this is going to be a peace of cake the thing is most of us like to eat foods that we do not know the exact amount of calories it has. This is why i recommend sticking to foods that are easier to count like lean meats, veggies, rice, protein shakes, cottage cheese, any food that you know the exact amount of calories is best. If you count your calories and assume you ate 2,500 calories but you did not count the sauces or cheese you could end up eating more than you thought and maintain your weight instead.

Another thing you want to do when doing a lot of cardio is keep your protein high this is what helps build or maintain your muscle. If your protein intake is too low and your training your body very hard and breaking down muscle tissue without enough protein overtime it could take weeks you could start losing muscle.

Here is a video on macro nutrients for a better explanation http://www.youtube.com/watch?v=pyt7GP5fZQs

Go lean cereal

Just tried that Go Lean cereal taste good and has 9g of protein per serving plus milk 17 g or more it also has fiber which helps you stay full longer I would definitely recommend it

7 day fat loss diet

Try this diet for 7 days and i guarantee results drink tons of water anywhere between 1/2 gallon to 1 gallon of fresh water. Some of you might not be able to follow this diet it gets difficult at times but try your best. You can find all my weight training routines on my youtube channel  http://www.youtube.com/user/axdelosangeles. Here is what you need.

Try eating 1600-2000 calories a day. If your not active keep your calories low, If you weight over 200lbs eat 2,000 calories per day if you need to eat a bit more. Macros will be 60% protein 25% fats 15% carbs somewhere around there does not have to be perfect.

Protein: eat around 20-35g of protein per meal and 130g-200g of protein per day 1g per pound of body weight if you weight over 200lbs 200g of protein is good enough.

Protein Powder Whey Protein 
Fish: Tilipia, Salmon, Flounder or Tuna are great choices
Chicken Breast
6 Egg Whites with 1 or 2 Yolks

Good Fats: eat around 5-12g of good fats with every meal your body will not lose stored belly fat unless it has healthy good fats.

Almonds, Mixed Nuts, Cashews, Walnuts or Peanut Butter
Olive Oil
Salmon
Cottage Cheese
Egg Yolks
Fish Oil and Flaxseed Oil

Carbs: try eating only vegetables for carbs this will be the hardest part of your diet trying to stay away from carbs. If you must cheat make sure is in the morning before a workout or after. If your not active carbs will just sit in your stomach and eventually turn into fat.

Vegetables, broccoli, asparagus, lettuce etc.

Multi Vitamin any will do.