TOM HICKMAN
YOUR COMPLETE GUIDE TO A NUTRITION & WORKOUT REGIME
Phase1
Phase1 !
1
INTRODUCTION
2
GOALS & AIMS
3
NUTRITION
4
WORKOUT
INTRODUCING TOM HICKMAN
Age: 24 Height: 5ft 11� Weight: 72kg Body type: ectomorph Likes: Dairy & Chocolate Dislikes: Sprouts & cauliflower Hobbies/ physical activities: N/A Current exercise routine: Regularly exercises Days you can attend the gym: Everyday Medical allergies: Melon, hay fever & eczema Vegetarian: No Specific dietary needs stated: No
Goals & Targets Muscle mass: Increase Fat: Mantain Strength: Increase Start Date phase 1: 5/11/15 Phase 2 scheduled: 5/01/16
GOALS
Phase2
TOM HICKMAN
GOALS
The goals set by Tom are to increase muscle mass whilst losing body fat already held. We at gymboard速 think this is an achievable goal and have developed a plan that will help you achieve these goals. NUTRITION
As you would like to increase muscle mass whilst maintaining very little body fat we have designed the plan around a ketogenic and Paleolithic diet. This is a high protein diet centering on meats and other nutrient dense foods. With this combination you will have high protein and will substitute carbohydrates for fats. Complex carbohydrates will mostly be eliminated from your existing diet. This will ensure fast and drastic results over a very short period and only lean muscle mass will be added. WORKOUT
Coupled with the nutrition programme, the workout regime for Phase 2 will also be one of drastic change. It will be high intensity workouts and short burst interval training. TARGET
Your target set for PHASE 1 is to gain 1.2kg of muscle mass taking your overall body weight to 70kg. This is less than half a stone in 8 weeks, which is achievable.
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Pnutrition hase1
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MACROPROTEINS NUTRIENTSFATS OVERVIEWCARBS
FOOD MATRIX Turkey
PROTEINS
(per 100g = 30g)
Chicken
CARBOHYDRATES Fruit
(per 100g = 30g)
Fish, tuna, salmon,
(per 100g
= 26g)
Fruit juices
Cheese (mozzarella)
(per 100g
= 32g)
Pork
(per 100g = 30g)
Beef and Veal Tofu
(per 100g = 36g)
(per 100g = 7g)
(100g = 17g) Other beans high in protein per cup cooked: Kidney Beans (17g), White Beans (17g), Lima Beans (15g), Fava
Beans
(14g), Black Beans (15g)
Eggs 1 large egg
=
50g of which
6g protein
Yoghurt
(per 100g = 6g)
(per100g = 6g)
Nuts & Seeds Seeds
(per 100g = 33g)
(per 100g = 33g)
Rice Quinoa Cream Yoghurt
Beans per
Milk
Vegetables
Oatmeal Potato & Sweet potato
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FOOD MATRIX
FATS
SNACKS
Avocados
Fruit (not dried)
Nuts (almonds, peanuts,
Olives
macadamia nuts, hazelnuts, pecans, cashews) Nut butter Cheese Olive oil Eggs Cream Yoghurt Tofu Olives Mayonnaise
Seeds & Nuts Rice cakes Yoghurt Oatmeal & Bran bars
NUTRTION ROUTINE
MEAL PLANS 8am10am First meal of the day
12pm2pm Second meal of the day
3pm5pm Third meal of the day
6pm8pm Fourth meal of the day
SUPPLEMENTS 8am10am Whey Protein shake
8am10am Cod liver oil capsule
12pm2pm Whey Protein shake
12pm2pm Vitamin B compound
Afternoon Rice cakes
Evening Banana
SNACKS Morning Banana
Mid Afternoon Nuts & seeds
TOM HICKMAN
1. CHANGES Your nutrition plan is designed and based around macronutrient intake. This simply means portion and servings will be based on protein, fat and carbohydrate intake. So there is no calorie counting! We will simply change the food that you are currently eating to far more beneficial foods of greater nutritional value. 2. ADDITIONS For your daily meals refer to the macronutrient chart or “food matrix”. There are no set meals so you have complete freedom of choice in creating your meals. We have simply put into a chart what you need to create a meal and when you should eat. Choose any one of the foods from each category to create a meal. It’s that simple! 3. EATING TO FUEL YOUR BODY For an ectomorph body type the macronutrient split would typically be on a daily basis, carbohydrates 55% proteins 30% and fats 15%.
UNDERSTANDING FATS !
POLYUNSATURATED
MONOUNSATURATED
Olive oil Canola oil Sunflower oil Peanut oil Sesame oil Avocados Olives Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
Soybean oil Corn oil Safflower oil Walnuts Sunflower, sesame, and pumpkin seeds Flaxseed Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) Soymilk Tofu
TRANS FAT
SATURATED
Commercially baked pastries, cookies, doughnuts, muffins, cakes, pizza dough Packaged snack foods Stick margarine Vegetable shortening Fried foods Candy bars
High fat cuts of meat (beef, lamb, pork) Chicken with the skin Whole fat dairy products (milk and cream) Butter Cheese Ice cream Palm oil Coconut oil
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Pworkout hase1
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Phase1
MONDAY
CHEST
BENCH PRESS
TUESDAY
REST DAY
WEDNESDAY
LEGS
SQUAT
Sets 3
Sets 3
Repetitions 18
Repetitions 20
CHEST DIPS
LUNGE
Sets 3
Sets 3
Repetitions 18
Repetitions 20
PUSH UPS
LEG PRESS
Sets 3
Sets 3
Repetitions 18
Repetitions 15
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Phase1
THURSDAY
FRIDAY
SATURDAY
REST DAY
DEADLIFT
REST DAY
BACK
SUNDAY
ARMS
SHOULDER
Sets 3
PRESS
Repetitions 12
Sets 3 Repetitions 18
BARBELL ROW Sets 3
BICEP CURL
Repetitions 18
Sets 3 Repetitions 18
PULL-UPS Sets 3 Repetitions 12
DIPS Sets 3 Repetitions 18
MUSCLE ANATOMY
MUSCLE ANATOMY !
THE BENCH PRESS PERCOTRALIS MAJOR CLAVICULAR
ANTERIOR DELTOID TRICEPS BRACHII
MUSCLES WORKED
TYPE OF MOVEMENT.
• Compound movement Primary muscle group: Chest Secondary muscle groups: Shoulders, Triceps
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HOW TO EXECUTE.
• Set a good base with your feet firmly to ground and not in the air, lying flat on the bench. • Grip the bar slightly wider than shoulder width. If you grip the bar to wide it compromises the shoulders and causes strain on the deltoids. • Elbows should be tucked in and not away from the body. They should be roughly 45º angles from the body. • Bring the bar down with full control slowly towards the bottom of your chest. The bar should be slightly lower than your nipple or in line. If you lower the bar higher you risk strain and injury of the shoulders.
TIPS
• Don’t Start Heavy. Just so that you get a good feel for your form before going really heavy, start off by lifting the bar off of the rack with a very light weight. • Breathe in as you lower the bar down, allowing it to gently touch your chest • Don’t bounce the bar off you your chest and then breathe out as you push the bar up. Slow and controlled on the way down and then power through on the way up. • Don’t lock out your arms on the way up. (This releases all the tension) • If you start to raise your back off the bench then the weight is probably to heavy. Always make sure your back and head is flat on the bench.
THE CHEST DIP
TRICEPS ANTERIOR DELTOID PACTORALS
MUSCLES WORKED
TYPE OF MOVEMENT
• Isolation movement Primary muscle group: Triceps Secondary muscle groups: Anterior deltoid, Chest
HOW TO EXECUTE • Suspend your body between two dip bars with your elbows slightly bent. • Lower yourself down until your elbows are both at 90 degree angles. • Slowly press back up until you reach the top. • The dip exercises place your shoulder joints in a precarious, unsupported position. This position increases the risk of shoulder injury. To reduce your risk, limit the range of motion; do not lower your torso past a 90 degree bend in the elbows. If you have shoulder problems, choose an alternative exercise.
TIPS • Tilt your body forward to 30 degree angle to target more of your chest muscles. • Feet together at all times. Do not cross your legs or jerk them up. • Repetitions should always be controlled on the way up and down. (Do not let yourself drop) • Do not lockout your arms once you have reached the top. Bad for joints and the movement and releases tension. !
THE PUSH UP
TRICEPS ANTERIOR DELTOID PECTORALS
MUSCLES WORKED
TYPE OF MOVEMENT.
• Isolation movement Primary muscle group: Chest Secondary muscle groups: Triceps, anterior deltoids
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HOW TO EXECUTE.
• Place hands slightly wider than shoulder width apart. • As a guide your hands should be a little lower than the bottom of your chest or just below nipples. • Whole of your body should be in a line. Always make sure your lumbar region and your glut’s are not raised. • When lowering your body your arms should only go down to a 90 degree angle. Any more and this causes strain on your anterior deltoids and leads to injury.
TIPS
• Hands should always be flat and palms facing to the floor. • Feet together at all times. • Repetitions should always be controlled on the way up and down. (Do not let yourself drop) • Do not lockout your arms once you have reached the top. Bad for joints and the movement and releases tension. • There are many variations of this technique however a lot of the variations are not safe and do not tend to work the area intended.
THE BARBELL SQUAT
QUADRICEPS HAMSTRINGS GLUTEUS ADDUCTERS
SOLEUS OBLIQUES ABDOMINALS
MUSCLES WORKED
TYPE OF MOVEMENT.
• Compound movement Primary muscle group: Legs, Gluteus Secondary muscle groups: Abdominals, Calves
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HOW TO EXECUTE.
• Stand with your feet slightly wider than your hips. Your toes should be pointed slightly outward – about 5 to 20 degrees outward. • Look straight ahead and pick a spot on the wall in front of you. You’ll want to look at this spot the entire time you squat, not looking down at the floor or up at the ceiling. • As you squat down, focus on keeping your knees in line with your feet. Many new lifters need to focus on pushing their knees out so they track with their feet. So, watch you knees! When they start to come inside the toes, push them out (but not wider than your feet). Think about it like this: if you were to attach a laser to the end of each of your knees, the laser would track between your second and fourth toes. Make sure your knees are out! • Bring the bar down with full control slowly towards the bottom of your chest. The bar should be slightly lower than your nipple or in line. If you lower the bar higher you risk strain and injury of the shoulders.
TIPS
• Breathe in as you lower the bar down and exhale on the way up. • Only lower yourself until your legs are at a 90 degree angle (parallel) do not go to low to the floor as this can cause strain on the joints. • Drive your knees out the same way you did on the way down, and squeeze your butt at the top to make sure you’re using your glutes. • Remember: keep your body and core tight the entire time. This is important now, but will be especially important once we start adding weight to the equation.
THE LUNGE
HAMTRINGS QUADRICEPS GLUTEUS
MUSCLES WORKED
TYPE OF MOVEMENT.
• Compound movement Primary muscle group: Hamstrings Secondary muscle groups: Quadriceps and Gluts
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HOW TO EXECUTE.
• Stand with your torso upright holding two dumbbells in your hands by your sides. • Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground. • Using mainly the heel of your foot, push up and go back to the starting position as you exhale. • Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
TIPS • Other variations can be performed such as using barbell or also you can alternate the leg being used. • Remember to inhale and exhale at the right time. • A great exercise for coordination, stability and balance. • Do not over reach when stepping forward as this will cause you to lose balance. • If you want to challenge yourself you can try the “walking lunge” where you walk across a room only lunging.
THE LEG PRESS GLUTEUS HAMSTRINGS QUADRICEPS CALVES ADDUCTERS
MUSCLES WORKED
TYPE OF MOVEMENT.
• Isolated movement Primary muscle group: Hamstrings and quadriceps Secondary muscle groups: Gluts and calves
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HOW TO EXECUTE.
• Sit on the seat with your back and head against the padded support. • Place feet on the foot plate at hip width apart and make sure your heels are flat. The legs should form an angle of about 90 degrees at the knee with a little variation either way as long as the heels sit flat on the plate. • Your knees should be aligning with your feet and never facing in or outward. • When adjusting the seat always make sure you do not need to overreach and you lift of the seat or too cramped and your knees can touch your chest on the way down.
TIPS • Always grasp the handles, they are their to assist you and can make sure technique is followed correctly. • Always maintain control. Do not drop, allow yourself to slowly go down. • Never lock your legs out once you have reached the top. This is bad for both your muscles and bones and releases all tension. • There are many variations to this machine such as hack squat. Dependent on what type of equipment you use the angle that your legs and seat should be at may vary.
THE DEADLIFT GLUTEUS QUADRICEPS ADDUCTER SOLEUS HAMSTRINGS
TRAPEZIUS RHOMBOIDS OBLIQUES ABDOMINALS
MUSCLES WORKED
TYPE OF MOVEMENT.
• Compound movement Primary muscle group: Quadriceps, Gluts, Back Secondary muscle groups: Hamstrings, obliques, forearms
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HOW TO EXECUTE.
• Place feet shoulder width apart and feet facing forward. • Maintain neutral spine when placing hands onto bar. Grab the bar overhand (palms facing down) • Don’t arch your back and keep your abdomen tight. Keeping the bar as close to you as possible the whole time. • As you bring up the weight you want your legs to straighten out and squeeze your gluteus at the very top. • Chest should be pushed out. Drive your chest up and your hips forward. • Do not swing or drop yourself down. The negative is the most important. Slowly with control bring yourself down but remember never to completely dead hang. All tension is lost and the movement loses rhythm.
TIPS
• Do not let weight pull your shoulders forward. • Push knees out. Do not let them drop in. this is a common mistake and causes the movement to be done incorrectly. • Spine should always be neutral. Do not hyperextend or curve when lowering the weight. • You knees should never be straight! When lowering or raising the bar your knees should always be bent until you reach the top. • Keep the bar close to your body.
THE PULL UP
LATISSIMUS DORSI TRAPEZIUS RHOMBOID BICEPS TERES MINOR / MAJOR
MUSCLES WORKED
TYPE OF MOVEMENT.
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• Compound movement Primary muscle group: Latissumus (back) Secondary muscle groups: Biceps
HOW TO EXECUTE. • Place hands on bar just slightly wider than shoulder width apart. • If you are starting from a dead hang then the fist rep will always be the hardest. Raise yourself up slowly with control. • Always make sure you are getting a good range of motion. Your chest should be touching the bar when at the very top. • Do not swing or drop yourself down. The negative is the most important. Slowly with control bring yourself down but remember never to completely dead hang. All tension is lost and the movement loses rhythm.
TIPS
• Depending on speed and experience you should roughly be doing 3 seconds on the way down and 1 second on the way back up. • Always maintain control. Do not let swinging occur. • Do not kick up or try to use other forces of momentum. There is no point in cheating repetitions. • If you cant manage to do very many use assistance such as machine or bands. These are great for building strength until you can lift you body weight.
THE BARBELL ROW
BICEPS BRACHII LATISSIMUS DORSI TERES MAJOR DELTOID TRAPEZIUS
MUSCLES WORKED
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TYPE OF MOVEMENT. • Compound movement Primary muscle group: Back upper and lower Secondary muscle groups: Biceps, deltoid.
HOW TO EXECUTE. • Grip the bar at shoulder width apart with palms facing down. • Knees should be slightly bent • Your torso should not be facing the ground but at a 60 degree angle. • Stick your chest out and flatten your lower back • Row into your abdomen while sending your elbows backwards.
TIPS • If you grip the bar to wide it compromises the shoulders and causes strain on the deltoids. • Do not bring the bar to high when rowing. It should never be touching your chest. • Return the weight under control and do not let momentum take over. • Don’t lock out your arms on the way down and always maintain a neutral spine.
THE SHOULDER PRESS
DELTOID (POSTERIOR / ANTERIOR/ LATERAL TRAPERZIUS TRICEPS
MUSCLES WORKED
TYPE OF MOVEMENT.
• Compound movement Primary muscle group: Shoulders Secondary muscle groups: Upper back, Triceps
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HOW TO EXECUTE. • Start with your arms in a 90 degree angle and raise the weight. • When reaching the top do not lockout your arms. Depending on what variation you are doing will affect the range of movement. E.g. dumbbells or barbell. • If you are using a barbell your range of movement will be more restricted and controlled. Never lower the weight past a 90 degree angle and always lower weight in front of you towards your chest. • If you are using dumbbells then range of movement increases and requires a more controlled and stable technique. Never lockout at the top and bang dumbbells together.
TIPS • This movement can be done using both barbell and dumbbells. • Never under any circumstances lower the weight behind your neck. • Do not bring the weight too low down. Your arms shoulder never go past 90 degrees. • Do not lockout your arms once you have reached the top. Bad for joints and the movement and releases tension. • If you use dumbbells for this movement always make sure you maintain a controlled technique.
THE BICEP CURL BICEPS BRACHIALIS BRACHIORADIALIS
MUSCLES WORKED
TYPE OF MOVEMENT.
• Isolation movement Primary muscle group: Biceps Secondary muscle groups: Forearm
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HOW TO EXECUTE.
• Start with dumbbells by your side and palms facing forward. • Raise the weight slowly only bending your elbows moving them as little as possible. • Contract your biceps until you reach the top. Exhale as your raise the weight. • When lowering your arms slowly inhale and go for a good range of motion. Lower the dumbbells all the way down just before your arms lockout. • This completes one repetition.
TIPS
• Perform this exercise sitting down with your back flat to a bench. It stops any involuntary swinging. • Keep elbows tucked in close to your body. • Do not drop the dumbbells when lowering them down, as this is a main part of the movement. • There are many variations of this movement. It can be performed with palms facing in or barbells. • To maintain the most controlled technique or if you are new to this movement it is best to be seated. This can be done with dumbbells or using a barbell.
TOM HICKMAN BEGIN YOUR TANSFORMATION