Kris cheung plan

YOUR GUIDE TO A COMPLETE FITNESS NUTRITON & WORKOUT REGIME !

KRISTOPHER CHEUNG

Phase1

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Welcome to Starting Phase1

1 INTRODUCTION

2 GOALS & TARGETS

3 NUTRITION

4 WORKOUT

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AGE: 22

INTRODUCING KRIS CHEUNG

HEIGHT: 5ft 8” WEIGHT: 70kg BODY TYPE: Ectomorph LIKES: Toast DISLIKES: Vegetables and Salad HOBBIES/ PHYSICAL ACTIVITIES: N/A CURRENT EXERCISE ROTINE: Regularly exercise 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 strength, speed & endurance Fat: Cut body fat down Start Date: 22/11/14 Phase 2 scheduled: 31/01/15

GOALS

TRANSFORMATION PHASE 1

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KRIS CHEUNG

GOALS The goals set by Insert name are to increase muscle mass and maintain the current body fat already held. We at gymboard速 think this is a very achievable goal and have developed the plan that will help you get there.

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 1 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 3kg taking your overall body weight to 70kg. This is half a stone in 8 weeks, which is achievable.

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NUTRITION PHASE 1

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NUTRTION ROUTINE DAILY MEAL PLAN

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• SIMPLYFYING 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.

• FOOD MATRIX 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!

• EATING FOR YOUR BODY TYPE For an ectomorph body type the macronutrient split would typically be on a daily basis, carbohydrates 55% proteins 30% and fats 15%.

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• PORTION SIZES For all other portion sizes the typical handful or small cup full is always good to remember. So a handful of vegetables and a small cup of rice, with a chicken breast fillet for example would be a typical meal. This is the easiest method to practice and will get you eating the right portion sizes for meal times. Your daily intake will be 150g protein and 250g carbohydrates. For fats just use for cooking e.g olive oil butter and cream. Snacking on nuts and seeds will also account for fat consumption. Only eat and consume full fat products such as yoghurt and milk. • MEAT Portion sizes should be 2 palms using your hand as a measurement tool. Both red and white meat should be consumed.

Red meat has higher nutritional density. Meat should be grilled or roasted preferably but definitely not deep-fried as this increases unwanted calories.

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WORKOUT PHASE 1

MUSCLE ANATOMY

MUSCLE ANATOMY !

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WORKOUT PHASE 1

MONDAY!

TUESDAY!

WEDNESDAY!

Deadlifts

REST!DAY!

Underhand chin up

Sets 3

Sets 3

Repetitions 18

Repetitions 20

Lunges

Push-ups

Sets 3

Sets 3

Repetitions 18

Repetitions 20

Bench press

Squats

Sets 3

Sets 3

Repetitions 18

Repetitions 15

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WORKOUT PHASE 1

THURSDAY!

FRIDAY!

SATURDAY!

SUNDAY!

REST!DAY!

Barbell Row

REST!DAY!

Deadlifts

Sets 2

Sets 3

Repetitions 12

Repetitions 18

Seated leg press

Lunges

Sets 3

Sets 3

Repetitions 18

Repetitions 18

Clean & press

Bench press

Sets 3

Sets 3

Repetitions 12

Repetitions 18

THE BARBELL ROW

MUSCLES WORKED

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TYPE OF !

MOVEMENT.!

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!Compound movement Primary muscle group: Back upper and lower Secondary muscle groups: Biceps, deltoid.

HOW TO !

EXECUTE.!

•

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Grip the bar at shoulder width apart with palms facing down.

•

Knees should be slightly bent

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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 BENCH PRESS

MUSCLES WORKED

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TYPE OF !

MOVEMENT.!

•

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Compound movement Primary muscle group: Chest Secondary muscle groups: Shoulders, Triceps

HOW TO !

EXECUTE.!

•

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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)

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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

MUSCLES WORKED

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TYPE OF !

MOVEMENT.!

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Isolation movement Primary muscle group: Triceps Secondary muscle groups: Anterior deltoid, Chest

HOW TO !

EXECUTE.!

•

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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.

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THE LEG PRESS

MUSCLES WORKED

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TYPE OF !

MOVEMENT.!

•

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Isolated movement Primary muscle group: Hamstrings and quadriceps Secondary muscle groups: Gluts and calves

HOW TO !

EXECUTE.!

•

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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 LUNGE

MUSCLES WORKED

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TYPE OF !

MOVEMENT.!

•

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Compound movement Primary muscle group: Hamstrings Secondary muscle groups: Quadriceps and Gluts

HOW TO !

EXECUTE.!

•

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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 PULL UP /

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MUSCLES WORKED

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TYPE OF !

MOVEMENT.!

•

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Compound movement Primary muscle group: Latissumus (back) Secondary muscle groups: Biceps

HOW TO !

EXECUTE.!

•

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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.

NOT LIKE ANY OTHER WATER.

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QUICK TIP . . .

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THE PUSH UP

MUSCLES WORKED

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TYPE OF !

MOVEMENT.!

•

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Isolation movement Primary muscle group: Chest Secondary muscle groups: Triceps, anterior deltoids

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 OVERHEAD PRESS

MUSCLES WORKED

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TYPE OF !

MOVEMENT.!

•

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Compound movement Primary muscle group: Shoulders Secondary muscle groups: Upper back, Triceps

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 BARBELL SQUAT QUADRICEPS HAMSTRINGS GLUTEUS ADDUCTERS

SOLEUS GASTROCNEMIUS OBLIQUES RECTUS ABDOMINIS !

MUSCLES WORKED

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TYPE OF !

MOVEMENT.!

•

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Compound movement Primary muscle group: Legs, Gluteus Secondary muscle groups: Abdominals, Calves

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 Always make sure your knees are out. 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.

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WHEN TRAINING ALWAYS REMEMBER • Workouts should last between 30 and 40 minutes.

• You should roughly be taking 2 or 3 minutes rest between each set.

• Always begin stretching before any weight training.

• When performing any exercise always maintain a controlled technique.

• You should be well rest, hydrated and well fuelled before any type of workout.

AND REMEMBER IF YOU DON’T FEEL WELL THEN DO NOT TRAIN AS THIS WILL PUT YOUR BODY UNDER MORE STRESS AND GIVE YOU IMUNE SYSTEM AND CENTRAL NERVOUS SYSTEM MORE TO COPE WITH.

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KRISTPOHER CHEUNG BEGIN YOUR TANSFORMATION