How to dry for muscle relief men: Magnificent body even at 45

How to dry for muscle relief for men – how is it really happens.

Parameters:

• Age 45 years old
• Height – 163 cm
• Weight – 70 kg

• What was your way of life before the transformation?
• What has become a turning point for you?
• What was the most difficult in your transformation?
• What motivates you to continue to dry and work more harder?
• What are your plans and where do you see yourself next year?
• What is your approach to training?
• Dry Training Program
• What is the secret of your amazingly developed upper and lower press?
• Body Drying Diet
• Effective drying in 8 weeks
  • Daily ration:
• What additives to take on drying?
• What are the top three tips you can give to dry right for men?

What was your way of life before the transformation?

I started strength training at the age of 17, when I was still in school, and immediately fell in love with them. In the gym, I spent everything your free time. Be sure to train every day after study. There was no internet at that time, so information on how to build training, nutrition and supplementation and how to to dry for muscle relief, a man scooped from magazines about bodybuilding. After I graduated from high school, I began to work in nightclub industry in Dallas, Texas. I did it in for many years and my lifestyle wasn’t too healthy, to say the least!

I drank a lot, smoked and ate fast food, especially at night, after clubs were closing. At that time, my workouts were at best. irregular.

What has become a turning point for you?

After about three years of daily fast food consumption and taking off from consecutive training I gained a lot of unnecessary weight. I lost the muscle mass that I managed to pump in previous years, and in general was dissatisfied with his body and mental condition. Too many parties and food, and lack of exercise made themselves felt! Once upon a time on the Internet I came across a photo of the athlete Pham “Flexx” Vu and read an article about him and his advice on how to dry a man’s body. I was instantly inspired by his physique. When I saw an Asian with such a figure (I myself am half Asian), it is very strong motivated me. I remembered how I felt in the past when practiced, and realized that he should return to the sport. My goal became the drying of the body for relief muscles.

It was at that moment that I decided to get to work and was able to achieve major changes. I started going to the gym almost every day hall and even tried to start eating better.

What was the most difficult in your transformation?

The hardest thing was just to start and figure out how to dry right for men who are not already 20 years old, metabolism is not that fast and fat is not so easy. I didn’t have at that time gym membership so I forced myself almost daily run. I’m not a runner at all, but I knew that I needed something started and began to perform cardio to get rid of fat. Gradually, I was able to increase my jogging distance to 5 km, and I ran 10 km several times, which was great for me result.

When, finally, I bought a gym membership, I began to perform power training. It was an amazing feeling!

What motivates you to continue to dry and work more harder?

I am very motivated by the realization that at 45 you can compete in the Men’s Physique Pro. I am one of the most “age” Athletes at IFBB. In addition, not many professional bodybuilders came from Minnesota, where I come from. I want to show athletes how dry the body from fat to men.

My goal is to inspire hard work to achieve the cherished dreams at any age!

What are your plans and where do you see yourself next year?

My main goal is to win professional competitions and get enough qualifications to go on stage Olympia.

I would like to continue competing at IFBB. Maybe i even I will challenge myself and decide to take part in competitions in the new Classic Physique categories.

What is your approach to training?

Since I’m 45 years old, my body drying program for men is not as tough as before, I don’t train as hard as I used to time. My goal is to reduce the likelihood of injury. how As a rule, I focus on movements, change their pace, and also I focus on muscle contraction during each repetition. Besides In addition, I strive to maintain muscle tension throughout each approach. In my opinion, this is very important.

Dry Training Program

Monday: Legs / Shoulders / Press

• Squats 4 x 8-12
• Front squats 3 x 10-12 (Superset)
• Leg extension 3 x 10-12
• Romanian deadlift 3 x 10-12 (Superset)
• Leg curls 3 x 10-12
• Sitting on toes 5 x 15-20
• Dumbbell bench press sitting 4 x 10 (Superset)
• Side Dumbbell Lift 4 x 10
• Raises legs in the hang 3 x 15
• Russian twist 3 x 20
• Tilts of the body in a crossover with a rope 3 x 20

Tuesday: Back / Biceps

• Pullups 4 x 15
• Rod pull to chest in an inclination of 4 x 10-12 (Superset)
• The pull of the block to the belt sitting 4 x 10-12
• One-handed dumbbell barbell 4 x 10-12
• The pull of the upper block behind the head 4 x 10-12
• Pullover with a dumbbell 4 x 10-12 (Superset)
• Lowering straight arms in a crossover 4 x 10-12
• 3 x 10 barbell lift (triple drop set)

Wednesday: Chest / Triceps

• Bench press with dumbbells 4 x 8-12
• Bench press on an inclined bench in the Smith simulator 4 x 8-12 (Superset)
• Breeding hands with dumbbells on an inclined bench 4 x 8-12
• Bench press on an incline bench head down in the simulator Smith 4 x 8-12 (Superset)
• Reduction of hands in a crossover 4 x 8-12
• Extension of arms in a crossover 3 x 10 (triple drop set)

Thursday: Shoulders / Press

• 4 x 10-12 barbell bench press
• Arms to the sides with dumbbells standing 3 x 10 (triple drop set)
• Front Dumbbell Lifts 4 x 10 (Superset)
• Raising arms to the sides with dumbbells in a slope of 4 x 10
• Twisting 3 x 20
• 3 x 15 foot lift

Friday: Hands

• Lifting the bar for biceps 4 x 8-12 (Superset)
• French bench press with dumbbells 4 x 8-12
• Lifting dumbbells for biceps grip “hammer” (Superset) 4 x 8-12
• Extending arms in a crossover 4 x 8-12
• Lifting a dumbbell for biceps with support on the elbow 3 x 10-12
• Extension of the arm back in the crossover 3 x 10-12

Saturday: Training for lagging muscles

On Saturdays, I train lagging muscle groups. For instance, working on the upper chest, latissimus and legs.

Sunday: Rest

Recovery

This is my drying training program for men when I getting ready for the competition.

What is the secret of your amazingly developed upper and lower press?

The secret is to perform various drying exercises body to each of these muscle groups. To work on the top I use different types of twists with the press, and above the lower one I use lifts legs hanging (in large numbers).

Do you reduce water consumption before performances? What works best for you when preparing for show?

This season, during the last week before the show, I “loaded” with water. Say if the show’s scheduled for Saturday morning, a few weeks before that I drink 5.5 liters of water per day. how the last week of preparation (Monday and Tuesday), I am increasing my water intake to 7.5 liters. Then in Wednesday and Thursday, I already drink 9.5 liters. The day before the show my water intake reaches 11 liters per day.

On competition day, if I am thirsty, I only do a little a drink of water or drink just a little, just to drink food.

Body Drying Diet

How do you approach nutrition?

In preparation for all my shows, I carefully select the diet nutrition when drying the body.

In the offseason, when I’m not competing, I follow the 80/20 rule. Then eat within a week 80% of my diet are healthy products, and 20% – any that I want.

For example, from Monday to Friday evening I eat the “right” food. Friday night is the time for cheating and I eat all that I want to. I do the same on Saturday and Sunday.

Effective drying in 8 weeks

Detailed diet. Tables BJU + fiber

You eat on the mass and dry or stay in same shape all year round?

I try to stay in shape all year round and maintain fat in the body is no more than 10%, so when I prepare for the show, I do not need to follow any strict diets to reduce weight.

Daily ration:

This is my menu when drying my body to burn fat and work on relief.

• First meal: ½ scoop of protein, 1 cup oatmeal, 1 tablespoon of peanut butter, 1 protein shake, mixed with 1 cup of egg whites and ½ scoop of protein
• Second meal: 1 cup beaten egg protein, 1 cup spinach, ½ cup pepper, ½ avocado, 1 tortilla
• Third meal: 170 g chicken, 1 cup jasmine rice and 1 cup broccoli
• Fourth meal (after training): 1 cup of egg whites, 1 scoop of protein and 1 apple or banana
• Fifth meal: 93 percent ground beef (or turkey), 1 cup sweet potato and 1 cup broccoli
• Sixth meal: 170 g of tilapia or white fish, 1 cup spinach and 6 asparagus shoots

Are you a sweet tooth? Are there products without which you do not could live, and how do you deal with appetite?

Yes, I’m a big sweet tooth! (Laughs) My favorite food is probably ice cream, if it can be called food. (Laughs). Otherwise, I would say pizza.

In order not to be tempted, I cook for a week forward, and also always keep high-calorie foods in my bag. it really helps me stick to a diet.

What additives to take on drying?

Sports nutrition for body drying for men presented below, divided into supplements that are taken year-round, and those what exactly is drying.

All Year:

• Whey Protein
• Creatine
• Glutamine
• Vitamins
• Fish fat
• Pre-workout complexes
• BCAA / EAA (Essential Amino Acids)

During drying:

• L-Carnitine (Liquid)
• Conjugated Linoleic Acid
• Fat burner

What are the top three tips you can give to dry right for men?

1. Eat in accordance with your goals. Food is crucial value!
2. If you want to achieve results as soon as possible, be as consistent as possible in training and nutrition.
3. Learn to be disciplined. There will be many on your way obstacles and difficulties. This applies to both training and diet. The more disciplined you are, the better result!

Favorite Quote:

“To hell with the circumstances, I create opportunities.” Bruce Lee.

Interesting topic:

1. What kind of sports nutrition for weight loss should I use?
2. How to lose weight in order to leave fat and not muscle: Secret body recomposition
3. How to create a diet for proper weight loss for effective fat burning