Meal Plan Before and After Workout

Meals 1: 

Before Workout Meal for Weight Training Days: 

- Large meals: eat at least 3-4 hours

• Chicken cutlet pasta
• Salad
• Fruit
• Water

- Small meals: Eat 1-3 hours 

• Thick-crust cheese pizza
• Low-fat Yogurt
• Fruit

- Snack and liquids: 30-60 minutes

• Fruit smoothie made with mango/banana/berries 
• low-fat or nonfat milk or yogurt

- Mostly liquids: lest than 30 minutes

• Water or Sport drink

1 Hour After Workout Meal for Weight Training Days: 

• Grill Lemmon Chicken
• Rice
• Vegetable
• Water

Meal for Cardio Days:

• Grill Chicken Sandwich
• Fruite
• Water

Meal 2:

Before Workout Meal for Weight Training Days: 

- Large meals: eat at least 3-4 hours

• Pasta with meat sauce
• Vegetables
• Fruit
• Water/sports drink

- Small meals: Eat 1-3 hours 

• Breakfast burrito (scrambled eggs, salsa, low-fat cheese in a flour tortilla) 
• Fruit
• Water

- Snack and liquids: 30-60 minutes

• Nuts
• Fruit
• Water

- Mostly liquids: lest than 30 minutes

• Water or Sport drink

1 Hour After Workout Meal for Weight Training Days: 

• 1 Protein Bar 
• Yogurt or Banana

Cardio Days:
• 1 Protein Bar 
• 1/2 Handful Oatmeal

Meal 3:

Before Workout Meal for Weight Training Days: 

- Large meals: eat at least 3-4 hours

• Pho (Beef Noodle Soup)
• Water/sports drink

- Small meals: Eat 1-3 hours 

• Bagel or English muffin with jelly and/or peanut butter
• Banana
• Water

- Snack and liquids: 30-60 minutes

•  PowerBar® Energy Gel

- Mostly liquids: lest than 30 minutes

• Water or Sport drink

1 Hour After Workout Meal for Weight Training Days: 

• 2 Chicken Breasts
• 1 Handful Of Rice or Medium Potato
• Veggies

 

Meal for  Cardio Days:

• 2 Chicken Breasts
• Veggies

 

Meal 4:  

Before Workout Meal for Weight Training Days: 

- Large meals: eat at least 3-4 hours

• Bun Rieu (Shrimp Noodle Soup)
• Water/sports drink

- Small meals: Eat 1-3 hours 

• Grilled chicken sandwich with frozen low-fat yogurt
• Baked potato with low-fat sour cream or salsa
• Water/sports drink

- Snack and liquids: 30-60 minutes

• Small roll or sandwich made with a banana and honey

- Mostly liquids: lest than 30 minutes

• Water or Sport drink

1 Hour After Workout Meal for Weight Training Days: 

• Bake Fish 
• Vegetable
• Hand Full Nuts
• Water

Meal for Cardio Days

• Protein Bar
• Apple
• Water

Routine One: 4 weeks, Day 2: Back/Chest/Arms/Shoulders

Warm up:

Bridge: 10 times
Diamond Crunch: 10 times
Torso Twist: 10 times
Reverse Crunch: 10 times
 

Bent Over Barbell Row: 

4 Sets of 10 lbs, 10-12 reps
Main Muscle Worked: Middle Back
Other Muscles: Biceps, Lats, Shoulders

Lat Pulldown: 

4 sets of 40 lbs, 10-12 reps
Main Muscle Worked: Lats
Other Muscles: Biceps, Middle Back,

Bench Press: 

4 sets of Medium rope 10-12 reps

Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps 

Barbell Biceps Curls: 

4 sets of 20 lbs, 10-12 reps
Main Muscle Worked: Biceps
Other Muscles: Forearms 

Dumbbell Hammer Curls:  

4 sets of 10 lbs, 10-12 reps 

 Main Muscle Worked: Biceps  

Triceps Rope Pushdowns:

4 sets of 20 lbs, 10-12 reps
Main Muscle Worked: Triceps

Side Lateral Raises:

4 sets of 10 lbs 10-12 reps 
 Main Muscle Worked: Shoulders

• Cool Down Cardio (Thread Mill): 25 minutes or stretch

Routine One: 4 weeks: Day 1: Butt and Legs

5-10 warm up with Abs exercises 
Bridge: 10 times
Diamond Crunch: 10 times
Torso Twist: 10 times
Reverse Crunch: 10 times

• Hyperextensions (Back Extension): 2 sets to failure

Main Muscle Worked: Lower Back 

Other Muscles: Glutes, Hamstrings 

Lying Leg Curl: 4 sets 

Set 1: 50 lbs, 8-10 reps

Set 2: 60 lbs, 6-8 reps

Set 3: 70 lbs, 4-6 reps

Set 4: 80 lbs, 4 reps
Main Muscle Worked: Hamstrings

 Leg Press: 4 sets 

Set 1: 50 lbs, 8-10 reps

Set 2: 60 lbs, 6-8 reps

Set 3: 70 lbs, 4-6 reps

Set 4: 80 lbs, 4 reps
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings 

• Leg Extension: 4 sets 

Set 1: 50 lbs, 8-10 reps

Set 2: 60 lbs, 6-8 reps

Set 3: 70 lbs, 4-6 reps

Set 4: 80 lbs, 4 reps
Main Muscle Worked: Quadriceps 

 

• Cool Down Cardio (Thread Mill): 25 minutes or stretch

2nd Lower Body workout to get legs butt bigger.

Bigger, stronger leg and butt muscles are important for sports performance and appearance and can be achieved by working out with free weights and machines. Your legs are made up of a number of major muscles, including the quadriceps on the front of your thighs and your hamstrings on the rear of your thighs. Your butt, or gluteus maximus, is your main rear hip muscle. All of these leg muscles work together when you walk, run or climb stairs, and can also be exercised individually.

Dumbbell Reverse Lunge: Hold the dumbbells next to your sides, your palms facing in. Keeping your torso upright, step backward with your right foot and lower your body until your left (front) knee is bent 90 degrees. (Your right knee should nearly touch the floor.) Return to the starting position and repeat the move, this time stepping back with your left foot. Continue alternating legs.

Recommend Sets/Reps: 3 Sets of 6-8 reps with each leg

Leg extensions:

Recommend Sets/Reps: 3 Sets of 6-8 reps 

Leg curls: tone and firm the muscles in your hamstrings.

 Recommend Sets/Reps: 3 Sets of 6-8 reps 

Squats

Recommend Sets/Reps: 3 Sets of 6-8 reps 

 

Stiff-legged deadlifts

Recommend Sets/Reps: 3 Sets of 6-8 reps 

1st Lower Body Exercises for getting bigger butt and legs.

 One way to get your butt and legs bigger is simply to increase your body fat, which of course isn't a healthy option. The other way is to induce muscle growth, or hypertrophy, of the glutes, quadriceps and hamstrings with specific strength-training exercises. Performed regularly and combined with a protein-rich diet, these exercises can have you on your way to a stronger and bigger lower body. 

Forward Step Lunge:  the lunge can be performed with a barbell or two dumbbells to work your quadriceps and gluteal muscles.

Recommended sets/reps: 3 sets of 6-8 repetitions.

 

 

 

Leg Press: is a great way to workout your quads, hamstrings, and butt.

Recommended sets/reps: 3 sets of 6-8 repetitions

 

Back Squat: is a lower body exercise that targets your glutes, quadriceps and hamstrings.
Recommended sets/reps: 3 sets of 6-8 repetitions. 

Recommended using 70 percent to 85 percent of your one-repetition max weight for eight to 12 repetitions of each exercise.

Example: 3 sets

           weight          repetition

set 1:     40                    12

set 2:     50                    10

set 3:     60                      8

Exercise Tips: To achieve hypertrophy in your butt and legs, the American College of Sports Medicine recommends using 70 percent to 85 percent of your one-repetition max weight for eight to 12 repetitions of each exercise. Perform each exercise two to three nonconsecutive days per week, resting at least 24 hours between each workout to allow for complete muscle recovery and optimum training results. Each exercise should be performed using slow, controlled movements to prevent injury. When using heavy weights, always have a spotter.