Chest and Shoulder Workout to get ripped!

Hey guys here is my Chest and Shoulder workout:


Chest.


Incline Dumbell Press  4 sets 8-12 reps
Machine Chest Press  4 sets of  10-12 reps


Shoulders.


Dumbell Shoulder Press  4 sets   8-10 reps
Lateral Raises                    3 sets  10-12 reps
Front Raises                       3 sets   8-10 reps


You can also train triceps with these muscles if you want


Dips                               3 sets 8-10 reps
Triceps Extension       3 sets  8-10 reps




I train chest and shoulders separately when I am trying to add muscle but when I am eating less calories I find this counter-productive. I like to start the workout with incline press because it is normally requires more work.

12 WEEK TRANSFORMATION PROGRESS - Week 3

Here are my progress photos for week 3 of my transformation it was a slow week although i have still lost close to a pound of fat - the gym was closed but next week will be a good week. These photos are bad quality compared to the last ones so look less defined than I am in person

Front:

Back:

TOP 6 SERIES.

TOP 6 FOODS TO INCINERATE FAT!

BY FITNESS GODFATHER.

NO. 1 - LEAN MEATS.

Chicken and fish are both high in protein low in fat and carbs perfect for losing fat. Venison is the best red meat to eat in my opinion and is fine when dieting, so too is very lean steak earlier in the day.

Godfather tip – season your meats with cayenne pepper and chilli powder to increase metabolism and serve with spicy peppers for extra burn.

NO. 2 - EGGS.

Eggs – simply because they are high in protein and good fats essential for a breakfast which helps burn fat.

Godfather tip – drink some green tea with your breakfast, lunch and dinner as it promotes fat loss!

NO. 3 - WHEY.

Whey protein isolate – highest solubility of protein sources I recommend zero or low carb shakes they are convenient in between meals to ensure your body gets protein every 3 hours and great at night time when carbs are your enemy and protein is your best friend for losing fat.

Godfather tip - throw some oats in your whey for a cost effective meal replacement.

NO. 4 - GRAINS.

Whole grains – despite carbs getting a negative reputation from many diet plans they are essential for energy and in my opinion losing quality weight which is fat not muscle. Whole grains are great they fill you up and give you energy for exercise. However, breads, pasta, rice which are white or made from enriched corn flour as well as simple sugars should be avoided at all costs except for 30-40 grams after your workout with a protein shake.  This will spike your insulin – good after your workout because you are going to build more muscle – bad any other time of the day because you are going to gain fat.

NO. 5 - GREENS.

Leafy green vegetables – my favourite include broccoli, brussel sprouts, leeks and celery. All of these leafy greens are thermogenic which means they will blast the fat off you when you eat them with lean proteins mentioned above. I would also include grapefruit – lowers insulin and high in fibre like green vegetables which is why I have placed this fruit in the same category.

NO. 6 - COTTAGE CHEESE.

Cottage Cheese – this dairy product is perfect before bed because it supplies your body with casein protein (slow release) which will stop your body burning muscle during the night and has the added benefit of being low in carbs and very low in fat!

Godfather tip - blend some cottage cheese with skim milk, water and vanilla or peanut butter whey for a tasty protein packed milkshake.

TOP 6 SERIES - TOP 6 WAYS TO GET A 6 PACK.

1) THE 24/7 DIET.

Having a strict diet Monday to Friday is great but the results from eating right and exercising will be sabotaged, even ruined, when you take the weekend off. You must diet consistently with an exception to 1 or 2 planned cheat meals throughout the week - but don’t use a cheat meal as an excuse to have a cheat day. Make dieting part of your lifestyle - this is challenging for everyone but by doing so you will improve your self-discipline. Another important point is that the dieting phase will not last forever, eating in this way will produce good results if followed strictly and once you have lost the desired amount fat you will only have to maintain your physique not improve it - so the better you stick to the diet phase the quicker you will be able to enjoy the maintenance phase.

2) GET YOUR PROTIEN IN

Many diet plans do not incorporate enough protein or perhaps suggest taking too much. The macro-ratio which has worked best is broken down into 40 percent protein, 40 percent carbohydrates and 20 percent fats. I think this is a good rule of thumb to follow when dieting and remember to cut back on your calorie intake. Try to consume 1 gram of protein per pound of bodyweight and choose lean sources of protein such as fish, chicken breast, whey isolate protein powders and before bed I like to eat cottage cheese, the reason for this is because it contains casein protein which is a fancy name for slow releasing protein which means when you sleep your body will not be in a catabolic (muscle burning instead of fat burning) state. As well as eating enough protein eat most of your carbohydrates earlier in the day and after 7pm eat only fibrous carbohydrates with lean proteins.

3) SKIPPING MEALS TO SKIP CALORIES?

Meal Frequency is an important part of dieting as it keeps your metabolism high which of course burns more calories. People skip meals because they are not hungry, this is a mistake, you must calculate how many calories your need to lose weight and stick to those calories each day and eat at the same time each day, if you do not your metabolism will slow down and you can burn less fat. The most important meals in the day are breakfast, pre-workout, post-workout and before bed. Try to have at least 6 meals a day and eat every 2-3 hours. An interesting study in the University of Massachusetts showed people who skip breakfast are 4.5 times more likely to have excess body fat than those who don’t so make sure you have a good nutritious breakfast everyday and eat 4-5 other small meals spread throughout the day to keep that metabolism burning fat not muscle!

4) CHOOSE THE RIGHT EXERCISES

A lot of people focus on crunches when trying to get a 6 pack which is a huge mistake! You cannot build muscle when you are calorie deficient such as when you are dieting so your abs will not get much bigger if at all! Therefore focus on eating less calories, performing cardio and exercises that burn more fat like compound exercises, for example, SQUAT, DEADLIFT and BENCH PRESS which also strengthen your abs.

In terms of building bigger abdominal muscles lower abs are harder than upper abs so focus on exercises like hanging leg raises or captains chair or if you do not have the equipment reverse crunches. Finish off your workout with some crunches to stimulate your upper abs. But these abdominal exercises will not give the results cardio and a good diet provide.

5) CARDIO TIMING AND INTENSITY!

The key to a 6 pack is really acquiring some muscle mass through a bulking phase where we eat more calories than our bodies need followed by what is known as a “cutting” phase, most people just call this dieting, where we create a calorie deficit which will burn fat. A good calorie deficit is around 500 calories less than your body uses throughout the day or we can eat maintenance level calories and perform cardio. The best time to do cardio is in the morning as it burns more calories than night time, training intensely for 10-15 minutes is shown to be more productive than low intensity for fat loss. However, if you are already eating 500 calories less than your body needs and performing too much cardio your body will use muscle not fat as an energy source (muscle catabolism). Therefore, it is best to slowly loose “weight” (by about 1lbs to 3lbs per week) otherwise the weight you will lose will be both muscle and fat instead of exclusively loosing fat which is how to show off your abdominal muscles.

6) FLUIDS!

An often underestimated part of trying to achieve the “6 pack” is water consumption. Here are the rules I follow concerning liquids when dieting:

1) Drink 8-10 glasses of water per day (do not overdo it or you will be at the toilet constantly)

2) Only drink water or green tea – no sodas.

3) Beware of drinks which have “no added sugar” as they can contain natural sugars.

4) If you drink diet sodas or fruit juice consume before 6 pm and if you consume milk make sure it is skimmed.