You woke up today, looked at the mirror and OHHH..Damn, all the jiggles, zero biceps and small chest? Completed your schooling and studies made it difficult for you to get into fitness and grow yourself well? Don’t worry. It is never too late. We have all been there. All you need to do is t...
TRAINING: OVERVIEW The Jumpstart Regime is the solution for all the students who want to get the most desired body and get big and sexy. The training programs are designed and tested by our expert trainers which will help you learn all the muscle-building basics and help you achieve your fit...
NUTRITION: OVERVIEW Nutrition is an essential part of any fitness goal and when we talk about bodybuilding, it is 80% of nutrition and 20% of exercise. Nutrition can ‘make your body’ or ‘break your body’. So it is really important to choose wise and improvise your poor di...
SUPPLEMENTATION PLAN Nutrition and training are incomplete without supplementation. Supplementation speeds up the recovery process and helps you to grow strong and big muscles faster. It provides the extra fuel needed by our body which cannot be fulfilled by your diet. It enhances the perfor...
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The Jumpstart Regime is the solution for all the students who want to get the most desired body and get big and sexy. The training programs are designed and tested by our expert trainers which will help you learn all the muscle-building basics and help you achieve your fitness goals. This plan will train you to lift, learn, grow and transform your body. It is a complete 12-week program including detailed Training, Nutrition, and Supplementation plan. We have designed it in such a way that it will help you work your each and every muscle group. So come let’s LEARN & GROW.
We have divided the muscle groups in different days of the week and each day focuses on at least 2 muscle groups at a time. Here is how the schedule is divided:
- Monday: Chest, Triceps, and Abs
- Tuesday: Back, Biceps, and Calves
- Wednesday: Cardio
- Thursday: Quads, Hamstrings, and Abs
- Friday: Shoulders, Triceps, and Calves
- Saturday: Cardio
- Sunday: Active Rest
This program is demanding especially when you are new in weightlifting. Warm-ups are the necessary part of the workout. It will help you increase the blood flow and will prepare your muscles for a workout. Warm-up before and after a workout will help you prevent injuries. So always take 5-10 minutes of time for a proper warm-up as am sure no one of us would like to end up resting on the couch because of any injury.
Timed Rest Periods
Always stick to the rest periods prescribed by this program. Take 30-90 seconds of rest between your sets and get back to training. Elongated rest periods will make your muscles relax hence increasing the chance of injury.
Resting is an important part of the program. You are working 6 days a week so it is necessary to give your body some time to recover your muscles which have broken down while lifting weights. Recovery and growth occur only when you rest. But make sure you don’t break your routine of diet. Eat the balanced meals on a rest day to avoid calorie surplus.
Abdominal muscles are equally important to strengthen your core. A strong core will help and support you to lift more with a correct technique and postures to prevent injuries and grow more. So we have included abs workout twice a week.
Nutrition is an essential part of any fitness goal and when we talk about bodybuilding, it is 80% of nutrition and 20% of exercise. Nutrition can ‘make your body’ or ‘break your body’. So it is really important to choose wise and improvise your poor diet. A proper nutrition will help your muscle to repair and grow. But newbies hardly possess any knowledge about nutrition plan and will end up getting frustrated. So it becomes necessary to learn the nutrition basics and optimize the results.
The 3 basic elements of nutrition are Protein, Carbohydrates, and Fats. These three macronutrients altogether make a balanced diet. Protein is essential for building muscle mass, carbohydrates are considered as a source of energy, and fats store energy, insulate us and protect our vital organs of the body. Your diet must comprise of all three macronutrients in proper proportion to grow mass stay fit.
Some of the sources of Macronutrients are:
Protein: Eggs, chicken, lean meat, fish, lentils, chickpeas, whey.
Carbohydrates: It comes from complex carbs such as vegetables, brown rice, fruits.
Fat: It consists of good fats like fish, olive oil, avocado etc.
If you are looking for increasing the muscle mass and grow bigger, than your daily diet should consist of 1-2 g of protein per bodyweight. We have divided the calories in protein, carbs, and fats for an average 200 pounds of bodyweight. A 200-pound male would eat 3500 calories per day which should consist of:
- 40% Calories from Protein
- 40% Calories from Carbohydrates
- 20% Calories from Fats
You must be wondering that it is a huge amount of calories but remember that to get big, you need to eat big. Eating big doesn’t mean you should grab a junk, eat wisely. Your diet should be high in protein and low in fats. This will make you grow lean muscle mass and shred the fats.
PROTEIN: 1.5 g per pound of bodyweight
CARBS: 1.5 g per pound of bodyweight
FATS: 0.75 g per pound of bodyweight
This nutrition plan has been tested and verified by our expert nutritionist. It is the complete plan which will help you to satiate your nutritional requirements. The plan is divided into 8 meals and you need to eat every 2-3 hours throughout the day. Small and frequent meals will help you curb your cravings by making you feel full.
SAMPLE MEAL PLAN
(For a 200-pound male)
|Breakfast Alternative: Omelet with Chicken and Oatmeal|
|Low-fat American cheese
Meal 4: Pre-workout
|Lunch Alternative: Chicken, Sweet Potato, and Green Beans|
Meal 5: Post Workout
Meal 6: An hour after workout
Meal 8: Before sleeping
Total Daily Calories
- Calories: 3430
- Carbs: 311.165 g
- Fat: 101.222 g
- Protein: 321.33 g
You woke up today, looked at the mirror and OHHH..Damn, all the jiggles, zero biceps and small chest? Completed your schooling and studies made it difficult for you to get into fitness and grow yourself well? Don’t worry. It is never too late. We have all been there. All you need to do is to make a resolution to get on the track of fitness. You want to look smart in your college or you want to impress girls, whatsoever reason it might be, just make a clear goal and write it down.
Once you have decided to get in the shape, you must be wondering where to start from. Starting the fitness journey with no education can lead you nowhere. Sixpacks team understands your struggle for getting fit and have brought you the smartest plan for all the NEWBIES out there. This plan will give you a complete guide of training, food, and supplements you need to adapt for the next 12 weeks. This plan is designed specifically for students, keeping their idiosyncratic needs in mind. We will teach you the muscle-building basics to make you grow big and sexy!
Before we start our training, it is important for you to know the basic protocols of any fitness journey. The success of any fitness goal depends on 3 protocols: CLEAR GOAL, CONSISTENCY, and DEDICATION. These 3 are the important elements of any fitness journey. If one is not executed properly, the other two will suffer and so will your progress.
Clear Goal: The first important rule of fitness is having a clear goal. Goals are an essential part of fitness success without which any training would be a waste of time. We have seen many newbies who head towards the gym without a clear goal. Guys, if you are not clear about whether you want to gain pounds or lose weight, no one will ever be able to help you. It will be like spinning the wheels. So understand your needs and make a precise goal before you start with your fitness ride. When we say precise goal, we mean that goals should be feasible. Know your limits, your strength, and your weakness and set a small achievable goal because a journey begins with a small step. Start from a humble beginning and stick to it.
Consistency: The Second rule of any fitness goal is consistency. It is a key to progress in your fitness program. Setting goals that you want to gain muscles, get ripped, have a dream physique are easy but being consistent in your goals decides your success. It is not about how hard you work but how frequently you work defines your success. Prioritize your interest and activities to effectively manage your time and stay consistent in your training program. For a student, the top priority should be study and fitness. Consistency doesn’t only lie in training, being consistent in nutrition is equally important for the success of any fitness program. You need to manage time for your workouts, for preparing meals and taking it at regular intervals. Time management will help you to be consistent.
Remember- A consistent routine may take some time to develop. But you will get used to it in a couple of weeks and once you do, it will become a part of your lifestyle. It will be difficult in beginning but difficult roads often lead to a beautiful destination.
Dedication: Dedication and discipline are the most important element of any fitness program. Champions are those who strived to push their limits, gave the best they can and decided to never give up! Staying dedicated to your training program and being consistent in moving from one level to another is what we call disciple. This discipline will help you control your mindset and pursue a predetermined goal.
Remember that shortcuts are easy, but they will not help you learn, grow, and gain. So instead of taking shortcuts, dedicate yourself to the training and work hard, HARDER!
Tips: Find a role model and follow them. Watch their workout videos and how they train and stay dedicated to their respective plans. This will not only motivate you but will help you keep going.
Enough of motivation, let’s start with the program.
Nutrition and training are incomplete without supplementation. Supplementation speeds up the recovery process and helps you to grow strong and big muscles faster. It provides the extra fuel needed by our body which cannot be fulfilled by your diet. It enhances the performance and helps you to train hard. We have designed the supplementation schedule keeping in mind the requirements of a newbie to boost their performance. Follow the supplementation plan precisely to get the best results. Every capsule, every shake, and every dose is intended to help you achieve your best physique.
There are varieties of supplements available in the market out of which the basic 3 vital supplements are whey protein, multivitamins, and fish oil. This will provide you the quantities needed to hit the numbers. Other vital supplements needed are the performance enhancers such as creatine, casein protein, and energy supplements. We will discuss each supplement and the complete schedule of taking a supplement.
- Whey Protein: Protein is essential for muscle growth and repair. Whey proteins are easily digested and absorbed in your muscle tissue so it is the most convenient way to supplement your daily protein requirements. Dosage: 2 scoops a day. 1 scoop in the late morning and 1 scoop post workout.
- Multivitamins: Apart from the macronutrients i.e. protein, carbs, and fats, our body also requires micronutrients for normal growth and development of the body. Athletes and active person require more vitamins and minerals compared to a normal inactive person. Vitamin B, vitamin C, zinc, and iron are the necessary micronutrients which govern the biological function of the body. Dosage: Once in a day with any meal. It is preferred to take it with breakfast.
- Fish oil: Fish Oil, as the name says, is Oil from Fish. This is hot. When we say hot, it means that it has the capability to cut down your fat, in one form or another. It’s an all-in-one supplement. If you are not taking any supplement, make sure that you are not missing on Fish Oil. This is something which can be directly consumed, without getting enrolled into any fitness program. Dosage: 2-3 g with dinner
- Creatine: Creatine builds strength and gives the extra energy to train and grow your muscles. It pampers your lost metabolism and boosts your endurance to get the most out of your workouts. Dosage: One loading post-workouts and to be included in a protein shake.
- Casein Protein: Compared to whey, Casein protein is slow-digested protein. It provides your bloodstream with a slow and steady flow of amino acids that could last for hours. It helps to repair and recover the muscles overnight. Quick recovery will help your muscles grow back stronger and bigger. Dosage: Due to its slow digesting capability, it should be consumed at night before sleeping. Include 1 scoop of casein protein with milk every night.