GUIDE FOR A MODEL BODY ABRECROMBIE PHASE ONE: Basic Workout, Cardio, Diet and Supplements

Basic Workout Program to build a model's body Abrecrombie, so if your dream is to have a model's body follow these simple guide that gives us Abrecrombie.

1. Monday : Chest, Shoulders, Triceps, Biceps

2. Tuesday : Legs, Back, Traps, Forearms

3. Thursday : Chest, Shoulders, Triceps, Biceps

4. Friday : Legs, Back, Traps, Forearms

*During phase 1 abs are covered on the off days as part of the cardio routine.

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Monday

Exercise	Sets	Reps
Flat Bench Press	3	10
Flat Bench Dumbbell Fly’s	3	10
Dumbbell Shoulder Press	3	10
Lateral Raises	3	10
Bicep Curls – Barbell	3	10
Lying Tricep Extensions	3	10
Bicep Curls – Dumbbell	3	10
Tricep Dips	3	Failure

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Tuesday

Exercise	Sets	Reps
Squats	3	10
Standing Calf Raises	3	10
Leg Extensions	3	10
Wide-Grip Pull-ups	3	10
Lat Pull-Downs	3	10
Dumbbell Shrugs	3	10
Forearm Curls	3	Failure

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Thursday

Exercise	Sets	Reps
Flat Bench Press	3	10
Flat Bench Dumbbell Fly’s	3	10
Dumbbell Shoulder Press	3	10
Lateral Raises	3	10
Bicep Curls – Barbell	3	10
Lying Tricep Extensions	3	10
Bicep Curls – Dumbbell	3	10
Tricep Dips	3	Failure

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Friday

Exercise	Sets	Reps
Squats	3	10
Standing Calf Raises	3	10
Leg Extensions	3	10
Wide-Grip Pull-ups	3	10
Lat Pull-Downs	3	10
Dumbbell Shrugs	3	10
Forearm Curls	3	Failure

* When choosing a weight for the forearm curls, start by using only the barbell without any weights added.

* Also for both forearm curls and the dips do as many reps as you can until you can’t do anymore (takingyour muscles to failure.)

Now that we have the weight training portion of the Abercrombie workouts first phase done let’s move on to the Cardio and Abdominal Workout Phase One.

Cardio Routine Daily Schedule

Day	Time	Length
Monday	Pre-Workout	10-15 mins
Tuesday	Pre-Workout	10-15 mins
Wednesday	Morning	30 mins + Abs
Thursday	Pre-Workout	10-15 mins
Friday	Pre-Workout	10-15 mins
Saturday	Morning	30 mins + Abs
Sunday	Morning	30 mins + Abs

* The cardio sessions should consists of running, biking, or elliptical sessions preferably.

Now Diet: 

Sample Diet

	Time	Meal
Meal 1	7 am	1 Cup Oatmeal 3 Scrambled Eggs 1 Glass of Milk
Meal 2	9 am	40 Gram Protein Shake 1 Granola Bar
Meal 3	12 pm	6-8 Ounce Chicken Breast 1 Baked Potato 1 Cup Corn
Meal 4 (post workout)	3 pm	40 Gram Protein Shake 1 Banana 1 Gatorade
Meal 5	4 pm	1 Cup Brown Rice 2 Cups Mixed Vegetables 6-8 Ounces Lean Fish
Meal 6	8 pm	2 Cups Cottage Cheese

For the first phase of the Abrecrombie workout the diet is pretty simple and you only need to follow a few important guidelines:

1. The first thing you need to concentrate on is trying to eat 6 meals a day. It may sound hard at first but each meal doesn’t need to be a full fledged meal. Meals can be something as simple as a protein shake and an apple or bagel and a can of tuna. The reason behind having 6 meals a day is to keep your body in an anabolic state so that it will be able tobuild muscle instead of burning it off as energy.

2. The second key to abercrombie workout diet is to concentrate on having a well-rounded diet that consists of 40% carbs, 40% protein, 20% good fats. Most of your carbs should be complex carbs such as whole wheat or oats. Also your fat intake should strive to avoid trans fat and saturated fats, it’s best to concentrate of getting your fats from essential fatty acids and omega 3 fatty acids. Good sources of these fats come from nuts and fish.

3. Try to include at least one quality source of protein with every meal and a total of one gram of protein per pound of body weight every day. For example if you weigh 170 pounds you should consume 170 grams of protein per day from quality protein sources like chicken, fish, milk, beef, and whey protein shakes. It’s important to maintain a high level of protein intake so the body stays in an anabolic state instead of shifting into a catabolic state where your body breaks down its hard earned muscle.

Finally a list of important supplements to complement the process: 

Sample Supplement Schedule

Supplement	Time	Amount
Whey Protein Shake	9 am (Meal 2)	1 Scoop
Multi-Vitamin	With Lunch	1/2 Daily Serving
NO Xplode	Pre-Workout	1-2 Scoops
Whey Protein Shake	Post-Workout	1-2 Scoops
Multi-Vitamin	With Dinner	1/2 Daily Serving

This concludes the first phase of the workout of Abrecrombie, we recommend you follow this guide for about a month, so try it.

Source: Abrecrombie Workout

NUTRITION TIP OF THE WEEK: Eat More Beef Meat (Grass Fed Beef)

Veal is important for the development of lean muscle mass due to its content of protein, cholesterol, zinc, iron and B vitamins.

 The beef from grass-fed beef has much higher levels of conjugated linoleic acid (CLA) than conventionally fed cattle, which helps eliminate body fat and lean muscle mass development.

Source: bodybuilding.com

VIRILITY DIET: Food That Was To Strengthen Virility

DO YOU KNOW THE INGREDIENTS IN THE VIRILITY DIET?

WHAT TO EAT TO GET HARDER ERECTIONS. (LITTLE BLUE PILL NOT REQUIRED.)

* WATERMELON

The summer fruit is high in citrulline, which—like that little blue pill—stimulates nitric-oxide production and increases blood flow to the penis, strengthening erections.

* DARK CHOCOLATE

This treat is loaded with flavonoids that dilate your arteries. Eat about 1.6 ounces of dark chocolate (about the size of a regular Hershey's bar) daily—that's the amount researchers at the University of California found improved blood-vessel dilation by more than 10 percent.

* CHERRIES

Studies show that flavonoids in red, blue, and purple berries cleanse free radicals from arteries, relaxing them and improving blood flow.

* OYSTERS

Yes, they really are aphrodisiacs. Raw oysters are the richest dietary source of zinc, which not only improves blood flow but also fuels testosterone production. When testosterone levels drop, so do your performance and your libido, Lamm says. Wild eastern oysters have the most zinc, followed by eastern farmed and wild Pacific.

* GRASS-FED BUTTER

Recent studies have shown that people with the highest intakes of the vitamin K2, found in grass-fed beef and dairy products like butter, cut their risk of coronary heart disease in half. And what's good for your ticker is always good for your erections.

* BANANAS

Don't giggle: Bananas are high in potassium, which relaxes blood-vessel walls, allowing for better blood flow throughout the body. Plus it offsets a high-sodium diet, keeping your blood pressure in check, according to a study in the journal Hypertension. Narrow blood vessels lead to low blood flow, which leads to . . . well, not much.

* GARLIC

This allium vegetable boosts blood flow to the penis by increasing nitric-oxide production and relaxing blood vessels.

* WALNUTS

The amino acid L-arginine, found abundantly in walnuts, is one of the building blocks of nitric oxide. Translation: A diet that includes these nuts with the rock-hard shell makes for consistent, rock-hard erections. According to a panel conducted by the European Food Safety Authority, you should eat about ¼ cup a day.

* GINGER

By scrubbing blood vessels of free radicals and decreasing inflammation, ginger relaxes arteries and improves blood flow. According to a study in the International Journal of Cardiology, about 1 teaspoon a few times a week is all you need to reap ginger's cardiovascular rewards.

* NUTMEG

A study of natural aphrodisiacs in the BMC Complementary and Alternative Medicine journal found that nutmeg increases libido and erectile performance. Nutmeg also contains myristic acid, which has been shown to stimulate production of the all-important nitric oxide, the key to a healthy erection.

* OLIVE OIL

According to a study in the journal Lipids, olive oil helps increase testosterone production.

* SALMON

Rich in omega-3 fatty acids, salmon promotes erectile health by effecting a threefold increase in nitric-oxide production, according to the journal Fertility and Sterility. The researchers recommend 1 gram of omega-3s a day, which you can get in 3 ounces of salmon.

* ALCOHOL

Moderation is the key. According to research conducted by David R. Meldrum, M.D., a reproductive endocrinologist and a clinical professor at the David Geffen School of Medicine at UCLA, one to two drinks daily can have beneficial effects on erectile function, but more than that can suppress blood flow and decrease nitric-oxide production. "Red wine is generally the best," Meldrum says. "But the antioxidant content can vary a lot. Generally, warmer growing regions produce wines with more antioxidants."

* PISTACHIOS

Adding a daily handful of pistachios to your diet can improve your erectile function, "sexual satisfaction, orgasmic function, sexual desire, and overall satisfaction," according to a study in the International Journal of Impotence Research. These tasty snacks are high in arginine, which increases nitric-oxide production.

* ALMONDS

Vitamin E, of which almonds are a prime source, enhances nitric-oxide production, according to the British Journal of Urology International. A small handful a few times a week is all you need.

Source: Details.com

Models:  Douglas Peaney By Michael A.Downs

               Gary Taylor By  Michael A.Downs

NUTRITION TIP OF THE WEEK: Includes Blueberries in your Diet

Cranberries are a fruit rich in antioxidants that help prevent arteriosclerosis with its sweet taste.

According to studies conducted by the USDA-funded Arkansas Children's Nutrition Center, a diet rich in blueberries prevents plaque formation on the walls of the arteries and regulate blood pressure.

M.H.

NUTRITION TIP OF THE WEEK: Drinking Water

Drink at least 8 glasses of water daily. Water is important for our body to develop all its functions successfully.

P.F.

NUTRITION TIP OF THE DAY: Including Garlic in Your Diet

Despite the smell, the garlic will help to prevent the formation of cancer cells and reduce hypertension.

Source: M.H.

NUTRITION TIP OF THE DAY: Substitute Healthy Snacks For Junk Food

EATING HEALTHY SNACKS

If you're a three-meal-per-day guy, chances are that your energy levels take a dive between meals. By refueling with healthy snack foods, instead of traditional junk food, you'll keep your energy levels high without sacrificing your health. Traditional junk foods tend to be high in sugars and fat.

                                   DO NO EAT JUNK FOOD

When consumed, these foods will give an immediate boost of energy, followed by a big energy drop. Eating healthy snacks, on the other hand, can help to ensure that your energy stays level throughout the day.

Source: askmen.com 

NUTRITION TIP OF THE DAY: Eat More Quinoa

Quinoa Real

Cooked Quinoa 

The quinoa will help to reduce hunger and take your body fat.

M.H.

RECIPE OF THE WEEK: Pump Protein Smoothie

* Pump Protein Smoothie

2 scoops of protein favorite flavor

1 cup favorite flavor ice cream

1 banana

1 cup whole milk

1 cup strawberries

1 cup yogurt

"This shake provides 967 calories and 60-65g of protein"

This liquid should be careful all those lactose intolerant you. Also I've put the pump for something ... not to be taken on a stomach that is not ready (read: not the first liquid to be tested).

* I'm poor and I can not buy whey protein

1 cup skim milk

4 tablespoons of cooked oatmeal

2-3 tablespoons of Nesquik

1 banana

"678 calories and approximately 40g of protein"

The ideas are endless but here are some simple recipes that I have seen with my own eyes that work.

Health!

Model: Ryan Gosling

NUTRITION TIP OF THE DAY: Eat More Rucula

Eat the rocket (Rucula), because it provides vitamin A (for the eyes), C (for the immune system) and K (for clotting) and protect your heart.

M.H

RECIPE OF THE WEEK: ONE- SKILLET CHICKEN WITH SPINACH AND MUSHROOMS

This dish is very low in fat and carbs, but it's very filling and yummy. You can alter the taste to your liking. If carbs aren't an issue for you, it's delicious served over pasta or rice.

Ingredients

Serves:    Prep:  10min |Cook: 15min |Total: 25min
              

4 skinless, boneless, chicken breast halves, cut into 1" pieces

salt

ground black pepper

2 cloves garlic, minced

1 can (15 ounces) diced tomatoes, drained

1 bag (5 ounces) baby spinach

2 cups thinly sliced mushrooms

0,5 cup parmesan cheese, grated

Directions

1.Season the chicken with salt and pepper to taste.

2.Coat a large nonstick skillet with cooking spray, and place it over medium heat. When it's hot, add the chicken and cook for 5 to 10 minutes, or until it's no longer pink and the juices run clear.

3.Remove the chicken to a plate, covering to keep it warm. Add the garlic to the pan. Cook for 2 to 3 minutes, or until the garlic is fragrant. Add the tomatoes, spinach, and mushrooms. Cook for about 3 minutes, or until the liquid is reduced by half. Put the chicken back in the pan and stir. Adjust the seasoning, if necessary. Sprinkle with the cheese just before serving.

Photo: Mitch Mandel

Source: recipes.menshealth.com

NUTRITION TIPS OF THE DAY: Eat Less and Slow

Eat less and more slowly and you will still feel full that after a binge.

M.H.