Body Building Guide 3rd Edition by Mohammad Sikandar Khan Lodhi

2013
[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

[BODY BUILDING GUIDE]
[Type the abstract of the document here. The abstract is typically a short summary of the contents of the document. Type the abstract of the document here. The abstract is typically a short summary of the contents of the document.]
MOHAMMAD SIKANDER KHAN LODHI BIO-MEDICAL ENGINEERING GUIDE.INC 10/26/2013

NOTE: Ask by your doctor before use this guide. DIET SELECTION TECHNIQUE :Chicken egg white => 93% absorptions in human body. Fish => 75% absorptions in human body. Beef => 80% absorptions in human body. [ one pound beef of Eye of Round has 93 gram of protein ]. Chicken meat => 81% absorptions in human body. Whole Chicken egg => 100% absorptions in human body. ----------------------CHEST WORK OUT:Chest day 1: 1. 2. 3. 4. 5. 6. Flat bench press. Incline bench press . Dec-line bench press . Chest pull over. Deeps on paddle bar. Cable cross over.
Chest day 2: 1. Flat dumbbell press. 2. incline dumbbell press . 3. decline dumbbell press. 4. Flat bench chest flying. 5. Incline bench chest flying. ----------------chest-finished-------BI-CEP DAY 1 AND 2 : 1st
WWW.MEDICAL-IMAGE-PROCESSING.BLOGSPOT.CA
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4th
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5th
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---------bi cep finished TRICEP DAY 1:-
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CLOSE GRIP BENCH PRESS WITH EZ-BAR [ OR CURVE BAR ].
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TRICEP AND CHEST DEEPS. ----------DAY 2 FOR TRICEP :
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With close grip
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Close grip tricep work out build both part of tricep muscle , note: tricep is a 2/3 part of your arms and bicep is 1/3 of your arms. ---------------TRICEP FINISHED HERE----------SHOULDER DAY 1:
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-------------------SHOULDER FINISHED HERE------BACK DAY 1 :
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-----------------Back Finished here--------TRAPS [OR COLAR ] :-
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3RD
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TRAPS FINISHED HERE------------------------------------------ If you complete 1 or 2 repeations with over maximum weight , it does not means that you dont able to lift that weight in near future but this one or 2 repeations show you that in future you complete 10 or 12 repeations with that weight , so all you need is strength , & strength comes by eating right food . Muscle build only after breaking down muscle first , like what is body building , in body building you break down muscle by doing intences hard core work out in Gym with heavy weight , [ in this way you only break down your muscle ] then when you eat right amount of protein diet + carbohydrates diet [ its mean you give all the right amount of row material to your body to repair old damage muscle fibers & build some more muscle fibers in order to make your muscle get ready to deal with most new heavy weight , what you used currently in gym, so after eating right amount of protein + carb diet , then when you sleep in bad that at night or in resting state your body get build muscle & repair muscle too. Try to do workout with individual weight on each individuals muscle , like work out on 1-muscle at a time if possible .
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BODY-RE-BUILDING SETS: [AFTER 15 MIN WARM-UP EXERCISE] Note : After two month warm up exercises in gym then start below body re-building sets. Set-1 => 10-repeations + 2 extra repeations after failure . Set-2 => 9-repeations + 2 extra repeations after failure . Set-3 => 8-repeations + 2 extra repeations after failure . Set-4 => 7-repeations + 2 extra repeations after failure . Set-5 => 6-repeations + 2 extra repeations after failure . Note : take as much weight , which cause to make the failure at 10,9,8,7 & 6 repeations in respected sets , then donot put the weight down or do not lose weight then take 2 breath to re charge your self then complete two more repeations after failure & this last two more repeations will increase your muscle size . Note : body re-building sets help you to re-build your muscle size after long GAP in work out. --------------BODY-BUILDING SETS [ITS INCREASE YOUR SIZE ]: After 15 min warm up exercises. Set-1 => 30 repeations + 2 extra repeations after failure . Set-2 => 25 repeations + 2 extra repeations after failure . Set-3 => 20 repeations + 2 extra repeations after failure . Set-4 => 15 repeations + 2 extra repeations after failure . Set-5 => 12 repeations + 2 extra repeations after failure . Set-6 => 10 repeations + 2 extra repeations after failure . Set-7 => 8 repeations + 2 extra repeations after failure . Set-8 => 6 repeations + 2 extra repeations after failure . Set-9 => 4 repeations + 2 extra repeations after failure . Note: take as much weight which cause to make failure at 30, 25,20,15,12,10,8,6,4 repeations in there particular sets , after that failure point must complete 2-extra repeations after failure . -------------
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Body Maintaining sets :After 15 min warm up exercises Set-1 => 30 repeations Set-2 => 25 repeations Set-3 => 12 repeations Set-4 => 10 repeations Or Set-1 => 10 repeations Set-2 => 10 repeations with heavy weight .
------------Tips : 3500 calories = 1 pound body fats = 3.5 kilo calories =3.5 Kcal. If you lose 3.5 Kcal , its mean you lose 1-pound body fats from your body . If you gain Extra 3.5 Kcal from your diet , its mean you gain 1-pound of body fats from your extra over diet . Conclusion => eat as much protein diet as much you do work out , other wise extra protein what you eat , it [extra protein] will convert into extra calories then that extra calories store in your body as fats . So, if you follow this formula FORMULA: PROTEIN FORMULA:=> [ Where [ ];
];
Then you must need to do hard core work out in GYM , as much after that all the calories you eat in a day by your above diet will make protein and that each protein must build your muscle in which you did hard core work out otherwise if some amount of protein from above diet do not absorbed or make muscle then it will build fats in your body so it also important to do some amount of cardio or running or 2 hour walk after your workout in order to cover all the protein absorbed in your body.
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GO BY FEEL: in gym during work out you go by feel only when , you feel the strength level in your body , in short => go by feel depending upon your strength-level of your body , and your strength level is depend upon the right amount of diet what you eat plus in your good physiological-system of your body , So , if you have good physiological system plus if you eat right amount of diet which increase your strength-level , So, if your strength-level get increase then it give you great strong feeling in your body after that you feel strong mentally , then when you go to gym , you naturally lift heavy weight. -----------Weak-1:
Monday Day 1 for Chest,back ,legs+1 hour cardio in morning + 1 hour cardio in night
tuesday Must do Cardio for 3 hours + fourarms+calve s +traps 1st two exercises
wednesday Day 1 for Bicep,tricep, shoulder+1 hour cardio in morning + 1 hour cardio in night
thursday Must do Cardio for 3 hours + fourarms+calve s +traps 2nd two exercises
friday Must do Cardio for 3 hours+abd ominal.
saterday Must do Cardio for 3 hours+abd ominal.
sunday Rest
Weak-2: Monday Day 2 for Chest,bac k ,legs+1 hour cardio in morning + 1 hour cardio in night tuesday Must do Cardio for 3 hours + fourarms+calve s +traps 1st two exercises wednesday thursday Day 2 for Bicep,tricep, shoulder+1 hour cardio in morning + 1 hour cardio in night Must do Cardio for 3 hours + fourarms+calve s +traps 2nd two exercises friday Must do Cardio for 3 hours+ab dominal. saterday Must do Cardio for 3 hours+ab dominal. sunday Rest
-----Over-weight diseases : => heart-diseases, type-2 diabetes, breathing-problem and certain cancer. OVER-WEIGHT => Having extra body weight ffrom muscle , bone , fats and/or water.
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OBESITY => having a high amount of extra-body fats . BODY-MASS-INDEX [BMI] => its a tool to measure the over weight and obesity. Method to reduce over weight : => more energy out then energy in over time [6-month] = weight loss. For over-weight [ ]; FOR obesity [ ]; 1. Follow a healthy diet. 2. Reduce your daily intake by 500 calories for weight loss. 3. Get physically active . 4. Limit the time you spend being physically inactive. ------------------------------finished-here---------------
100 gram chicken breast has 23.5 gram protein . Wearing body building belt is helpful to stop your waist of further increasing in size. I just want to be a body builder but I do not want to be the competator , because I dont like competions. Try to do work out in a muscle or body in a isolation environment because your muscle build or grow only when your rest of your body muscle keep in a isolation state and only those muscle will lift weight in which you are doing work out in gym. Never eat chicken eggs white or chicken whole eggs more then 20 in a day because its bad for human body. Make body in that way in which body looks equal in the mirror. Body building is the game by strength:a. So many people said that if they use steroid by through injecting steroid in there body or by eating steroid directly from supplement then they will build there body very big b. But on the other hand some people including me believe in that the body building is the game by strength therefore in order to build body you need the strength. c. And what Jay cuttler said , he said the muscle grows only when if the maximum stress applied on a muscle in which you working on in gym, by using heavy weight then your muscle grows. d. Therefore , to build muscle , you need the maximum strength in order to apply maximum stress on your muscle , then your muscle grow quickly. i. So, for maximum strength some people think they try to use steroid by through injecting steroid in there blood stream or by directly eating powder of steroid , and these people said that they use steroid in either way , then they got max strength then they apply max stress on there muscle which cause to grow muscle quicker, after eating protein diet, protein is important to grow muscle.
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ii. But on other hand, I think that , to build muscle quick, its true that you need max strength in order to apply max stress on your muscle , in order to grow muscle quick by lifting heavy weight, but I dont said to use steroid in order to gain max strength , so, the question rise , from where I am gaining max strength in order to build muscle quick, yea, I like to tell you this info basically I gain this max strength from beef yea , its true its the reason from where I easily lift heavy weight in gym, which help me to apply max stress on my muscle in between work out in gym, then when I am in my home or in job I always try to eat my protein diet which include beef plus chicken breast plus vegetables plus grabe fruit plus oranges plus eggs plus banna which help to repair and grow my muscle and I take at least 8-10 hour sleep. Do work out on bicep , tricep and calves and shoulder two time more then the large body parts like cheast, back and legs. ------------If my body weight is 87 kg then. 500 gram = 0.5 kg = 1.1 Lb (pounds). 100g chicken breast=23.5 gram protein. 23.5(5)=117.5 gram protein in 1.1 pound(Lb) chicken breast. Calculations: ->1.1 Lb +1.1Lb=117.5g+117.5g+52.1=287.1g protein {-> 87kg (2.2)=191.4Lb; -> 191.4Lb( n=1.5 ) = 287.1g protein required} -> 52.1/4.7=11 chicken large egg white. ->4.7 g protein = large chicken egg white. ->2.2Lb chicken breast+11chicken egg white=287.1g protein. -----------------finished----BODY MASS INDER= 1% body fat=1kg body fats. BMI INDEX : Below 18.5 Under weight 18.5-24.9 Normal 25-29.9 Over weight 30 & above ---Body fats percentage range for male: Fitness 14-17%. Acceptable 18-26%. Overweight 27-37% Obese 38%+ . For women: Fitness 21-24% . Acceptable 25-31% Obese 32%+ ------------Formula for men : F1=TBW(1.082)+94.42(F2)=WAIST MEASUREMENT(4.15) ;
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LBM=F1-F2. BFW=TBW-LBM. BODY FAT %=BFW(100)/TBW. F3=WAIST MEASUREMENT(AT NAVAL) x0.157 F4=HIP MEASUREMENT(AT FULLEST POINT) x(0.249). F5=FOREARM MEASUREMENT(AT FULLEST POINT)x(0.434). LBM=F1+F2-F3-F4+F5 BFW=TBW-LBM. F2=wrist measurement(at fullest point)/3.140. F1=TBW[ 0.732 ]+8.987; ABBREVIATIONS: TBW=TOTAL BODY WEIGHT. LBM=LEAN BODY MASS. BFW=BODY FAT WEIGHT. F1=FACTOR 1, -------------------NOW---------Lift weight against the gravity with the help of muscle power and try to apply near to zero acceleration [a=0=v2-v1=v1-v1] , when you lifting weight against gravity and then move weight down to earth surface [in which your muscle get in relax state] by applying negative acceleration or slowly move the weight down towards the earth surface. In body building , in a day when you eat right amount of protein diet then you must drink right amount of water in that day , just drink water in a Go by feel manner; If you take supplement protein source, then its hard to manage to drink right amount of water in that day, therefore I always use to take protein from the chicken or beef plus eggs protein source because it help me to produce thrust in my body then I drink the right amount of water with out forcing myself or with out following any strick water drinking chart. Intake a multivitamin/multimineral tablet in a day. BODY BUILDING DIET [IF YOUR BODY WEIGHT IS 191 POUND]: 1. If your body weight is [87kg=191.4 pound] , then eat at 6:00 AM 50 gram protein from [ 1.1/2 pound chicken breast +5 chicken egg white +2 oranges. 2. Eat at 11:00 AM , 50 gram protein from 1.1/2 pound chicken breast+6 chicken eggs white+1 Grabe fruit +a glass of water+ 1 plate of green vegetable . 3. Eat at 3:00 PM, 50 gram protein from 1.1/2 pound chicken breast + 1 palm-gundrade+a glass of water +1 plate of green vegetable. 4. Eat at 10:00 PM , 50 gram protein from 1.1/2 pound chicken breast +1 glass of milk+2 glass of water + 1 plate of green vegetable+1 glass of voogat or lassi. -----------------------------finished-------------I dont know about chicken , but Beef eye of round give strength because beef has iron in it. CARDIO: => cardio mean do running , walking , cycling , swimming for long period of time. Eat lean meat+ fruit +vegetables. Lean meat=> meat without fats.
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1% body fats = 1 kg body fats. ADULT-BODY FATS % : Adult body fat % = 1.20(BMI)+0.23(age)-10.8(gender)-5.4 ; Where : Male gender = 1 Female gender = 0 --------------------finished------------Ideal body fat % =4% . FOREARM: 1. FOREARM DUMBEL CURL . 2. FOREARM HAMMER DUMBEL. CALVES: 1. SETTING CALVES CURLS. 2. STANDING CALVES CURLS. ----------------finished --------------CARDIO:i. ii. iii. Do running initially uptill as much as you can, then extend the period of running upto 45-minuits in each day per week. Remember that do running every day in your life. Some day , just climb up and down the stairs with normal speed. Eat Yogget(or dahi in urdu) to increase the muscle size quickly, eat yogurt (or dahi in urdu) or drink the water shake of yogurt (or lassi in urdu) to quickly increase your muscle size . Note: when you are not eating right amount of protein diet in any day from this formula [protein eat in a day=n(body weight in kilo-gram(2.2)) ]; where [ ]; then must do light weight workout with following repeations [30,25,20] repeations or with [10repeations] . Never eat protein diet in a day more than or equal to this range [ ] with above protein formula. Other wise you got a great medical problem or piles. --------------------------finished-here body building guide 3rd edition-----------
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Body Building Guide 3rd Edition by Mohammad Sikandar Khan Lodhi

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2013

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

MOHAMMAD SIKANDER KHAN LODHI BIO-MEDICAL ENGINEERING GUIDE.INC 10/26/2013

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

---------bi cep finished TRICEP DAY 1:-

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

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CLOSE GRIP BENCH PRESS WITH EZ-BAR [ OR CURVE BAR ].

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

TRICEP AND CHEST DEEPS. ----------DAY 2 FOR TRICEP :

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

With close grip

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-------------------SHOULDER FINISHED HERE------BACK DAY 1 :

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