The weight is over; so now it’s time to psych yourself up, and get the low down on mass building to shape up.
Building those biceps is easily achieved with a combination of diet and toning exercises using weights. For safe muscle expansion, it is important to progressively lift more weights each week and ensure that this is set by a fitness expert.
Flavour gets top tips from aspiring bodybuilder Leos Diamantidis on how to get started on achieving sculpted muscles
Firstly can you tell me some daily diet routines that you use to increase muscle mass?
To begin with an increase in protein for about 12 weeks, approximately 350g a day, coming from, egg whites, fillet steak, chicken breasts, propeptide protein drinks
Then there’s the carbs; brown rice, rice cakes, oats. O average 200g daily, then gradually reducing, I will increase or decrease them on a daily basis depending on the level of physical activity I am doing that day. I try to have 6-7 meals per day every 2.5hrs to keep my metabolism high.
Can you advise our readers of any additional personal tips?
- Dedicate yourself, and don’t let anything stand in your way I use supplements; multi-vitamins, vitamin e, c flaxseed oil and green tea used daily. For me they help promote muscular recovery.
- The best protein drinks are blended proteins, they release slower in your system providing your muscles with amino acids for up to 7 hours.
- That ripped muscle look is achieved combination of healthy eating, low carbs, high protein, weights and lots of cardio to reduce body fat It’s not easy, but if you want it you got to work for it!
Wow that’s quite heavy going to fit that all in, what about the exercise?
I train slow and heavy it’s a very strict form; Monday to Friday, one body part per day, with abs 2-3 times per week. Then the cardio starts at 8 weeks, 30mins every morning gradually increasing to 45min before breakfast then 30 minutes before bed.
Words by Lea James
