Body Type-Specific Drying Program
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ScribdTranslationsBody Type-Specific Drying Program
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ScribdTranslationsProgram to Dry:
55% Protein 35% Carbohydrates 10% Fat
!6mealsadaywithanaverageof
2600CaloriesPerDay.
ENDOMORPH:MaintainaBaseof2600
CaloriesTrain4timesaweek
Cardio40minsaftereachsessionof
bodybuildingtrainingday
60minutestheother2days
Takeasingledayoff.
ECTOMORPH:Keep2600Calories
Train4timesaweek
NoCARDIO
MESOMORPH:Keep2600Calories
4timesaweek20/30minsofcardio
aftereachsession
" Important choice to really consider and
on which to focus:
# Remove all dairy products. But
add calcium as a supplement
food.
# Increase your water intake! (4 liters)
per day)
# No fruits! (For better results)
# Completely remove the sugar IF YOU
TO BE DRY YOU MUST SUFFER!
Don't put too much salt on your food but IT DOES NOT
NEVER remove it, keep it in the diet.
! Menu for Drying:
• Meal 1
200 Gr of Rice
5 eggs (Keep one yolk)
3 glasses of water
¼ of avocados
• Meal 2
150 g of fish or chicken
200 g of Sweet Potatoes
¼ of avocados
1 tablespoon of olive oil
• Meal 3
5 eggs (only 1 yolk)
200 g of rice
Green salad with olive oil
3 glasses of water
• Meal 4
150 g of fish or chicken
200 Gr of Sweet Potato or Rice
Salade / Concombre
• Meal 5
150 grams of White Fish or Chicken
salade verte / Concombre
¼Avocados
• Meal 6
• 150 grams of White Fish or Chicken
• green salad / cucumber
oIMPORTANT NOTE: All vegetables must
to be green: Salad, Cucumber, asparagus, zucchini
etc.!!
Whey Protein for Cutting:
You can use it between meals or as soon as you...
you wake up in the morning.
Buy ISOLATE (Rich in BCAA) and Pure
30 gram = 120 calories
" Training program!
1)Jour 1(Samedi) : Jambes /Mollet / Cardio le
evening
Day 2 (Sunday): Chest Biceps abs/
Cardio after training
3) Day 3 Monday: Cardio Morning on an empty stomach Abs /
Evening before the last meal
4)Jour 4 (Mardi): Dorsaux Triceps/ Cardio
5)Jour 5(Mercredi): Epaule Abdos / Cardio
Day 6 rest
Day 7 Rest
CARDIO ACCORDING TO BODY TYPES
ECTOMORPH: NO CARDIO
MESOMORPH:
Day 1: Evening 45 minutes before the last meal
Day 2: 30 min (HIT Cardio) After the session
Day 3: 45 min fasting (JamCore fasting) / Evening Before the
last meal
Day 4:30 min (HIT Cardio) After the session
Day 5: 30 min (HIT Cardio) After the session
Day 6: 45 minutes in fasting (JamCore fasting) / Evening Before the
last supper
Jour 7 :REPOS
ENDOMORPH:
Day 1: The Evening 60 min Before the Last Meal
Day 2: 45 min (HIT Cardio) after the session
Day 3: 60 min on an empty stomach (JamCore on an empty stomach) / Evening before the
last meal
Day 4:45 min (HIT Cardio) after the session
Day 5: 45 min (HIT Cardio) after the session
Day 6: 60 min on an empty stomach (JamCore Fast) / Evening Before the
last meal
Day 7: REST
Parts of the Body:
Rest between each set: 60 seconds at most
Work with 75% of your Max
Pectorals
Incline Dumbbells 30 degrees: 4 sets x 10
12
Declined bench press: 4 sets x 10 - 12
Inclined 45 Degrees: 4 sets x 4 series x 10 - 12
Inclined Spread: 4 sets x 10 - 12
2)- Biceps
Curl with the bar: 4 sets x 10 - 12
Alternate curl: 4 sets x 10 - 12
Curled Dumbbells: 4 sets of 10 - 12
3) Abdominals
Crunch: 3-4 sets x 20-30 reps
Leg Raises: 3-4 sets x 20-40 reps
Twist du corps: 3- 4 séries x 20 - 40 reps
4)- Dorsaux
Fixed Bar: 4 sets x 10 - 12
Front Pulley Traction: 4 sets x 10 - 12
Rowing with the bar: 4 sets x 10 - 12
Dumbbell Row: 4 sets x 10 - 12
Narrow grip pull-ups Supination: 4 sets x 10 -
12
5) Triceps:
Triceps Traction: 4 sets x 12 - 15
Triceps Extension with Bar: 4 sets x 10 - 15
Triceps Extension: Dumbbells: 4 sets x 10 - 15
6) Shoulders:
Dumbbell Press: 4 sets x 10 - 12
Lateral Raise: 4 sets x 10 - 12
Barbell Raise: 4 sets x 10 - 12
Posterior elevation: 4 sets x 10 - 12
7) Calves:
Extension de Jambes: 4 séries x 12- 15 reps
Hamstrings: 4 sets x 12-15 reps
Leg Press: 4 sets x 12-15 reps
Sources ahead: 4 sets x 12-15 reps
Squat: 4 séries x 12- 15 reps
Leg Press: 4 sets x 12-15 reps
LINKS TO YOUTUBE VIDEOS
1)- Basic Program for Mass:
[Link]
L8&list=TLhfyTGGXja0M
2) Basic Nutrition for Cutting Period:
[Link]
aIK6UAB5xw
3)- How to Do Cardio:
[Link]
4)- Dietary Supplement:
[Link]