GROOMING EXPOSURE
Show Some Muscle
Join a gym, take some vits – here’s how to get a ripped look
You’ve dropped some weight, but now it’s time to psyche yourself up and get
the low-down on muscle mass building to really 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 some top tips from aspiring bodybuilder Leos
Diamantidis on how to get started on achieving sculpted muscles.
Firstly, do you have any daily diet routines that you use to
increase muscle mass?
To begin with, increase your protein intake for about 12 weeks to
approximately 350g a day. This should come from egg whites,
fillet steak, chicken breasts and Pro-Peptide protein drinks.
Then there’s the carbs, for which I would recommend
brown rice, rice cakes, oats. On average you should be having
about 200g daily, then gradually reducing the amount. 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 six to
seven meals per day, every two and a half hours, to keep my
metabolism high.
Do you have any additional personal tips for our readers?
• Dedicate yourself, and don’t let anything stand in
your way.
• I use supplements; multivitamins, vitamin E, C and
flaxseed oil, and I also drink green tea. For me, they
help promote muscular recovery.
• The best protein drinks are blended proteins.
They are released more slowly in your system
providing your muscles with amino acids for up
to seven hours.
• That ripped muscle look is achieved through a
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’ve
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 two to three times per week. Then the cardio starts
ords by Lea James at eight weeks – 30 minutes every morning, gradually increasing to 45
W minutes before breakfast then 30 minutes before bed.
www.flavourmag.co.uk 015
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