Zeus
MuscleChemistry Registered Member
Brian Stann's Muscle Building Program
When training to build muscle, Brain Stann eats like a horse mainly because he's working like one, and needs a lot of nutrient dense foods to keep him properly fueled. He lives and breathes all aspects of his fighting career and does everything he can to build explosive muscle to be stronger, faster and more powerful than his opponent. If you want the muscles it takes to defeat your foe, check out Brian's personal muscle building plan.
Brian Stann's Fitness Program
[COLOR=#fff !important]Watch The Video! - 12:25[/COLOR]
Muscle-Building Regimen
Nutrition:
Meal 1:
7 Egg Whites
Protein 17g | Carbs 1g | Fat 262mg
4 Strips Turkey Bacon
Protein 25g | Carbs 3g | Fat 24g
2 Pieces Of Multigrain Toast
Protein 5g | Carbs 26g | Fat 2g
Meal 2:
2 Chicken Breasts
Protein 113g | Carbs 7g | Fat 23g
1 Boiled Yam
Protein 2g | Carbs 30g | Fat 154mg
Mixed Salad
Protein 1g | Carbs 3g | Fat 700mg
2 Tablespoons All-Natural Almond Butter
Protein 6g | Carbs 6g | Fat 17g
Meal 3:
Whole-Grain Pasta
Protein 11g | Carbs 56g | Fat 2g
Lean Ground Turkey
Protein 23g | Carbs 0g | Fat 9g
Meal 4:
1/4 Pound Turkey
Protein 30g | Carbs 639mg | Fat 9g
Whole-Grain Wrap
Protein 4g | Carbs 29g | Fat 3g
Açai Shake
Protein 8g | Carbs 52g | Fat 32g
Mixed Veggies
Protein 3g | Carbs 12g | Fat 610mg
Meal 5:
2 Scoops Gaspari IntraPro
Protein 50g | Carbs 1g | Fat 7g
1 Scoop Vibrant Health Green Vibrance
Protein 2.6g | Carbs 3.6g | Fat 0.9g
Açai
Protein 8g | Carbs 52g | Fat 32g
Meal 6:
Salmon Filet
Protein 13g | Carbs 0g | Fat 4g
Brown Rice
Protein 5g | Carbs 45g | Fat 2g
Mixed Veggies
Protein 3g | Carbs 12g | Fat 610mg
Meal 7:
2 Scoops Gaspari Myofusion
Protein 50g | Carbs 10g | Fat 6g
1 Tablespoon All-Natural Almond Butter
Protein 3g | Carbs 3g | Fat 9g
Training:
Day 1:
When training to build muscle, Brain Stann eats like a horse mainly because he's working like one, and needs a lot of nutrient dense foods to keep him properly fueled. He lives and breathes all aspects of his fighting career and does everything he can to build explosive muscle to be stronger, faster and more powerful than his opponent. If you want the muscles it takes to defeat your foe, check out Brian's personal muscle building plan.
Brian Stann's Fitness Program
[COLOR=#fff !important]Watch The Video! - 12:25[/COLOR]
Muscle-Building Regimen
Nutrition:
Meal 1:
7 Egg Whites Protein 17g | Carbs 1g | Fat 262mg
4 Strips Turkey Bacon Protein 25g | Carbs 3g | Fat 24g
2 Pieces Of Multigrain Toast Protein 5g | Carbs 26g | Fat 2g
Meal 2:
2 Chicken Breasts Protein 113g | Carbs 7g | Fat 23g
1 Boiled Yam Protein 2g | Carbs 30g | Fat 154mg
Mixed Salad Protein 1g | Carbs 3g | Fat 700mg
2 Tablespoons All-Natural Almond Butter Protein 6g | Carbs 6g | Fat 17g
Meal 3:
Whole-Grain Pasta Protein 11g | Carbs 56g | Fat 2g
Lean Ground Turkey Protein 23g | Carbs 0g | Fat 9g
Meal 4:
1/4 Pound Turkey Protein 30g | Carbs 639mg | Fat 9g
Whole-Grain Wrap Protein 4g | Carbs 29g | Fat 3g
Açai Shake Protein 8g | Carbs 52g | Fat 32g
Mixed Veggies Protein 3g | Carbs 12g | Fat 610mg
Meal 5:
2 Scoops Gaspari IntraPro Protein 50g | Carbs 1g | Fat 7g
1 Scoop Vibrant Health Green Vibrance Protein 2.6g | Carbs 3.6g | Fat 0.9g
Açai Protein 8g | Carbs 52g | Fat 32g
Meal 6:
Salmon Filet Protein 13g | Carbs 0g | Fat 4g
Brown Rice Protein 5g | Carbs 45g | Fat 2g
Mixed Veggies Protein 3g | Carbs 12g | Fat 610mg
Meal 7:
2 Scoops Gaspari Myofusion Protein 50g | Carbs 10g | Fat 6g
1 Tablespoon All-Natural Almond Butter Protein 3g | Carbs 3g | Fat 9g
Training:
<TABLE border=0 cellSpacing=3 cellPadding=3 width=420 bgColor=#636363><TBODY><TR><TD>TERMS YOU'LL NEED TO KNOW</TD></TR><TR><TD bgColor=#000000><TABLE border=0 cellSpacing=4 cellPadding=3 bgColor=#000000><TBODY><TR><TD>Triset - Three exercises are performed consecutively without any rest.
Giant Sets - Four or more exercises are performed consecutively without any rest.
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.
Isometrics - Isometric exercise involves producing force in a static position, with the result that joint angle does not change. Typically, these exercises are performed against an immovable object or weight.
Grappling/No-Gi Grapping - Grappling refers to the style of fighting focused upon in Brazilian Jiu-Jitsu. No-Gi grappling refers to grappling without wearing the standard jiu-jitsu uniform known as a gi.
Giant Sets - Four or more exercises are performed consecutively without any rest.
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.
Isometrics - Isometric exercise involves producing force in a static position, with the result that joint angle does not change. Typically, these exercises are performed against an immovable object or weight.
Grappling/No-Gi Grapping - Grappling refers to the style of fighting focused upon in Brazilian Jiu-Jitsu. No-Gi grappling refers to grappling without wearing the standard jiu-jitsu uniform known as a gi.
[ Reading Workout Logs ]
</TD></TR></TBODY></TABLE></TD></TR></TBODY></TABLE>Day 1:
- Morning:
- Grappling (90 minutes)
- Striking drills and bag work (90 minutes)
- Morning:
- No-Gi Grappling (90 minutes)
- Warmup: Plyometrics
- Triset:
Power Cleans: 3 sets to failure
Neck Resistance: 3 sets to failure
Twists: 3 sets to failure - Triset:
Weighted Pull-Ups: 3 sets to failure
Isometric Bench Press: 3 sets of 15-25 second holds followed by an explosive press
Single-Leg Squat: 3 sets to failure - Giant Set:
Walking Lunges: 3 sets to failure
Front Squats: 3 sets to failure
Standing Military Press: 3 sets to failure
Weighted Squat Jumps: 3 sets to failure
</TD></TR><TR height=4 bgColor=#000000><TD></TD></TR><TR><TD>Printable Page
PDF Document</TD></TR></TBODY></TABLE>
- Morning:
- Wrestling
- Striking drills and grappling
- Morning:
- MMA training and grappling with strikes
- Striking bag work
- Morning: Strength and conditioning:
- Warmup: Plyometrics
- Triset:
Single-Arm Snatch: 3 sets to failure
Neck Resistance: 3 sets to failure
Medicine Ball Throws: 3 sets to failure - Triset:
Weighted Pull-Ups: 3 sets to failure
Weighted Push-Ups: 3 sets to failure
Split Squats: 3 sets to failure - Triset:
Walking Lunges: 3 sets to failure
Weighted Pull-Ups: 3 sets to failure
Core Exercises: 3 sets to failure
</TD></TR><TR height=4 bgColor=#000000><TD></TD></TR><TR><TD>Printable Page
PDF Document</TD></TR></TBODY></TABLE>
Evening:- Wrestling
- Brazilian Jiu Jitsu training focusing on submissions (120 minutes)
- Off
