1 - SPECIFIC TRAINING ROUTINES TO MEET YOUR SPECIFIC GOALS
MASS
· generally requires a high-intensity of training and a moderate- to high-volume of training, but adequate rest and recovery are as important
· perform 1-3 exercises for each body part and 2-4 sets per exercise, but focus most of your effort on the larger muscle groups (i.e. thighs, back, and chest)
· proper warm-up is essential
· keep the number of repetitions between 6 - 12
· One possible option, the "double split":
DAYS 1 & 4: Chest, shoulders, triceps, biceps, and abdominals
DAYS 2 & 5: Legs and back
DAYS 3, 6, & 7: REST (extremely important!!)
· may be necessary to limit aerobic activity
· proper nutrition and increased caloric intake are prerequisites!
· eat more and make sure to get adequate rest (sleep and days off)
· you may want to choose a 3-day per week split to allow for more recovery time
· seek out more information on your optimal training program & training frequency

MAXIMAL STRENGTH
· very simple: to get stronger, heavier weights must be lifted
· proper warm-up is essential
· employ the same training split as in the MASS training program, BUT/ stick to only 2 exercises of 3-5 sets per body part & heavier loads
· keep the repetitions between 1-5 with perfect form
· keep the aerobic activity to a minimum if strength is the #1 goal
· seek out more information on optimal training routines
"CUTTING DOWN" FOR A "BEACH BODY"
· maintain a high-intensity weight training routine to maintain muscle mass
· decrease the fat, high-calorie fluids, and sugar (by ~300-500kcal/day) in the diet
· maintain a high-protein intake (use a protein supplement)
· aerobic activity should be of a high-intensity but without excessive duration
· seek out more information on nutrition

SPORT TRAINING
· what does your sport require?
· most sprint-sports will not benefit from excessive aerobic training
· running sports do not require a lot of upper body mass
· all sports require a strong lower back and abdominal area
· seek more information on sport-training such as plyometrics & speed development


2 - MAXIMAL EFFORT, MINIMAL TIME

· your workouts do not need to be more than an hour in order to be effective
· 30 minutes of intense training 2-3x's per week will still provide good results & are much better and healthier than a completely sedentary lifestyle
· prioritize your time & your training program to concentrate on exercises that work many muscles simultaneously
i.e.) squats, presses, deadlifts, and pull-ups

3 - THE HUGE NUTRITION REVIEW

Eliminate all high-fat and high-sugar snacks to help you reach your goals of a better body composition. Emphasize a diet high in quality protein and carbohydrates and quality fats and drink lots of water for optimal health and performance re-hydration. Ask for more information on precise nutrition for your goals.

CARBOHYDRATES (CHO) If you are a team sport or endurance sport athlete it is important to consistently eat a diet high in CHO to maintain your muscle's energy (glycogen) stores.
· spaghetti (without high fat sauces), rice, potatoes, breads/bagels, oatmeal, pancakes, fruits, & vegetables
· eat refined carbohydrates (sugary) treats in moderation (pop, candy, etc.)

PRE-EXERCISE
Maintain a high-PRO & CHO and fluid intake.
Sample food choices
Breakfast - eggs, cereal + milk, fruit, bagels, yogurt, lean meat
Lunches - meat sandwiches, low-fat milk, thick-crust pizza
Snacks - protein supplements, yogurt, fruit, meal replacement shakes & bars
Dinner - meat, potatoes, vegetables

POST-EXERCISE RECOVERY ENERGY INTAKE
Extremely important! Drink plenty of cool fluids to re-hydrate and consume CHO and protein ASAP to replace glycogen, prevent muscle breakdown, and provide nutrients for muscle growth. A variety of healthy foods will ensure vitamin and mineral replenishment (i.e. juices contain more) nutrients than sports drinks. Combine proper post-exercise nutrition and rest for optimal adaptations and performance. The best recipe: 50-75g of high glycemic carbohydrates and 20-50g of whey protein (plus creatine if muscle growth and strength are your goals).

PROTEIN
A balanced diet provides all the necessary the requirements, even for athletes. Intakes of up to ~ 2 g/kg are warranted. Protein should make up 15-20% of daily intake.
Sources:
· 1 cup of dairy = 8 grams
· 1 ounce of meat = 7-8 grams
· 1 egg = 6 grams (5 fat grams)
· 2 tbs. peanut butter = 8 grams (16 fat grams)
· 1 cup low-fat cottage cheese = 24 grams
· 1 scoop of a whey protein supplement = 20g

WEIGHT GAIN
Muscle can be added at any time by combining a proper resistance program with an additional 250-1000 quality calories daily (most importantly post-workout!) and sufficient rest. Eat frequently (breakfast, regular meals, and snacks) and consume adequate water (at least 10 cups/day). For "hard-gainers", emphasize calorie dense foods such - pizza, yogurt, nuts, and granola, and high-energy fluids (meal replacement powders & milkshakes)

WEIGHT LOSS
Reduce fat, sugar, and foods with few nutrients. Begin resistance and aerobic training. Continue to eat a high-CHO diet to fuel training & drink lots of fluids/water. Plan small, frequent meals with most food early in the day for energy, and do not skip breakfast (or any meal).