I went to school in a black short sleeve shirt and a colleague of mine told me:”Hey Johnny you`ve gone fat, look at your belly.”

Those words made me realise a thing, f*%k bulking and muscle mass, i`ve bulked enough and i waited for summer to come faster.
When summer came i`ve already had a plan in my mind with a strict diet and some basic exercises from P90X (i will talk about this program in a future post) and a bodybuilder routine.

Let the bulk (muscle mass) go away and say hello to a shredded body with lean muscle mass!

So let me explain my new workout and diet plan.
Diet Plan
I was used to eat unhealthy as i`ve told you in the previous parts, and that made me put a lot of fat along with the muscle mass.

I stopped eating:

I stopped drinking sodas too and it was hard, i`ve noticed that i was a sugar addict in some ways, but i was determined to have a shredded body and get some lean muscle mass.

I ate 5 times a day, every day for 3 months, meals that included: chicken breast (cooked in the oven, or grilled), lots of fruits (apples, oranges, bananas but after workouts because of the carbs, etc), dark rye bread (one slice per meal), a lot of tuna, oatmeal, boiled eggs, cheese, vegetables and generally healthy stuff. I drank 3-4 litres of water per day, and sometimes milk. Remember though bulking isn`t good if you don`t know the proper way to do it.

Workout
From P90X i got the ab workout, some diet advices and a few plyometrics exercises.
2-3 days a week i ran 1 mile to improve my cardio and in the same time i got a nice tan because i ran in the heat just wearing shorts when the sun was shinning to catch two rabbits in one shot.
I went to the gym 4 times a week and had a normal workout program:

In 3 months i got my body from 87 kg to 73 kg and i really was shredded. I got V- shape abs and it was nice to have a body like the models from GQ.

Bulk isn`t an option!

Ups`n Downs in Bodybuilding Part 4
Ups`n Downs in Bodybuilding Part 3
Ups`n Downs in Bodybuilding Part 2
Ups`n Downs in Bodybuilding Part 1

I decided: “No More!” and i broke off with her.

And you know what?

Every bad thing has an opposite effect!

My ex-girlfriends sister had a boyfriend and he was a K1 fighter that enjoyed bodybuilding as much as i did.(let`s call him Jim)
Jim was older than me and he had the answers for everything. I was sad after my separation with my girlfriend but he took me “under his wing” and told me all kinds of bodybuilder secrets that he learned in years of bodybuilding. We were also gym partners and Jim really had a huge impact on me.
Ohh another thing that i forgot to say; I was the kind of guy that talked a lot especially during training yeah yeah, that guy that you hate in the gym that just comes to talk and Jim was a little bit harsh or severe with me but i understood the fact that he was trying to make me focus on building muscles, not on talking and jerking around.

So he disciplined me and was a good friend.

I admire Jim, he really knows what he wants from life and takes it with a full hand.
But one day i decided that i want to take steroids, i thought i could be more happy and feel better about me but i will tell you about those steroids in another part ( to be continued)

Compound and Isolation
Compound exercises move the body through more than one joint movement, while isolation exercises only move the body through a single-joint movement. The king of all compound exercises is the squat. The squat uses many major muscle groups and bends at you ankles, knees, waist and hips. A big bicep compound exercise would be a chin up, bending at your elbows and shoulders.
Isolation exercises work only one muscle or muscle group and only one joint at a time. One Example of isolation exercise is the biceps curl.

Why compounds will help you build big biceps.
If your goal is building muscle mass (which it must be to build big biceps) compound exercises should make up the core of your weekly routine.I`m not saying that to stop you from doing isolation exercises, but use them to compliment your big bicep compound exercises.Compound exercises allow you to lift heavier weights and work more muscle groups at the same time than isolation exercises. This saves you precious time in the gym while stimulating the maximum amount of muscle fibers. In addition, compound exercises, due to the increased amount of muscle used for the movements, are better at sending your endocrine system a “distress call” to pump out more anabolic hormones such as testosterone and growth hormone.

A good mix of compound and isolation
Pretty much all big bicep compound exercises incorporate your back muscles. So it makes sense to work your biceps on the same day that you work your back. This will make it easy to incorporate compounds into your bicep workout because most back exercises are actually bicep compounds.

A good sample of big bicep building routine
This routine is suitable for those of you who are training each muscle group once per week. If you are hitting your muscle groups twice per week, then drop cable curls off of the routine.
-Wide grip chin ups 3xfailure
-One arm dumbell row 3×10-12
-Cable row 3×10
-Close grip chin up (palm facing towards you) 3×10
-Standing barbell bicep curl 3×8-10
-Standing dumbell curl (twist) 3×10
-Cable curl (1 or 2 arm) 3×10
In this routine we see that there are 2 key bicep comound exercises and 2 isolation exercises. Our compound exercises are the close grip chin up and dumbell curl with a twist at the top of the movement. Our isolations are barbell and cable curl. That sample routine is a good routine for building muscle mass and big biceps. Using this routine your biceps get a solid workout because they are used in every one of these exercises (secondary muscles in the back exercises).
You Know Now What To Do So Go And Grow Some Big Big Big Biceps!

Daniel Craig`s workout scheme:
He performs usually 4 big sets with 15 reps on each exercise. The exercises should be performed one after the other with little rest, so you can keep you heart rate high and ensure a bigger amount of calories burned during and after the workout.

Exercises used by Daniel in his routine:
The Clean and Jerk: Stand with your heels on the ground. Grab a barbell like you are going to deadlift it. Lift it to your mid thighs, flip to your chest, then press overhead.

Squat: Traditional squats with wide stance and toes pointing out a bit. Just go down to 90 degrees. Don’t lock out at the top.

Bench Press: Basic barbell bench press, but take 3 seconds to lower and one second to raise the weight. Don’t lockout at top.

Pull Ups or Chin Ups: Take an overhand grip, and make sure you go up high enough to where your chin goes over the bar. If these are too difficult use a chin up machine.

Dips: Basic dips and go down to where your elbows reach 90 degrees before going back up.

Barbell Curls: Use a straight bar if possible and use a full range of motion.

Dumbbell Lateral Raises: Bend your arms 90 degree’s and use a strict motion to raise the dumbbells to shoulder level. It is best to use a light weight and be strict with these.