We're really glad you're here! A couple of housekeeping items before we jump into the day to day program and nutrition.
1. If you've never calculated your daily calories and macros before, we HIGHLY recommend you do that now.
2. We recommend the Body 4 Life diet program; if you need something to follow this one is pretty good.
3. If you want to order your Nanohydr8 right now to get the most benefit out of this program, just take a minute and order 4 12 packs here. That will last you all the way through the contest.
4. Download this printout to track your rep and weight progress for each of the exercises each day.
Ok, now that you've got your macros, diet, and supplements locked down, you're ready to get started.
In Weeks 1-4 you'll do all the same workouts each week. There are 36 separate moves, and we've used some videos from BodyBuilding.com (we are not affiliated with them, and all copyrights belong to BodyBuilding.com) for each one so you can see how your form is doing. Form and function are critical components to getting the most out of each workout. We also recommend 20 minutes of moderate to intense cardio each day.
DAY 1: HYPERTROPHY