The To Be Alpha Muscle Building Program has one goal: To make you look good
If you build muscle and burn fat here’s a 12 week program that will work for you.
Calculate the amount of calories you should be eating per day
Body weight * your metabolism (fast is 20, moderate is 15, slow is 12) = NUMBER OF CALORIES PER DAY
Simple Meal Plan to Build Muscle
The ratio of carbs to protein to fats is 50-30-20 for building muscle (not for getting lean)
- Sweet potatoes
- Red potatoes
- Brown rice
- Steak (lean)
- Turkey or Chicken breast
- Protein shakes
- Fish oils
- Peanut butter
If you need to know how many calories are in each food, get the nutrition guide
When To Eat
Break your meals into 5 or 6 smaller meals
The Work Out Program
You will work out 5 days a week. You must also follow the weekly notes below for 12 weeks.
- Monday – Legs
- Tuesday – Chest and Abs
- Wednesday – Back
- Thursday – Shoulders
- Friday – Arms and Calves
- Weekends – rest and recover
- CARDIO 3 times a week for 20 minutes in the morning – empty stomach
Each gym session should last between 45 and 60 minutes. Anything more and you’re wasting too much time.
Train as outlined above
Week 2 and Week 3
Drop your carbs and increase your protein slightly. Keep cardio at 3x a week for 20 minutes each session
Week 4 and Week 5
Drop additional carbs and increase your protein. Add an extra 5 minutes to your cardio sessions
Get rid of your cheat day
Week 6 and Week 7
Drop additional carbs and add more protein to your diet. Add an extra day of cardio to your schedule and 5 additional minutes for a total of 30 minutes per session 4 days a week.
Week 8 and Week 9
Drop additional carbs and add some more protein to your diet. Add another 5 minutes and an extra day to cardio. Now you’re at 35 minutes a day, 6 days a week with cardio.
Drop additional carbs and add more protein. Increase cardio to 40 minutes per session, 7 days a week.
Week 11 and Week 12
Continue with the same diet as week 9. Stop with the cardio.