WEEKLY ASSIGNMENT

Weight trainers

Exercise 1: PRESS - Do one set of 8 reps
Exercise 2: UPRIGHT ROWING - Do one set of 8 reps
Exercise 3: BENCH PRESS - Do one set of 8 reps
Exercise 4: SQUAT - Do one set of 10 reps
Exercise 5: WIDE-GRIP CHIN-UP to BACK OF NECK -
Do one set of 8 reps
Exercise 6: LEG PUSHOUT - Do two sets of 15 reps each

Non-Weight trainers

Exercise 1: FEET-ELEVATED PUSH-UP - Do one set of 8 reps
Exercise 2: HACK SQUATS - Do one set of 12 reps
Exercise 3: WIDE-GRIP CHIN-UP to BACK OF NECK -
Do one set of 8 reps
Exercise 4: REVERSE TRICEP PUSH-UP - Do one set of 12
reps

Exercise 5: LEG PUSHOUT - Do two sets of 15 reps each

                                 PROTEIN
All bodybuilding enthusiasts look for that “Super-Formula” that will aid them in
building great muscles. If there is such a magic formula to be found, it would be
protein. All foods have some protein in them, but you obtain the most protein
when you eat foods like meat, eggs, fish, cheese and milk. Protein builds
muscles, the more you consume, the faster you muscles will grow.
We advise students to eat six small meals a day, rather than three large meals.
This way valuable protein is not wasted as the body can only absorb and use so
much protein at one time. Never eat more than 22 grams of protein at any one
time. Twenty grams of protein is equivalent to five ounces of steak, two and a
half glasses of milk, or 7 tablespoons of cottage cheese.
You will gain hard muscular weight, no fat, if you consume 120 grams of protein
a day. You must do it in six small meals of about 20 grams per meal. It is not
hard to do! You can start with a breakfast of two eggs and bacon, and a glass of
milk, yield 22 grams of protein. Three hours later you could have half a pint of
cottage cheese and some fruit, yield 20 grams protein. For lunch a generous
serving of meat and vegetables and a glass of milk, yield 22 grams protein. In
mid-afternoon try a couple of eggs whipped in milk with a banana or some
flavoring beaten into it, yield 20 grams protein. For dinner have another meal of
meat and vegetables, yield 22 grams protein. Before going to bed half a cup of
cottage cheese or a meat sandwich, yield 20 grams of protein. It comes to a total
of about 126 grams of muscle-building protein.
The above diet is good for a man who is either a few pounds short of his desired
weight or a man who is overweight.
Try to get protein from at least three different sources such as animal, foods,
eggs, milk, and certain vegetables. In other words, have a variety of different
foods to keep your meals interesting as well as nutritious. Remember, the more
protein you eat the faster you will make muscle gains.

For First Class Proteins, Try :
FOOD grams of protein FOOD grams of protein
Cheese, 2x1x1"piece 12 Eggs, 2 6
Cheese, cottage, 1/2
cup 20 Kidney, stewed, 1/2 cup 18
Halibut, 4 ounces 19 Lamb, roast, 4 ounces 16
26 - -
Liver, 4 ounces 24 Almonds, 1/2 cup 18
Milk, whole, 1 quart 33 Milk, skim, 1/2 cup 18
Beans, dried soy, 1/2
cup 35 Brewers yeast, 1 Tblsp. 10
Corn Meal, yellow, 1 cup 12 Peanuts, roasted, 1/2 cup 19
Rice, brown, half a cup 9 Peanut butter, half a cup 19
Soybean flour, 1 cup 45 Wheat, shredded, 1 biscuit 12
Sunflower seeds, 1/2
cup 35 Wheat germ, 1/2 cup 16