Alfonso Duran's ABCs of Training and Nutrition for Athletics, Bodybuilding, and Weightlifting

Easy meal plan. Do your plan for the day at your own time schedule, it doesn’t matter if you have one big meal, two, three or four, of course make sure that you take one gram of protein, half a gram of fat, and one or two grams of carbohydrates per pound of body weight per day. For example, for two hundred pounds of body weight, that’s 200 grams of protein, 100 grams of fat, and 100 to 200 grams of carbohydrates. One day you have 100 grams, the next take 200 grams of carbohydrates, and that...

1) Eat slow, enjoy your food, chew up well, taste your food. Just that will allow you to lose weight even if no other changes are applied. 2) Don’t starve, it has to feel easy to stick to your plan, try not to be too hungry, little snacks may help, a small cup of yogurt, for example, a protein shake. 3) Try to get 1 gram of protein per pound of bodyweight or slightly more. About half a gram of good fats per day per pound. Carbohydrate intake maybe 1 or 2 grams per pound, vary from one day to...

General development program. 6 week cycles. Day 1. Bench, ( follow % cycle). Incline 3x10. Dumbbell fly 3x10. Wide grip pull down 6x10. Bent over row 6x10. Abdominal work 5’. Day 2. Close grip bench press 5x10. Military press 5x10. Wide grip upright rows 5x10. Push down 5x10. French press 5x10. Day 3. Squats ( follow % cycle). Deadlift light 3x10. Leg extension 3x10. Leg curl 3x10. Calf raises 4x25. Barbell curl 5x10. Reverse curl 5x10. Day 4. Bench (%) . Dumbbell bench 3x10. Dips or decline...

Alfonso answers two questions he gets asked frequently about implementing the "king of all exercises" into training. Today we talk about the squat! Consult your physician before beginning any type of training or nutrition plan.

Alfonso touches on some techniques to apply when you feel that maintaining or building muscle mass becomes an issue. Consult your physician before beginning any training or nutrition plan.

Alfonso dives into the Bench Press in the first episode of his FAQ series.

Welcome to Alfonso's ABCs of Training and Nutrition! In this short episode, Alfonso gives his insight to the risks of training. Always consult your physician before beginning any type of training or nutrition plan.