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Monthly Archives: October 2009

GERMAN VOLUME TRAINING (GVT) Hypertrophy Programme

One of the most effective, and proven, ways to gain muscle mass quickly is to the use German Volume Training (GVT). As the name suggests the stimulus of the programme is based on doing really high volume of lifting. The GVt has been advocated in the coaching and popular media as an effective training method to help athletes gain lean … Continue reading

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Weight Loss – Meal Plan

MONDAY Breakfast 160g porridge, 4 strawberries and 7 blueberries Morning Snack Kinetica Protein Bar (Orange Flavour) Calories (per 60g bar): 205kcals Protein: 20g Carbohydrate: 19.2g Fat: 7.7g Toffee flavour also available PLUS Kinetica Fat Burner Tablets (x4) Lunch 1 chicken breast and roasted vegetables (40g butternut squash, 30g carrots, 40g parsnips) Post-Training Kinetica Recovery (Blackcurrant) Calories (based upon a 75g … Continue reading

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Toning up – Meal Plan

MONDAY Breakfast Banana smoothie (made with 1 scoop of whey protein, 2 bananas, 125ml plain bio yoghurt, water to reach required consistency (approx. 250ml)) and 10 almonds PLUS Kinetica Fat Burner Tablets (x4) Mid-Morning Snack Kinetica Protein Bar (Orange Flavour) Calories (per 60g bar): 205kcals Protein: 20g Carbohydrate: 19.2g Fat: 7.7g Toffee flavour also available Lunch 220ml Tomato and basil … Continue reading

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Bulking up – Meal Plan

MONDAY Breakfast 2 Poached egg, 2 grilled medium tomatoes & wholemeal toast Calories: 474kcals Protein: 24g Carbohydrate: 58g Fat: 18g Mid-Morning Snack Kinetica Weight Gainer (Strawberry) Calories (based around a 90g serving): 362kcals Protein: 31.7g Carbohydrate: 39.7g Fat: 8.5g Lunch 4 slices Smoked salmon, 1 112g tub cottage cheese, 1 avocado, 2 slices of burgen or granary bread Calories: approx. … Continue reading

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Example diet for back row player

Example diet for back row player seeking to maximise lean mass, decrease fat mass and perform at peak ability on match day

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General training

BENCH PRESS Lie on you back on a bench with your feet flat on the floor slightly wider than shoulder width apart. The top part of your back and your bum should be the only two points of contact on the bench, with a natural curve in your lower back leaving a small gap between it and the bench. Pull … Continue reading

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Protein – Are you getting enough to get big?

‘How much protein should I be eating if I want to build muscle?’ It’ss one of the most common questions I get asked and the area where most people are going wrong in their attempts to build extra mass. In all probability you’re not eating as much as I would recommend. In all the years of working with over 500 … Continue reading

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