Jermaine
McNeal
Location: New York
Height: 6ft 1"
Weight: 180 lbs.
Age: 28
Favorite Body Parts: Chest & Abs
How I Got Started and about my Fitness Plan:
I’m sure there are some guys out there that experience some of the
challenges I’ve experienced. I have always been a slim guy regardless of
what I ate, and several attempts to gain weight. It wasn’t until I starting
looking into working out as an alternative to gain weight. Of course being a
beginner everything I was doing was wrong, for example. I started taking
protein that consisted of hardcore
ingredients, and still ate full meals while consuming 4-6 scoops day. As a
result of this I gained the weight I thought I wanted, but I couldn’t figure
out why I wasn’t getting ripped, so I started to listen to my body. So I
decided to stop taking that particular protein, and then turn to
100% whey
protein, and soon after I started noticing my body finally taking the shape
that I wanted. So, see I have always been concern with my weight, but not
for most common reasons. Currently, I’m still using 100% weight protein
only, and have increased my protein intake as part of my diet, and a
continuous workout routine.
What keeps me motivated?
Honestly? I just don’t want to be slim. If I take even two weeks off from
the gym, I start to slim down, blame it on genetics, but I’ll rather be in
the middle somewhere.
My Workout:
I don’t consider my workout anything special, and I don’t over do it. I
typically work out 4 days a week, and between each routine I jump rope for
5-10 minutes, and I end each day with abdominal exercises and a full body
rep of 1 per muscle. Within each exercise the reps are the same (3 sets, 1st
25 reps, 2nd 15 reps, 3rd 10 reps) Note, weight starts from light to
heaviest
Day 1- Legs
Lunges
Squats
Leg Press w calve press
Front and Back Leg Curls
Day 2- Chest
Machine Press
Decline Press
Incline Press
Dumbbell press
Machine Fly
*Note between each exercise I do push ups til it burns
Day 3-Back & Shoulders
Pull Ups
Lat Pull Down
Bent over row
One arm row
Cable Row
Shoulder press
Front Dumbbell raise
Diprevshrug
Cardio:
Honestly guys, I do very little cardio, however jump roping which I do every
day is a high intense cardio, I would have to say it averages out to about
30 minutes a day
My Diet:
This is the key!! My diet consists of High Protein foods, veggies, fruits,
lean meats low sugar, low carbohydrates. As with any diet, my breakfast is
the largest meal of my day, and dinner is the smallest. I also see that I
have yogurt each night after my dinner. My snacks are oatmeal, fruits,
yogurt, and high protein cereal. My protein supplement intake only occurs on
the day I work out and that is 2 scoops after my workout.
Advice:
Listen to your body guys, if you on protein supplements and not getting the
results you want within your mid section; consider switching to a 100% whey
protein. I found that my system digest this very easily. Also the key to a
great mid section is keeping a clean digestive system, so consider
increasing your fiber intake. The hardest thing you may encounter is
creating a routine which includes your diet. Once you have a routine it’s
extremely easy to maintain. I tell my closest friends, to create a routine
that works for your lifestyle, and not like anyone else’s. Always ask for
assistance when using equipment in the gym for the first time, because once
you start with a routine, then accidentally injures yourself, it may be hard
to start all over again. Don’t start off lifting heavy; this is not always
the best muscle producing strategy; start off light with more reps, until
you feel your strength increasing.
Until we speak again, BEST OF LUCK!!!
Jermaine
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