Tamimi’s Guided Muscle Growth

Name: Ebrahim Moustafa Al.Tamimi
Year of birth: 1985
Starting Wight: 45 kilos
Day of this post weight: 60 kilos
Goal: 72 kilos

Why did you decided to change?

I got sick several times in one year then i realised i am so weak and thin, At the beginning of 2008 I start reading about how to live healthy and what can get me stronger and bigger, That’s when I discovered weight lifting so I started going to the gym and taking a lot of pictures to track my progress and to see if the program am following is really working, at that time I started weight lifting i was about 45 ~ 48 KGs (99 ~ 105 pounds), By the end of 2008 I was 50 KGs (110 pounds) and there were some noticeable transformation and muscle gain, I felt more alive and healthier, that’s when i decided its a way of life for me so I quite smoking and I was forced to joined the military for a year after university in 2010.

Any road bumps along the way?

In the military I was so afraid to lose all my gains which took me some serious dedication to achieve, The good habit i adopted in the military is sleeping by 9pm and waking up by 5 am, We start our day with cold shower and running for 4 kilometres (2.5 miles). I thought that would bring me down but after 1 month I gained over 4 Kilograms (8.8 pounds) which was shocking then I realised its not just about the training, its supporting it by sleeping good and eating good, After i finished my service in the military I started some serious time management plan to divide my time between workout, family and work.

Total Average Daily Nutrition
Calories: 2,500 | Fats: 75g
Protein: 264g | Carbs: 255g

Roughly around 50% protein, 35-40% carbs, 10-15% fat

tamimi-plan

Meals Plan

Meal 1:

Whey Protein: 1 Scoop
Cantaloupe: 1/2 Medium

Meal 2:

1 Whole Egg
1 Slice Low-Fat Cheese
2 Slices Smoked Turkey or Chicken
2 Whole-Wheat Sliced Bread (Toasted)

Meal 3:

Low-Fat Greek Yogurt 1/2 Cup
Blueberries or Strawberries: 1/2 Cup

Meal 4:

Turkey or Chicken Breast: 110 Grams
Medium-Grain Brown Rice: 1/2 Cup Cooked
Mixed Greens (Salad): 2 Cups
Olive Oil 1 Table Spoon

Meal 5: Preworkout : 30-45 minutes before training

RIPPED FREAK PRE-WORKOUT: 1 Scoop
Whey Protein: 1 Scoop with water
Creatine: 5 grams

Meal 6: Post Workout

Gummy Bears: 1 small pack
Creatine: 5 grams
Whey Protein: 1 Scoop

Optional Meals to replace any of the ones above

Optional Meal Replacement

Peanut Butter: 2 Table Spoons
Whole Wheat Sliced Bread: 2 (Toasted)

Optional Meal Replacement

Whey Protein with skimmed milk: 1 scoop
or
Eggs White: 3
Low Fat Cheese: 1 Slice

Tamimi's Muscle Gain Routine

Workout Plan

Warm-up Sets: I always perform 1-2 warm-up sets of 12-15 reps on the first exercise.

Rest/Pause: On my last set of week 1 and week 2 of each exercise after i finish my set i rest for about 15 seconds and go one final set to failure which usually not a lot of reps but it helps me break the muscle even more.

How I divide my weeks: I Workout my routine in 3 different weekly counts, i start week 1 by doing up to 15 reps, week 2 up to 12 and week 3 up to 9 and week 4 up to 6 counts.

Note: I’m just listing week one below and you have to decrease the reps on the following weeks then after week 4 you start over again from week 1, I do rest pause on week 1 and 2 only cause week 3 and 4 is usually heavier in weight, Also note that calves and abs always have higher count cause they are harder to break down.

Day 1: Chest / Triceps / Calves

Chest:

Barbell Bench Press – Medium Grip: 4 sets of 12-15 reps
Barbell Incline Bench Press – Medium Grip: 3 sets of 12-15 reps
Incline Dumbbell Flyes: 3 sets of 12-15 reps
Cable Crossover: 3 sets of 12-15 reps

Triceps:
Triceps Press down: 4 sets of 12-15 reps
Lying Triceps Extension: 3 sets of 12-15 reps
Cable Overhead Triceps Extension: 3 sets of 12-15 reps

Calves:
Standing Calf Raises: 3 sets of 25-30 reps
Seated Calf Raise: 3 sets of 25-30 reps

Day 2: Back / Biceps / Abs

Back:
One-Arm Dumbbell Row: 4 sets of 12-15 reps
Wide-Grip Pulldown: 3 sets of 12-15 reps
Standing Pulldown: 3 sets of 12-15 reps
Straight-Arm Pulldown: 3 sets of 12-15 reps

Biceps:
Barbell Curl: 4 sets of 12-15 reps
Incline Dumbbell Curl: 3 sets of 12-15 reps
One-Arm High Cable Curls: 3 sets of 12-15 reps

Abs:
Bent-Knee Hip Raise (preferably on a bench): 3 sets of 20-30 reps
Crunches: 3 sets of 20-30 reps
Oblique Crunches: 3 sets of 20-30 reps

Day 3: Rest

Active Rest: 40 minutes cardio and Stretching

Day 4: Shoulders / Traps / Calves

Shoulders:
Dumbbell Shoulder Press: 4 sets of 12-15 reps
Side Lateral Raise: 3 sets of 12-15 reps
One-Arm Front Cable Raise: 3 sets of 12-15 reps
High Cable Rear Delt Flyes: 3 sets of 12-15 reps

Traps:
Dumbbell Shrug: 4 sets of 12-15 reps

Calves:
Seated Calf Raise: 4 sets of 25-30 reps
Leg Press Calf Raise: 4 sets of 25-30 reps

Day 5: Legs / Abs

Legs:
Barbell Squat: 4 sets of 12-15 reps
One-Leg Leg Press: 3 sets of 12-15
Leg Extensions: 3 sets of 12-15
Romanian Deadlift: 4 sets of 12-15 reps
Lying Leg Curls: 3 sets of 12-15 reps

Abs:
Bent-Knee Hip Raise: 3 sets of 20-30 reps
Crunches: 3 sets of 20-30 reps
Plank: 3 sets of 1 min reps

Day 6: Rest

Active Rest: 40 minutes cardio and Stretching

Day 7: Rest

Active Rest: 40 minutes cardio and Stretching

Supplementation

Weight Gainer Whey Protein | Buy from Amazon ( US | UK )
Ripped Freak | Buy from Amazon ( US | UK )
Creatine | Buy from Amazon ( US | UK )

I’ll be posting few videos of my workout on youtube soon, make sure you subscrive to my channel http://www.youtube.com/user/Tommy85Gun

Notes

I always try to change my meals so that i don’t get bored; more or less same amount of nutrition overall.

If you have any questions please leave me a comment below.