Category Archives: Health & Fitness

tamimi-plan

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.

A-Potential-Solution-for-Mental-Health

Magnesium – A Potential Solution for Mental Health

Anxiety and depression have a number of causes, and in some cases have no cause at all. Genetics, upbringing, life experiences – potentially even the weather – all of these in some unknown combination seem to cause issues with mental health.

It’s not entirely clear why some people are more prone to these conditions than others, or why the causes of anxiety and depression in some are different than the causes for someone else. What is clear is that the number of cases appears to be increasing, and treating these conditions is not as simple as just therapy or medicine alone.

One Potential Solution: More Magnesium

Researchers continue to try to locate the reasons that people suffer from mental health problems, especially those that were not otherwise raised in some type of intensely stressful environment. While it is unlikely that any one thing causes issues with mental health, many believe that one of the reasons these problems are increasing may have to do with a lack of an important mineral, known as magnesium.

Magnesium is the fourth most abundant mineral on earth. Yet in the past several decades, most people – especially those in America and European countries – are woefully short in their magnesium intake. This is because modern food production practices essentially wipe out all available magnesium that occurs naturally, which means men and women that would otherwise have more magnesium in their diet are woefully short.

In addition, stress in general actually uses up the amount of magnesium you have stored in your body. The combination of a lack of magnesium in diet and reduction in storage has led to a magnesium deficiency – something that affects as many as 25% of the country or more.

Why is This Important?

The reason this is worth noting is because magnesium is one of the chief minerals that allow over 300 different processes and enzymes to take place. It also balances out calcium – which, without magnesium, may be toxic to the brain.

Because of these reasons, studies have shown that those with a magnesium deficiency may have severe anxiety, stress, and depression. They may also be more prone to other problems, like headaches and mood issues. Magnesium may also prevent over-exposure to the stress hormone cortisol, which can be immensely damaging to the mind and body.

For all of these reasons, it’s possible that a lack of magnesium is actually one of the main reasons that more and more people are suffering from serious anxiety and depression. Some studies have tried using magnesium as a depression treatment, and found that in some cases, the depression was completely treated simply by providing the magnesium.

Magnesium: A Potential Solution – Not a Treatment

None of this is to say that magnesium alone is likely to cure anxiety and depression. All mental health disorders are based on a variety of factors, and both life experiences and genetics all play a role in creating the person you are today.

But it does appear that some people may be suffering from the effects of magnesium deficiency, and that the mental health problems that they suffer from may be related to the lack of this important nutrient in their diet.

Magnesium may not affect everyone, and it’s possible that it will have little effect on many cases of anxiety, depression, and other mental health issues. But what magnesium deficiency does show is that it’s possible for natural, external factors to both lead to and cure anxiety and depression, and that idea changes the way we see anxiety recovery.


About the Author: Ryan Rivera suffered from intense panic attacks and anxiety for years. He created a website about anxiety at www.calmclinic.com.