Muscle Building Meal Plan Breakdown:
50% complex Carbs (oats, veg, fruits)
30% protein (ex. chicken, eggs, fish)
20% fat (olive oil, nuts, avocado)

Calorie recommended
Bodyweight X 15-17 = minimum calories you need per day to build muscle.

Yesterday I sent you the “Get Bigger Biceps” Las Vegas workout and today you can watch my buddy Lee Hayward crank out a simple but effective tricep workout. 

I thought you would enjoy the picture here of Lee Hayward and I enjoying some beverages at a night club.  As you’ll see from the picture, I believe in AUTHENTICITY and TRANSPARENCY

Some fitness guys would hide these pictures from you but I just want to remind you that I’m human too and love to have a good time and cut loose.

You don’t have to be obsessed or have a perfect lifestyle to build muscle.  It’s all about balance and moderation.

As you’ll see in the video, the small hotel gym we were training at had a limited amount of equipment (i.e. an adjustable bench, dumbbell rack, and some resistance machines). So this entire tricep workout is done using just dumbbell exercises only.  They didn’t have barbells.

We used the Positions Of Flexion style of training which starts with a mid-range compound exercise (rolling db extensions), then goes into a fully stretched exercise (overhead db extensions), and finishes up with a peak contraction exercise (db tricep kick backs).

I had Lee demonstrate this entire workout because I buggered up something in my elbow which is almost fully recovered now.

That’s it.  Pretty simple on paper.  Tough in action.

I have got a few more really good workout and nutrition videos that were shot in Vegas.  Stay tuned.

Vince DelMonte