• Below is an example of the level of personal information you would receive in your YBP plan.
Thank you for joining YBP, it’s great to have you on board. We have read through the initial questionnaire and built your Month One mesomorph muscle gain Programme.
Your current routine appears to be consistent which is good, however lacking in structure which is essential. It is important to following a specific routine, this shocks the body and helps you become stronger and bigger as your body adapts. After 4 weeks you will begin to plateau, and that is when the exercises and concept will be changed. You mentioned you do one exercise at a time for 10 reps with a 2-3 minute rest in-between. The rep range is perfect for your body type, but there needs to be a higher intensity to create the correct hormonal response to allow muscle to grow. The concept we have given you this month is a pyramid programme, this consists of the best type of exercises, 2 exercises in a row, with a 1 minute and 20 second rest between sets. This is all shown and explained in detail on your exercise page.
You are right that you need to eat more protein, although eating the right amount of carbohydrate for your body type and lifestyle is important to create an anabolic environment. Your nutrition page has detailed information, including macronutrient amounts, meal frequency, supplement recommendations and 100s of recipes.
You mentioned you regularly suffer from colds. This may be due to a struggling immune or liver system, smoking (which depletes essential immunity nutrients), not enough sleep, too much stress, caffeine or both (caffeine not only increases the burden on the liver but also, like stress increases the hormone cortisol, which suppresses the immune system, it also decreases testosterone which is an essential hormone for muscle gain), all put a burden on immunity and liver function.
From the information you have given it is likely due to the long working hours combined with not eating enough during the day and the amount of caffeine you drink. I have attached some information on stress, caffeine, immune function and liver function that you may find helpful.
Exercise & Stretching
Your questionnaire highlighted you are have tension/soreness between your scapula. In addition to following your personal exercise programme I would like you to incorporate some specific stretches to help with this. At the bottom of your exercise page you will find a selection of stretches. I recommend you stretch your upper back and perform some SMR (self-myofascial release). We have added some SMR videos to your exercise page. You should aim hold each of these stretches for one minute and aim for three sets, spend 3-5 minutes per day on SMR. If it’s possible, a massage once a fortnight or even monthly may also be a benefit.
You work 50+ hours a week. It may be a sedentary job, but as you mentioned stress levels are high. As already mentioned this is likely contributing to your colds. Many people suffer from stress, whether it is from work, family, over exercising, illness or a range of both psychological and/or physical reasons, it has the same impact on the body. Stress will have an impact on your metabolism, increasing cortisol, reducing muscle and encouraging fat storage over fat burning.
• The profile page tracks your progress on a monthly basis, see the table below.
PHYSICAL ACTIVITY LEVEL: Fairly active
|Month 0||Month 1||Month 2||Month 3|
• You will be assigned a YBP trainer to look after you throughout your journey, this trainer will be on hand to help with any questions that may arise. At the end of your each month your trainer will email you to check your progress and set up your next months plan.
Read more about Luisa
• In this section you will be given information on the possible cause of your hormone imbalance, dietary advice, Supplement and herbal advice, any information on related conditions plus relevant articles to read.
A pot belly is different from a fat belly as it is harder and higher in appearance (a little like a pregnant belly), while a fat belly is a soft accumulation of fat around the middle. Although developing a pot belly is not a hormonal issue like the other fat spots, it does indicates a problem with the liver.
IMBALANCE: Liver function
• This section will include a list of interesting articles relevant to you personally. Example topics below.
- Blood sugar balance
- A healthy lIfestyle
- Importance of hydration......
• Example article...
Water is an essential nutrient, which we can get from both the fluids we drink and the food we eat.
How much water should we be drinking?
It is essential to maintain water balance, as water is an essential nutrient for life. As with everything we advise at YBP, fluid requirements are individual and there is no single recommended water intake. Factors such as gender, age, body mass, altitude, climate and of course physical activity level, all play a role in the amount of water that you should be drinking. See below for our guidelines:
- We recommend 2.5 litres of water for men per day (see our full hydration article to help estimate your ideal water intake).
- We recommend 2 litres of water for women per day (see our full hydration article to help estimate your ideal water intake).
- Eat a healthy diet full of fruit and veg. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.
- Drink little and often throughout the day.
- It is essential to stay hydrated both during and after exercise.
- Urine dark in colour and strong in odour indicates dehydration.
- Constipation can be a sign of dehydration.
- Alcohol, tea and coffee can cause dehydration.
The European Food Safety Authority (EFSA) recommends an intake of 2.5 litres of water per day for men and 2 litres for women from both food and drink combined. They recommend that 70-80% of your intake should come from drinks, and the remaining 20-30% should come from food. The Institute of Medicine recommends 13 cups (3 litres) for men and 9 cups (2.2 litres) for women per day.
Foods with high water content tend to look larger, their higher volume requires more chewing, subsequently they are absorbed more slowly by the body, which helps you to feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.
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• More info and interesting articles on the YBP plan
•Your YBP plan will include a list of relevant supplements we recommend for your body-type and goal.
Any recommendations for changes in diet, including the use of food supplements, are entirely your responsibility. If you are taking any medications we recommend you talk to your doctor before taking any supplements.