Cyan

Hi, I'm a home-based bodybuilder. I'm currently doing the following full-body workout bi-daily:

5-10 minute light run

Dynamic stretches

Calf Raises (1x30, each side)

Bench Press (3x10)

Weighted Abdominal Crunches (3x30)

Overhead Press (3x10)

Hack Squats (3x10)

Upright Rows (3x10)

Static stretches

I'm after a better static stretching program designed for fully body, that preferably takes 10-15 minutes, advice concerning muscle groups I may be missing.

Also, what should I do for exercise warm-ups? I attempted the 4-step (10 at 50% max, 6 at 70%, etc...), but changing the weight and doing so many seemed to decrease the productivity of the exercise. Can anyone suggest anything?

Many thanks in advance.

I rely too heavily on Nutritional Yeast, at the moment... so I'm changing my diet (all wholefoods, by the way).

21g Almonds (120, 4.2g)

200g Watermelon (60, 1g)

100g Blueberries (57, 1g)

100g Spinach (23, 2.8g)

50g Oats (194, 8g)

20g Prunes (48, 0.4g)

5g L-Glutamine (20)

1 Multivitamin

kCal: 522

Protein: 17.4g

10:30

75g Spinach (17, 2.1g)

50g Broadbeans (171, 13g)

50g Cowpeas (172, 12g)

40g Soybeans (178, 15g)

7g Almonds (40, 1.4g)

kCal: 561

Protein: 46.5g

1:00

50g Quinoa (184, 7g)

100g Lentils (353, 26g)

kCal: 537

Protein: 33g

2:00

5g L-Glutamine (20)

10g Prunes (24, 0.2g)

kCal: 68

Protein: 0.2g

3:30

100g Soybeans (446, 36g)

20g Prunes (48, 0.4g)

200g Watermelon (60, 1g)

5g Creatine

kCal: 554

Protein: 37.4g

6:00

75g Spinach (17, 2.1g)

50g Cowpeas (172, 12g)

50g Amaranth (185, 7g)

25g Broadbeans (86, 6.5g)

7g Almonds (40, 1.4g)

kCal: 500

Protein: 29g

8:30

300g Sweet Potato (270, 6g)

25g Broadbeans (86, 6.5g)

25g Amaranth (93, 3.5g)

kCal: 489

Protein: 17.4g

R

11:00

28g Flaxseed (150, 5g)

20g Prunes (48, 0.4g)

kCal: 198

Protein: 5.4g

Yum. Should hit all vitamins and nutrients too, bar D and B12. That's what the multivitamin is for though. Ratios are around 60-20-20. All wholefoods, yay!

I rely too heavily on Nutritional Yeast, at the moment... so I'm changing my diet (all wholefoods, by the way).

21g Almonds (120, 4.2g)

200g Watermelon (60, 1g)

100g Blueberries (57, 1g)

100g Spinach (23, 2.8g)

50g Oats (194, 8g)

20g Prunes (48, 0.4g)

5g L-Glutamine (20)

1 Multivitamin

kCal: 522

Protein: 17.4g

10:30

75g Spinach (17, 2.1g)

50g Broadbeans (171, 13g)

50g Cowpeas (172, 12g)

40g Soybeans (178, 15g)

7g Almonds (40, 1.4g)

kCal: 561

Protein: 46.5g

1:00

50g Quinoa (184, 7g)

100g Lentils (353, 26g)

kCal: 537

Protein: 33g

2:00

5g L-Glutamine (20)

10g Prunes (24, 0.2g)

kCal: 68

Protein: 0.2g

3:30

100g Soybeans (446, 36g)

20g Prunes (48, 0.4g)

200g Watermelon (60, 1g)

5g Creatine

kCal: 554

Protein: 37.4g

6:00

75g Spinach (17, 2.1g)

50g Cowpeas (172, 12g)

50g Amaranth (185, 7g)

25g Broadbeans (86, 6.5g)

7g Almonds (40, 1.4g)

kCal: 500

Protein: 29g

8:30

300g Sweet Potato (270, 6g)

25g Broadbeans (86, 6.5g)

25g Amaranth (93, 3.5g)

kCal: 489

Protein: 17.4g

11:00

28g Flaxseed (150, 5g)

20g Prunes (48, 0.4g)

kCal: 198

Protein: 5.4g

Yum. Should hit all vitamins and nutrients too, bar D and B12. Tha mt's what the multivitamin is for though.