Years:31

Diet

8:00 AM:
• 1.5 cups of rolled oats
• 2 scoops Muscle Milk

10:00 AM:

• Protein Bar

12:00 PM:

• Chicken Breast
• Chopped Greens
• Vegetables

2:00 PM:

• Chicken Breast
• Rice Cakes

4:00 PM:

• Egg whites
• Whole-wheat low carb tortilla
• Reduced fat JIF peanut butter

7:00 PM:

• Salmon
• Asparagus/Rice

9:30 PM:

• Handful of Granola
• Rice Cakes

Training

Monday: Back & Biceps
• Back: 7 Exercises, 2 sets each, 8-10 Reps
• Biceps: 5-7 Exercises 2-5 sets each, 8-10 Reps
• Noon 45 Min high intensity Cardio
• Eve 30-45 Min Cardio

Tuesday: Chest & Triceps

• Chest: 5-6 Exercises, 3 sets each, 4-8 Reps
• Triceps: 4 Exercises, 2 sets each, 8-10 Reps
• Noon 45 Min high intensity Cardio
• Eve 30-45 Min Cardio

Wednesday: Rest

• Noon 45 Min high intensity Cardio
• Eve 30-45 Min Cardio

Thursday: Shoulders, Forearms & Abs

• Shoulders: 4-6 Exercises, 2 sets each, 8-10 Reps
• Noon 45 Min high intensity Cardio
• Eve 30-45 Min Cardio

Friday: Legs

• Legs: 6 Exercises, 2 sets each, 4-6 Reps
• Noon 45 Min high intensity Cardio
• Eve 30-45 Min Cardio

Saturday: Arms

• Biceps: 4-5 Exercises, 8-10 Reps
• Triceps: 4-5 Exercises, 8-10 Reps
• 45 Min Cardio

Sunday: Rest