Decided I'd post my diet and program too...just for everyones opinion!
Diet
Morning:
Six Egg Whites
1 Egg
Mid-Morning: (Post Training)
Scoop Protein Shake
1 scoop Waxy Maize
Lunch:
Tuna(1 can)
Lettuce(assorted veggies)
Balsamic vinegar
Mid-Afternoon:
Chicken Breast
100 gr Sweet Potato
Supper:
Chicken Breast
2 cups Veggies
Before Bed:
Cottage Cheese(1 cup)
Workout:
4 sets, 8 to 10 reps
Day 1
Shoulders
Seated Side laterals
Smith Press
Seated Front raise Hammer
Wide grip upright Row
Triceps
Cable Push Downs
Overhead Ext
Close Grip Bench
Day 2
Back
Seated Row Underhand Grip
One Arm Row
Wide Grip pulldowns
Narrow grip Pulldowns
Deadlifts
Abs
3 exercises(One for lower portion)
Day 3
Chest
Flat db bench
Incline smith press
Incline flys
Pushups
Biceps
Bar curl 21's
Db hammer curls
Preacher curls
Day 4 Off
Day 5
Shoulders(2)
Seated side raises
Front hammer raises seated
Bent over laterals s/s reverse flys
Db Front to side raises (light)
Shrugs db
Calves
Donkey raises
Seated raises
Leg press raises
Day 6
Legs
Extensions
Smith squats
Leg press (narrow feet low on platform)
Lying curls
Walking lunges with db
abs
3 exercises (2 for lower)
Day 7 Off
Cardio:
Twice daily (AM on empty stomach& evening) 45min HIIT 7 days a week
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