Month of April

Weight- (4/1-232……4/30-226)

 Diet

 6:30 a.m.- 20 total minutes on the recumbent bike (5 min.) and or elliptical machine (15 min)

7:00 a.m.- 1 cup oatmeal, 1 cup water, 1 scoop of vanilla MaxMuscle MaxWhey Protein,       

                 1 tablespoon of flaxseed oil, 1 tablespoon of L-Carnitine mixed with 6oz of

                  cranberry juice.  1 multi-vitamin pack from Costco, 1 pyruvate pill.

10:00-10:30a.m.- mid-morning snack soynuts

12:00pm- 1 can of tuna, 2 rice cakes, 1 scoop of MaxPro Protein with water, 1 apple, 2   

                 fish oil pills (Costco)

3:00p.m.-Lifting days (protein bar, MaxMuscle, or Premier from Costco), non-lifting

                days soynuts or low-fat Kettle chips, or yogurt with 1 scoop of MaxPro protein.

5:00p.m.-Lifting days (1 scoop of MaxPro and MaxWhey with non-fat milk, 10grams of MaxMuscle      

                creatine.

6:00-7:00p.m-Dinner- Can be a variety of things, also, you can mix and match as long as

                                     you have one protein, one carb, one fruit, and one vegetable. 

                        Following are some examples:

1.        2 chicken breasts, 1 cup of rice, serving of fruit and veggies

2.        2 low-fat fish fillets, baked potato, serving of fruit and veggies

3.        1 can of tuna, bowl of salad, serving of fruit and veggies

9:00-10:00pm-Late Snack-a few handfuls of soynuts or low-fat Kettle chips, 1 scoop of MaxPro

                        Protein (can be mixed with yogurt ) 

Workout Schedule- All cardio done in morning, Abs done every workout day

Monday- Chest and Calves

Chest-Bench Press, Incline Barbell Press, Dumbbell flyes

Calves-Standing Calf raises, seated calf raises

Abs-Decline bench crunches

Tuesday- Back and Hamstrings

Back-Pullups, Dumbbell rows, Pullovers, Lying T-bar rows, Front pulldowns, seated one-arm rows (reverse grip), Horseshoe bar pulldowns, lying t-bar reverse grip rows

Hams-lying ham curls, or standing ham curls, or seated ham curls, or lying dumb curls

Abs-Hanging Leg Raises, also with twists, lying leg cable pulls

Wednesday, Saturday, Sunday-Days off-Rest

Thursday-Biceps, Triceps, Quads

Biceps-Seated dumb preacher curl, seated barbell preacher curl, seated reverse preacher curl,

            seated incline dumb curl

Triceps-Close-grip smith bench presses, lying French presses with cambered bar, kneeling overhead rope extensions

Quads-Leg extensions, Hack squats and/or Smith front squats

Abs-Decline crunches

Friday-Shoulders

Shoulders-Smith Press, seated dumb side raises, seated bent-over raises, Hammer presses

Abs- Hanging Leg Raises, also with twists, lying leg cable pulls