Month of August
Weight- (8/1-209...8/5-220…8/10-215...8/31-209-210, the fluctuations are from gorging myself with food(carbs and water after the L.A. Show, but you can see how quickly it comes back down).

6:30 a.m.- 8/6-8/18-30 total minutes on the recumbent bike (5 min.) and or elliptical machine (20 min), and 5-8 min. on Treadmill (walking to running back to walking (cool down)), 8/19-25-35minutes, added 5 min throughout. 8/26-9/3-40 minutes, added another five of running and sprinting on treadmill.
7:00 a.m.- 3/4 cup oatmeal (1/2 cup last three weeks, same for water), 3/4cup water, 2 scoop of vanilla MaxMuscle MaxPro Protein, 1 tablespoon of flaxseed oil, 1 vanadyl sulfate, 1 tablespoon of L-Carnitine mixed with 4oz of cranberry juice (1-3 weeks only). 1 multi-vitamin pack from Costco, 1 pyruvate pill , 2 max lean w/o ephredrine, 1/2 grapefruit.
10:00-10:30a.m.- mid-morning snack soynuts (2 scoops, 1 scoop last three weeks of August)
12:00pm- 1 can of tuna, 2 rice cakes (1 rice cake last three weeks of August), 1 scoop of MaxPro Protein with water, 2 fish oil pills (Costco), 1 vandyl sulfate
3:00p.m.-Lifting days (protein bar, Eas Low Carb, Pure Protein low carb or Carb solutions low carb bars 2-3 carbs total), 2 maxlean pills w/o ephredrine, 1 tea bag of Green Tea
Non-lifting days rice cake with soynut butter, days (protein bar, Eas Low Carb, Pure Protein low carb or Carb solutions low carb bars 2-3 carbs total),
5:00p.m.-Lifting days - Post-Workout (2-3 scoops of MaxPro with non-fat milk,
5grams of MaxMuscle creatine (no creatine or milk, only water last two weeks), 1scoop of Triple Fusion (10g creatine, 10g Glycine, 10g Glutamine)
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

4. Low-fat pizza recipe

5. Chinese Chicken Bake- Rice Crispy recipe (coming soon to recipe section)

9:00-10:00pm-Late Snack-a few handfuls of soynuts or, 2 scoops of
MaxPro Protein 1T L-Carnitine, 1 T flax seed oil, 1 cla, 1 ZMAX, 1 vanadyl sulfate, also ½ of low carb bar for treat.

Workout Schedule- 30-40m cardio done in morning, 20min continuous jump rope-1st twoweeks, 25m-second to last week-30min last week . Abs done every workout day.

Monday- Chest and Calves
Chest-Smith Machine Incline Press, Seated Hammer Presses, Incline Cable crossovers, Reverse Pek Dek. (2nd to last week)
Legs (sets of 60)-Leg extensions and standing cable leg extensions, Hack squats, lying ham curls, and standing cable leg ext and hamstring curls (sets of 40, 50, 60 by week)
Abs-Decline bench crunches and twists.

Tuesday- Back and Hamstrings
Back-Machine Pullups, Dumbbell rows, Dumb Pullovers, Lying T-bar rows, Front pulldowns, seated one-arm rows (reverse grip), close-grip bar pulldowns, lying t-bar reverse grip rows.
Calves-Standing machine Calf raises, toes-in, single and double feet.
Abs-Hanging Leg Raises, also with twists, lying leg cable pulls double leg.

Wednesday, Saturday, Sunday-Days off-Rest, just cardio, evening cardio, 45-1:00 hr bike ride. 10 min recumbent bike, 30 min treadmill

Thursday-Biceps, Triceps, Quads
Biceps-Seated dumb reverse preacher curls, standing armblaster barbell curl, standing armblaster hammer dumb curl, standing armblaster hammer dumb curl burnout-standing reverse larry scotts for 50.
Triceps-Close-grip smith bench presses, lying French presses with cambered bar, kneeling overhead rope extensions/seated overhead cambered bar french presses Seated cable dips behind back, Armblaster short straight bar cable pushdowns, seated single-arm overhead dumb extensions with lying single-arm dumb extenstions, burnout-standing reverse-grip pressdowns for 50, supersetting with bicep burnout. Legs (sets of 60)-Leg extensions and standing cable leg extensions, Hack squats, lying ham curls, and standing cable leg ext and hamstring curls (sets of 40, 50, 60 by week) Abs-Decline bench crunches and twists.

Friday-Shoulders
Shoulders-Seated Smith Machine behind the neck press, Standing side dumb lateral raises with body lean, lying bench reverse dumb raises, dumb upright rows, standing dumb shrugs. Calves-Standing machine Calf raises, toes-in, single and double feet.
Abs- Hanging Leg Raises, also with twists, lying leg cable pulls