Month of July
Weight- (7/1-213……7/31-209, but was 207 on 7/28, 3gallon water a day for last two days is why there was a 2 pound increase) Diet

6:30 a.m.- 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))
7:00 a.m.- 3/4 cup oatmeal (1/2 cup last week, same for water), 1 cup 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 (1st week 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 week of July)
12:00pm- 1 can of tuna, 2 rice cakes (1 rice cake last week of July), 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,
10grams of MaxMuscle creatine (no creatine or milk, only water last two weeks)
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, 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- 30m cardio done in morning, 20min continuous jump rope (1st three weeks, 30min last week . Abs done every workout day
Monday- Chest and Calves
Chest-Dumb Bench Press, Incline Dumb Press, Cable crossovers (1st week) Seated Hammer Presses, Machine Incline Presses, Pek Dek & Reverse Pek Dek (2nd to last week)
Legs (sets of 50)-Leg extensions and standing cable leg extensions, Hack squats lying ham curls, and standing cable leg ext and hamstring curls (sets of 20, 30, 40 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), Horseshoe bar pulldowns, lying t-bar reverse grip rows.
Calves-Smith machine Donkey Calf raises
Abs-Hanging Leg Raises, also with twists, lying leg cable pulls

Wednesday, Saturday, Sunday-Days off-Rest, just cardio, evening cardio, 45-1:30 hr bike ride. 10 min recumbent bike, 30 min treadmill
Thursday-Biceps, Triceps, Quads
Biceps-Seated dumb preacher curl, seated barbell preacher curl, seated reverse preacher curl, seated incline dumb curl (1st week) Standing cable curl cambered bar, Seated barbell preacher curl, standing rope cable curl, standing arm blaster dumbbell curls, burnout-standing reverse larry scotts for 50 (2nd to last week).
Triceps-Close-grip smith bench presses, lying French presses with cambered bar, kneeling overhead rope extensions/seated overhead cambered bar french presses (1st week) Seated cable dips behind back, cambered cable pushdowns, seated overhead rope cable extensions, burnout-standing reverse-grip pressdowns for 50, supersetting with bicep burnout (2nd to last week).

Legs (sets of 50)-Leg extensions and standing cable leg extensions, Hack squats lying ham curls, and standing cable leg ext and hamstring curls (sets of 20, 30, 40 by week)
Abs-Decline bench crunches and twists.

Friday-Shoulders
Shoulders-Seated Smith Machine press or Hammer Presses, Standing side cable lateral raises in front and back, standing reverse crossovers, standing or lying straight bar cable upright rows, standing bottle-pour side raises, standing cable bent-over raises (sore shoulder).
Abs- Hanging Leg Raises, also with twists, lying leg cable pulls