Month of (7/1/06-211) 7/31/2006-210.4)  Pictures here

Diet- Monday-Sunday
6:30 a.m.- 40 minutes on the Treadmill (15 min. backwards)			
    
7:00 a.m.- 4 hard-boiled egg whites and 1 yolk.
           1 MNS Max pack (Coreplex, OmegaPlex, Metaboost, Lipotrol, Thermo-P), 2 ThermoPlus, 
           2 C-grams, 4 OmegaPlex. Slow mornings combo green tea and spark. 
   
10:00-10:30a.m.- small cracker with peanut butter
   
12:00pm- 1 can of tuna
   
3:00p.m.-Lifting days - 1 Protein Plus bar or MRP bar, 1 packet of Spark with 1 V16 wafer
         (Volkov's energy blaster), 3 O2 Gold, 3 Pro-Motion, 3 Muscle Strength, 3 Catalyst
         1 MNS Max pack, 1 Muscle Fuel
            
5:00p.m.-Lifting days- 1 pack of Post-Workout chocolate shake w/creatine with two scoops of 
                       muscle gain, 2 scoops of Hydration w/L-Glutamine and Glycine.

6:30 p.m.- 40-60 minutes on the Bike/Bowflex (see below)	    
         
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, and 1/2 bag 
 	                  of ready made salad. 
   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 or chicken, bowl of salad, serving of fruit and veggies
   4. 4oz of 4% lean beef and noodles or 2 slices of wheat bread.
   5. 2 Buffalo burgers (Costco), salad or slice wheat or whole grain.
   6. 2 Salmon burgers (Costco)mixed in salad.
   
9:00-10:00pm-Late Snack-a few handfuls of soynuts, 1 MRP bar or light popcorn. Also, 
						 a great snack is broccoli with a little peanut butter on it.

Workout Schedule- Cardio done in morning (40m Treadmill-15m backwards) and evening (30-60 recumbent bike,
	               Abs done every workout day (upper four Mon + Thurs, lower four Tues + Fri) Every workout
 				   day after gym workout 30-40 minutes on Bowflex machine at house.

New Workout-read here for more detail

Monday- Chest and Quads
   Chest-Smith Incline Bench Press, Incline Dumbbell Press, Pek dek,cable crossovers and universe press.  
         Bowflex-Seated incline and flat handle presses, flyes and seated bbell press.
   Back- Pullups-wide, close-reverse, Lying t-bar rows- wide, close-reverse. 
         Bowflex pulldowns, rows and pullovers for finishers.
   
 
Tuesday- Back, Hamstrings, and calves
   Quads-new, old, and cable Leg extensions, Old Hack squat machine, reverse deadlifts, old leg press machine..  
         newer hack machine squats, sissy squats. 
         Bowflex- leg ext., front squats, reverse dead lifts.  
   Abs- Nautilus machine crunches, decline bench crunches. 
        Bowflex- kneeling crunches with kneeling side crunches.
   

Wednesday, Saturday, Sunday-Days off-Rest (Am-60 minutes Bike, Pm-60 minutes Bike)

Thursday-Shoulders, Biceps, Triceps.
   Shoulders-Standing old smith machine press, standing leaning dumb side raises, bent-over bottle raises. 
             Bowflex-seated handle presses, seated side raises, bent-over reverse fly, standing high pull.
   Biceps-Stand Ez-bar curl, seated incline dumb curl on box, single cable/dumb preacher, single cable hammer preacher.
		   Bowflex-Blaster handle curl, Blaster standing bbell curls and reverse bbell curls.
   Triceps-Smith close grip, Ez-bar skullcrushers, lying straight pushdowns, standing overhead cable extensions.  
          Bowflex-Blaster bar pushdowns, Blaster cross handle pushdowns, Blaster reverse pushdowns.    


Friday- Hams, calves and abs.
   Hams-Seated ham curls, stand straight leg deadlifts, standing leg curls.  
        Bowflex standing leg curls, cable curls.
   Calves-Old leg press machine calf raises (single and doubles. Standing normal machine single and double calf raises.)
   Abs-Hanging straight leg and knee lifts and BBell twists. 
       Bowflex hanging straight leg raises, standing handle cable twists.