Month of June

Weight- (6/1-218……6/30-213)

Diet
6:30 a.m.- 30 total minutes on the recumbent bike (5 min.) and or elliptical machine (20 min), and 5 min. on Treadmill(walking to running back to walking (cool down))

7:00 a.m.- 1 cup oatmeal, 1 cup water, 1 scoop of vanilla MaxMuscle MaxWhey Protein,
1 tablespoon of flaxseed oil, 1 vandyl sulfate, 1 tablespoon of L-Carnitine mixed with 4-6oz of
cranberry juice. 1 multi-vitamin pack from Costco, 1 pyruvate pill, 2 max lean w/ephredrine, 1/2 grapefruit.

10:00-10:30a.m.- mid-morning snack soynuts (2 scoops)

12:00pm- 1 can of tuna, 2 rice cakes, 1 scoop of MaxPro Protein with water, 2
fish oil pills (Costco), 1 vandyl sulfate

3:00p.m.-Lifting days (protein bar, MaxMuscle, or Premier from Costco), 2 maxlean pills w/ephredrine

Non-lifting days soynuts or low-fat Kettle chips, or yogurt with 1 scoop of MaxPro protein,
or rice cake with soynut butter.

5:00p.m.-Lifting days - Post-Workout (2 scoops of 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
4. 1 serving of whole wheat pasta, 2-4oz of 4% beef, one serving of fruit and veggies

5. New Recipe-2 packs of chicken top ramen, 2 chicken breasts, one 16oz pack of mixed veggies, at least one cup of rice. Mix together in stew pot and boil with about 3-5 cups of water, excellent taste and can use for a few meals. If tired of chicken, try the beef ramen noodles and substitute chicken with turkey burger 4% or 7% hamburger, or flank steak (which is lean and tastes the best-use a little lawry's seasong-hmmmm good). After boiling for twenty minutes let it sit and eat. Great for packing around in tupperwear.

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 ) 1T L-Carnitine, 1 T flax seed oil, 1 cla, 1 ZMAX, 1 vanadyl sulfate

Workout Schedule- 30m cardio done in morning, 10min jump rope. Abs done every workout day

Monday- Chest and Calves
Chest-Dumb Bench Press, Incline Dumb Press, Cable crossovers
Legs (sets of 50)-Leg extensions and standing cable leg extensions, Hack squats lying ham curls, and standing cable ham curls
Abs-Decline bench crunches

Tuesday- Back and Hamstrings
Back-Pullups, Dumbbell rows, standing and 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, 30-1hr bike ride, or elliptical machine 15 min alternating forward/reverse every minute, then every 15 seconds during last minute.

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/seated overhead cambered bar french pressess.
Legs (sets of 50)-Leg extensions and standing cable leg extensions, Hack squats lying ham curls, and standing cable ham curls
Abs-Decline crunches

Friday-Shoulders
Shoulders-Arnold Press, seated dumb side raises, seated bent-over raises, Hammer pressesHalfway through month switched to Smith press,cable side raised, standing reverse crossovers, bottle pours, and bent-over cable crossovers. (sore shoulder)
Abs- Hanging Leg Raises, also with twists, lying leg cable pulls