Month of June 1st(215-216)-30th(216), 2002  (Click here for the gympics for this month)
Diet- Monday-Sunday
6:30 a.m.- 20 minutes on the Treadmill
   
7:00 a.m.- 3/4 cup oatmeal, 1 cup water, 1 scoop of vanilla MaxMuscle MaxPro Protein,    
   1 tablespoon of flaxseed oil, 1 tablespoon of L-Carnitine mixed with 4-6oz of    
   cranberry juice. 1 multi-vitamin pack from Costco, 1 calcium-pyruvate pill, 1 vanadyl sulfate,
   and 1 MaxLean EF (ephredrine free). 
   
10:00-10:30a.m.- mid-morning snack 2/3 cup of soynuts
   
12:00pm- 1 can of tuna, 2 rice cakes, 5 fish oil pills (Costco), and 1 vanadyl sulfate, 1 MaxLean EF, 2scoops of MaxPro
         Chocolate.
   
3:00p.m.-Lifting days MaxMuscle High Protein bar and 1 MaxLean EF (ephredrine free), non-lifting 
         days MaxMuscle High Protein bar, or soynuts or granola bar.
   
5:00p.m.-Lifting days 2 full scoops of MaxPro (strawberry or chocolate) with    
         2 cups non-fat milk, 2 scoops (10g) of MaxCreatine + 2 scoops (Max L-Glutamine)    
         or 1 scoop of Triple Fusion, 1 tablespoon of flax seed oil, and 1 HMB pill.

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. 4oz of 4% lean beef and noodles or 2 slices of wheat bread.
   
9:00-10:00pm-Late Snack-a few handfuls of soynuts, 1 MaxMuscle High Protein bar 
             (chocolate mint, chocolate brownie, chocolate peanut butter, very good tasting),    
              or no-fat low-sugar sherbert, low-fat popcorn with fat-free spray butter.

Workout Schedule- Cardio done in morning and evening(workout days=40m non-workout days=1hr.), Abs done every workout day

Monday- Chest and Quads
   Chest-Incline Smith Bench Press, Incline Dumbbell Press, Upper Hammer Chest, Incline Cable or Dumbbell flyes
   Quads-Leg extensions, Smith machine single-leg front squats, Cable machine leg extensions
   Abs-Decline bench crunches

Tuesday- Back, Hamstrings, and calves
   Back-Pull ups, Lying supintated dumbbell rows, Standing cable pullovers, Lying BBell rows, Hammer pull downs,    
   Reverse close grip bbell.
   Calves-Leg press calf raises, seated calf raises, single and double-leg.
   Hams-Face-down leg curls on ground.
   Abs-Bench leg pulls.

Wednesday, Saturday, Sunday-Days off-Rest (Am-30minutes Treadmill, Pm-30Minutes Treadmill)

Thursday-Shoulders and Quads
   Shoulders-Smith Press, Reverse bench dumb side raises, Reverse-bench cable crossovers, dumbbell presses,    
   high pulls (cable or smith), dumb shrugs or smith shrugs.
   Quads-Leg extensions, Smith machine single-leg front squats, Cable machine leg extensions
   Abs-Decline bench crunches

Friday-Biceps, Triceps, Hams, and calves
   Biceps-Seated dumbbell preacher curl, Seated barbell preacher curl, Seated ez barbell preacher curl,
   reverse preacher curl with cable or ez bar, standing cable curl from above.
   Triceps-Cable press downs, seated overhead cable extensions, skullcrushers, standing double-arm cross extension,
   standing one-arm push down with rope or handle
   Hams-Face-down leg curls on ground.
   Calves-Standing calf raises, single and double leg, toes-in.
   Abs-Decline crunches