Diet- Monday-Sunday

6:30 a.m.- 15 minutes on the recumbent bike and or elliptical machine
7:00 a.m.- 1 cup oatmeal, 1 cup water, 1 scoop of vanilla MaxMuslce MaxWhey Protein,
1 tablespoon of flaxseed oil, 1 tablespoon of L-Carnitine mixed with 6oz of
cranberry juice. 1 multi-vitamin pack from Costco, 1 pyruvate pill.
10:00-10:30a.m.- mid-morning snack soynuts
12:00pm- 1 can of tuna, 2 rice cakes, 1 scoop of MaxPro Protein with water, 1 apple, 2
fish oil pills (Costco)
3:00p.m.-Lifting days (protein bar, MaxMuscle, or Premier from Costco), non-lifting
days soynuts or yogurt with 1 scoop of protein.fat
5:00p.m.-Lifting days (1 scoop of MaxPro and MaxWhey with non-fat milk (no creatine
this month)
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, 1 scoop of MaxPro Protein (can be
mixed with yogurt ) low-fat low-sugar ice cream.

Workout Schedule- All cardio done in morning, Abs done every workout day

Monday- Chest and Calves
Chest-Bench Press, Incline Dumbbell Press, Dumbbell flyes
Calves-Standing Calf raises, seated calf raises
Abs-Decline bench crunches

Tuesday- Back and Hamstrings
Back-Pull ups, Dumbbell rows, Pullovers, Lying T-bar rows, Front pull downs, seated one-arm rows (reverse grip), Horseshoe bar pull downs, lying t-bar reverse grip rows
Hams-lying ham curls, standing ham curls, seated ham curls
Abs-Hanging Leg Raises

Wednesday, Saturday, Sunday-Days off-Rest

Thursday-Biceps, Triceps, Quads
Biceps-Standing alternating dumbbell curl, Standing barbell curl, lying dumbbell curl, seated reverse preacher curl
Triceps-Cable press downs, Seated cable dips, Standing overhead rope extensions
Quads-Leg extensions, Hack squats and/or Smith front squats
Abs-Decline crunches

Friday-Shoulders
Shoulders-Smith Press, Dumb side raises, bent-over raises, dumbbell presses
Abs-Hanging Leg Raises