Month of March 1st(223-225)-31st(218-220), 2002 
Diet- Monday-Sunday
6:30 a.m.- 20 minutes on the Treadmill
   
7:00 a.m.- 1 cup oatmeal, 1 cup water, 1 scoop of vanilla MaxMuslce 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 
   
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) 
   
3:00p.m.-Lifting days ( MaxMuscle High Protein bar), 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
   
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.

Workout Schedule- Cardio done in morning and evening, Abs done every workout day
Monday- Chest and Quads
   Chest-Incline Smith Bench Press, Incline Dumbbell Press, Incline Cable or Dumbbell flyes
   Quads-Leg extensions, Smith machine front squats, old hack squat machine
   Abs-Decline bench crunches

Tuesday- Back, Hamstrings, and calves
   Back-Pull ups, Dumbbell rows, Pullovers, Lying T-bar rows, Front pull downs,    
   Machine rows, Reverse close grip bar pull downs, lying t-bar reverse grip rows,    
   standing dumbbell supinated rows.
   Calves-Leg press calf raises
   Hams-Face-down leg curls on ground.Calves-Leg Press Calf raises
   Abs-Bench leg pulls.

Wednesday, Saturday, Sunday-Days off-Rest

Thursday-Shoulders and Quads
   Shoulders-Smith Press, Dumb side raises, bent-over raises, dumbbell presses,    
   high pulls (cable or smith), dumb shrugs or smith shrugs.
   Quads-Leg extensions, reverse deadlifts, new hack machine squats
   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.
   Abs-Decline crunches