Diet

6:30 a.m.- 30 total minutes on the recumbent bike (10 min.) and or elliptical machine (20 min)

7:00 a.m.- 1 cup oatmeal, 1 cup water, 1 scoop of vanilla MaxMuscle MaxWhey Protein,
1 tablespoon of flaxseed oil, 1 tablespoon of L-Carnitine mixed with 6oz of
cranberry juice. 1 multi-vitamin pack from Costco, 2 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), 1 vandyl sulfate

3:00p.m.-Lifting days (protein bar, MaxMuscle, or Premier from Costco), 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.

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.

Workout Schedule- 30m cardio done in morning, 5 min jump rope 5/1-5/26, 5/29-5/31-10m jump rope. Abs done every workout day

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

Tuesday- Back and Hamstrings
Back-Pullups, Dumbbell rows, Pullovers, Lying T-bar rows, Front pulldowns, seated one-arm rows (reverse grip), Horseshoe bar pulldowns, lying t-bar reverse grip rows
Hams-lying ham curls, or standing ham curls, or seated ham curls, or lying dumb curls
Abs-Hanging Leg Raises, also with twists, lying leg cable pulls

Wednesday, Saturday, Sunday-Days off-Rest

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
Quads-Leg extensions, Hack squats and/or Smith front squats
Abs-Decline crunches

Friday-Shoulders
Shoulders-Smith Press, seated dumb side raises, seated bent-over raises, Hammer presses
Abs- Hanging Leg Raises, also with twists, lying leg cable pulls