Originally Posted by
First6
Okay so here it is with the final adjustments.
Workout:
Mondays Cardio & abs
Tuesdays Legs
Lunges- 3 sets, 16 total steps - 8 with each foot
Squats -4 sets, 8-12 reps
Leg curls or Leg Extensions or Straight leg deadlift
Wednesdays Shoulders & calves
Upright Row- 4 sets, 12-16 reps
Arnold Press alternate Standing Military Press with Olympic Bar weekly -3 sets 8-12 reps
Lateral Raise- 2 sets 8-12 reps, 1 drop set
Calves
Thursdays Cardio & abs
Fridays Back
Deadlift - 1 set for a good warmup, 4 sets (6-10 for 2), (8-12 for the other 2),
Rows with Olympic Bar- 4 sets 6-10 reps (lean forward and stretch through your shoulder blades to big squeeze and contraction in lats and upper back)
Pull ups- 3 weighted sets
Saturdays Chest (use dumbbells as much as possible)
Flat bench - 3 sets 6-8 reps
Decline Press with barbell or DB - 3 sets 8-12, big squeeze
DB Flys - 3 sets 8-10 reps
Sundays Arms
Standing curls -4 sets 8-12 reps
flat bar curls -3 sets 8-12
Dips - 4 weighted sets 8-12
Skullcrushers - 3 sets 8-12
DB Overhead press- 3 sets 8-12
Diet: (pro/carb/fat/cals)
wake up
1 hour Fasted CARDIO (7 days)
Breakfast: 1 Tuna Patty
1 can of tuna
1 egg white
.25 cup oats
28.5/13.7/3.6/192
Just wondering why carbs are so light here? Would you consider robbing some from lunch and afternoon snack and dividing between this meal and meal 2? Just not much energy first thing in the morning, 13g carbs... would love to see 1/2 cup oats in meals 1 and 2
Morning snack:
1 Tuna Patty
1 can of tuna
1 egg white
.25 cup oats
28.5/13.7/3.6/192
1 hour light cardio (4-5 days)
Lunch:
4oz chicken breast
.25 cup dark red kidney beans
1 cooked cup brown rice
2 cups green veggies
32.5/52/4/375
If you go with the above suggestion, you can lose the beans here, or eat less rice
Afternoon snack:
6oz chicken breast
.25 cup dark red kidney beans
1 cooked cup brown rice
42/42/5.3/370
Same as above
PRE WO:
1 scoop whey
2 cups green veggies
28/13/2/200
I'm surprised the protein isn't real food to be honest - but not a huge deal. More surprising is no good complex carb to fuel the workout!
Workout: (5 days will be weights 2 days will be cardio)
PWO: (Note – this will be approx 2.5-3 hrs before bed)
1 scoop whey
4oz chicken breast
.5 cup oats
54/30/7.5/400
Nice!
Before bed:
1 scoop ON Casein
1tbsp natty pb
29/8/6.5/204.5
All day I sip from a 50oz water bottle with 4 servings of benefiber:
0/16/0/60
Exact Totals:
Pro-242.5/Car-188.5/Fat-32.4/Cal-1993
P48%/C38%/F14%