Ok this is my routine. Usually start with a 10min cardio warm up, most days include abs as well. 8 reps 4 machines/Exercises/body part.


Monday Chest

Tuesday Back & Cardio

Wednesday Legs

Thursday Bi-Tris & Cardio

Friday Shoulders

Saturday Cardio

*********************Meals************************ ********
3 eggwhites, slice of wheat bread with peanut butter, juice.
Sweet potatoes
Tuna with 8 crackers juice
Bowl of Shrimp Soup, slice of wheat bread and juice.
Chicken with Veggies
Bowl of Cereal
Banana with Protein Bar
Bowl of Fish Soup Sometimes instead of Shrimp Soup

******************Supplements********************* **********
Alri N'Gorge
Gaspari Plasma Jet

That's All.