21 yrs old, 135lbs , 6'1"
Work Out and Diet will start on Monday July 2.
Supplements starting 7/8/07 (they are in the mail on there way here):
-Optimum Nutrition Whey Protein
-Fish oil
-Multi Vitamin
-Iron Mag Labs CEE
-Iron Mag Labs Anabolic-Matrix Rx
Diet....
Meal 1
-1 Whole Egg
-3 Egg Whites
-1/2c Oats
-12oz milk
Meal 2
-Whey protein shake
*12oz milk
*2 Scoops Whey (Optimum Nutrition)
*1/2c oats
-Banana
-Fish Oil (2 caps)
Meal 3
-1c pasta (dry)
-1/2 cottage chs
-Fish Oil (2 caps)
Meal 4
-10 oz chicken breast
-Banana
-Fish Oil (2 caps)
Meal 5 (PRE WORKOUT MEAL)
-1c oats
-3 egg whites
-1 whole egg
-4g CEE
****WORKOUT****
Meal 6 (POST WORK OUT
-2 Egg Whites
-Whey protein shake
*2 Scoops ON Whey
*Strawberries
*1c oats
*12oz 2% Milk
Meal 7
-8-10oz Flank Steak
-1/2 Cottage Cheese
-Fish Oil (2 caps)
Cals- 4233
Protein- 341
Carbs- 447
Fats- 119 (Not including the fish capsuls)
Work Out
Day 1
Chest, Post Delts, Biceps
-Bench Press 8-10 reps 3 Sets
-Dips (weighted) 8-10 reps 3 Sets
-Cuban Press 8-10 reps 3 Sets
-Barbell Curl 8-10 reps 3 Sets
-Reverse Barbell Preacher Curl 8-10 reps 3 Sets
-Reverse Flys 8-10 reps 3 Sets
Day 2
Back, Anterior & Lateral Delts, Tri's
-Pullups 3 sets to Failure
-Bent Rows 8-10 reps 3 Sets
-Straight Arm Pulloves 8-10 reps 3 Sets
-Middle Back Shrug 8-10 reps 3 Sets
-Military Press 8-10 reps 3 Sets
-Lateral Raises 8-10 reps 3 Sets
Day 3
Legs, Calves, Abs
-Front Squats 8-10 reps 3 Sets
-Standing Good Mornings 8-10 reps 3 Sets
-Hack Squats 8-10 reps 3 Sets
-Stiff Legged Deadlift 8-10 reps 3 Sets
-Calf Raises 10-12 reps 3 Sets
-Decline Crunch 3 Sets to failure
I will update every week.
Work Out and Diet will start on Monday July 2.
Supplements starting 7/8/07 (they are in the mail on there way here):
-Optimum Nutrition Whey Protein
-Fish oil
-Multi Vitamin
-Iron Mag Labs CEE
-Iron Mag Labs Anabolic-Matrix Rx
Diet....
Meal 1
-1 Whole Egg
-3 Egg Whites
-1/2c Oats
-12oz milk
Meal 2
-Whey protein shake
*12oz milk
*2 Scoops Whey (Optimum Nutrition)
*1/2c oats
-Banana
-Fish Oil (2 caps)
Meal 3
-1c pasta (dry)
-1/2 cottage chs
-Fish Oil (2 caps)
Meal 4
-10 oz chicken breast
-Banana
-Fish Oil (2 caps)
Meal 5 (PRE WORKOUT MEAL)
-1c oats
-3 egg whites
-1 whole egg
-4g CEE
****WORKOUT****
Meal 6 (POST WORK OUT
-2 Egg Whites
-Whey protein shake
*2 Scoops ON Whey
*Strawberries
*1c oats
*12oz 2% Milk
Meal 7
-8-10oz Flank Steak
-1/2 Cottage Cheese
-Fish Oil (2 caps)
Cals- 4233
Protein- 341
Carbs- 447
Fats- 119 (Not including the fish capsuls)
Work Out
Day 1
Chest, Post Delts, Biceps
-Bench Press 8-10 reps 3 Sets
-Dips (weighted) 8-10 reps 3 Sets
-Cuban Press 8-10 reps 3 Sets
-Barbell Curl 8-10 reps 3 Sets
-Reverse Barbell Preacher Curl 8-10 reps 3 Sets
-Reverse Flys 8-10 reps 3 Sets
Day 2
Back, Anterior & Lateral Delts, Tri's
-Pullups 3 sets to Failure
-Bent Rows 8-10 reps 3 Sets
-Straight Arm Pulloves 8-10 reps 3 Sets
-Middle Back Shrug 8-10 reps 3 Sets
-Military Press 8-10 reps 3 Sets
-Lateral Raises 8-10 reps 3 Sets
Day 3
Legs, Calves, Abs
-Front Squats 8-10 reps 3 Sets
-Standing Good Mornings 8-10 reps 3 Sets
-Hack Squats 8-10 reps 3 Sets
-Stiff Legged Deadlift 8-10 reps 3 Sets
-Calf Raises 10-12 reps 3 Sets
-Decline Crunch 3 Sets to failure
I will update every week.