Friday's Diet

0600: 1/3c oats, 1/2 scoop Probolic protein, 3 oz soymilk (196)

0810: 1 boiled egg + 1 white, 1/2 medium apple (134)
-2 Activite Multi's, 500mg Vit C, 175mg Coral Calcium

1015: 1/2c cottage cheese, 1/2c strawberries, 1/8c Kashi Nuggets cereal, 1 oz deli chicken meat (225)

1245 Preworkout: 4 egg whites, 1 packet cream of wheat, 1 packet low-sugar oatmeal (250)
-MHP Releve Joint Aid

-Train Legs
MHP Trac Extreme-NO, Bev Glut+BCAA's

1600 Postworkout: 1 scoop Probolic protein, 2 packets sugar (192)

1745: 2.5 oz chicken breast, 1/2 can green beans (141)

1945: 1/2c cottage cheese, 1c strawberries (128)

2115: 6 egg whites, 1 ww tortilla (149)


TOTALS:

Wk 2, Day 4 - Back & Chest

Close Lat Pulldown 80x12 90x10 100x8 100x8
Barbell Row 65x12 85x10 105x8 105x8
1-Arm Flat DB Bench Press (L,R) 30x12 35x10 40x8 Both Arms: 55'sx7
T-Bar Row Machine 35x12 45x10 55x8
FM Pushup 12, 12, 8
1-Arm DB Row (R,L) 40x12 50x8 50x8
Incline DB Fly 17.5'sx15 25'sx10 30'sx10

Duration: 55 minutes
Total Sets: Back=14 Chest=10

Wk 2, Day 3 - Shoulders, Abs

Seated DB Shoulder Press 30'sx12 30'sx12 35'sx8 40'sx6
FM Shoulder Press 50x10 50x10 60x6 40x10
KB 1-Arm Shoulder Press 36x5,5 36x5,5 36x5,5
Upright Row 50x12 50x10 60x8

Hanging Leg Raise 10, 5
ss w/ Bent Knee Raise 10, 5, 10

Duration: 35 minutes
Total Sets: Shoulders=14 Abs=4

Thursday's Diet

0600: 4 oz low-sugar yogurt, 1/2c cottage cheese, 1/8c Kashi Nuggets cereal (192)

0800: 1/3c oats, 1/2 scoop Probolic protein, 2 oz soymilk (185)

1045: 2.5 oz chicken breast, 1/2 can green beans, 1/4c black beans (198)

1300: 5 egg whites, 1 ww tortilla, 1/2c strawberries (155)

1515 Preworkout: 1/2c brown rice, 2 oz chicken breast (166)

1630 - Train Back & Chest

1745 Postworkout: 1 scoop Probolic protein, 2 packets sugar (196)

2000: 1/2c cottage cheese, 1 tbsp peanut butter (177)


TOTALS: 30g fat, 110g carbs (23g fiber), 146g protein

Wednesday's Diet

0600: 1/2c oats, 1/2 scoop Probolic Protein, 2 oz soy milk (229)

0930: 1 whole egg + 1 egg white, 1/2 apple (134)
-2 Activate Multi's, 500mg Vit C, 175mg Coral Calcium

1130: 2.5 oz lean beef, 1/2 can green beans, 1/4c black beans (183)

1345: 5 egg whites, 1 ww tortilla, 1/2c strawberries (155)

1600 Preworkout: 3 oz lean beef, 1/3c brown rice (169)

-Train 1700-1800 - Shoulders, Abs

1815 Postworkout: 1 scoop Probolic protein, 2 packets sugar (196)

2030: 1c cottage cheese, 1/2c strawberries (187)


TOTALS: 31g fat, 115g carbs (25g fiber), 137g protein

Wk 2, Day 2 - Arms & Calves

Standing Preacher Curl 30x15 30x12 40x10 40x8
Incline DB Alt Curl 15x10ea. 15x8ea. 15x10ea.
Dips 12, 10, 8
Rope Press Downs 40x12 40x10 45x8 45x8
Donkey Calf Raise 100x20 160x12 180x10 120x15

Total Sets: Bis=7 Tris=7 Calves=4
Duration: 35 minutes

Wk 2, Day 1 - Power & Conditioning

Swings 36x20 53x15 70x12
Windmills 18x5ea. 26x5ea. 26x5 ea. 36x5ea.
A1: Clean n Jerk 36'sx5 36'sx6 36'sx7 36'sx7
A2: Snatch 36x5ea. 36x6ea. 36x8ea. 36x8ea.
B1: Russian Mil Press 36x5ea. 36x5ea. 53x1,0-36x5ea.
B2: Pullups 1,2,3,1,2 1,2,3,1,2 1,2,3,1,2,3,1
Swings 36x12 sets of 12 reps

Tuesday's Diet

0600: 4 oz low-sugar yogurt, 1/2c cottage cheese, 1/8c Kashi Nuggets cereal (192)

0750: 1/2 apple, 1 boiled egg (117)
-MHP Activate Multi, 500mg Vit C, 175mg Coral Calcium

0945: 1/2c oatmeal, 1/2 scoop Probolic protein, 2 oz soymilk (229)

1200: 5 egg whites, 1 ww tortilla, 1/2c strawberries (155)

1415 Preworkout: 3 oz turkey breast, 1/2c brown & wild rice (164)

-Train 1530-1630

1645 Postworkout: 1 scoop Probolic protein, 2 packets sugar (196)

1830: 2.5 oz lean beef, 1/2c spinach, 1/8c black beans (186)

2100: 2/3c cottage cheese, 1/3c strawberries (105)


TOTALS: 30g fat, 127g carbs (25g fiber), 150g protein

Monday's Diet

0815: 4 oz low-sugar yogurt, 1/2c cottage cheese, 2/3c strawberries, 1/8c Kashi nuggets cereal (222)

1030: 1/2c oats, 1/2 scoop Probolic protein, 2 oz soy milk (229)
-MHP Activate Sport, 500mg Vit C, 200mg Coral Calcium

1300 Preworkout: 1 boiled egg, 1/2 apple (117)
-MHP Releve Joint Aid

*1330 - Train Power & Conditioning
-MHP TRAC, Bev Glut+BCAA's

1500 Postworkout: 1 scoop Probolic protein, 2 packets sugar (197)

1645: 5 egg whites, 1 WW tortilla (132)

1845: 3 oz turkey breast, 1c spinach, 1/4c black beans (204)

2100: 1c cottage cheese (144)
-MHP Activate Sport, 500mg Vit C, 200mg Coral Calcium


TOTALS: 25g fat, 123g carbs (29g fiber), 150g protein