Quote (SKCRaynor @ Apr 16 2010 09:48pm)
Meal 1 - 3 eggs + 1/2 cup oatmeal + 1/2 grapefruit
Meal 2 - 1x chicken breast + 1 cup broccoli + 1/2 grapefruit
Meal 3 - protein shake + handful of mixed nuts
Meal 4 - 1x lean steak + 1 cup green beans
Meal 5 - 1 can of tuna + salad
Meal 6 - 1 cup cottage cheese + cinnamon
workout plan:
DO 30 mins of cardio at the end of every workout - also try to do 15-30 mins of cardio every morning on an empty stomach before eating breakfast
(5 sets of each, pyramiding up from low to high weight ending at approx 6 reps, starting at about 12 reps)
mon - chest/abs - flat bench, incline bench, DB flies, cable crossovers, v-crunches, hanging leg raises, and decline situps (or roman chair)
tues - back/calves - straight leg deadlifts, lat pulldowns, bent over BB rows, DB lawnmower rows, standing calf raises, bent over donkey calf raises, one-leg calf raises.
weds - shoulders/traps - military press, arnold presses, lat raises, front raises, db shrubs, bb shrugs, front cable pulldowns (dickersons)
thurs - legs/abs - squats, lunges, leg press, leg extensions, laying leg curls, standing calf raises, v-crunches, hanging leg raises, and decline situps (or roman chair)
fri - bis/tris/calves - standing olympic bar curls, alternating DB curls, seated hammer curls, tricep kickbacks, cable pulldowns, skullcrushers, donkey calf raises, one-leg calf raises
sat - cardio only - do at least 60 mins of cardio (any style at moderate intensity)
sun - off
enjoy!
for the bolded part, isnt it bad to work on an empty stomach? like dont i need energy. ?? also if i do cardio on the empty stomach how long should i wait before i eat after finishing. Is it ok to do 30 min cardio, then eat 3 eggs or w/e it may be right after and then go to work and about my buisness ?