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2003/05/29, 04:08 PM
Ok, so I decided that it is TIME. I must get more organized. I want to be a fitness model one day. I am 5'9, 140 pds. 25% bf. So, I am trying to build. But I need to loose some bf after. Anyways, please let me know what you think. I usually workout 6 days a week, but if I am tired, I will take a day off.
Week 1
Mon - Chest & Back -light high reps with 30 in cardio
Tue - Legs & Shoulders (HIT HARD WITH PARTNER)
Wed - Bi & Tri-light high reps with 30 min cardio
Thur - Chest & Back (HIT HARD WITH PARTNER)
Fri -off
Sat - Bi & Tri (HIT HARD WITH PARTNER)
Sun - Legs & shoulders-light high reps with 30 min cardio
Week 2
Mon - 45 min cardio
Tue - Legs & Shoulders (HIT HARD WITH PARTNER)
Wed - 45 min cardio
Thur - Chest & Back (HIT HARD WITH PARTNER)
Fri -off
Sat - Bi & Tri (HIT HARD WITH PARTNER)
Sun - 60 min cardio
Protein - Carbs - Calories on second line
Meal 1 Food Item (making pancakes)
1/2 protein scoop
15 1 65
3 egg whites
10 1 50
1/3 cup oatmeal
4.2 20 125
½ jar baby food
0 17 50
Meal 2
1 cup cottage cheese
30 13.4 200
1 cup berries
1 10 50
Meal 3 5 oz chicken
35 0 250
4 cups lettuce and spinach
5 10 100
3 tbl light Italian and apple cidar vinegar 0 0 25
Meal 4Pre-workout
2 slices of Ezekiel bread
8 30 160
1 tbsp almond butter and 1 tbsp sf jam
10 15 150
apple
0 32 125
Post workout
1 scoop protein
25 1 125
1 scoop electrolyte drink
0 25 100
Meal 5 (1hr after workout)
5 oz chicken
35 0 250
1 cup sweet potato
5 40 200
1 cup green beans
0 15 30
Meal 6 (30min before bed)
½ cup cottage cheese
15 6.7 100
½ cup ns apple sauce
0 15 50
Totals
Fat = 44.87
Protein =198.2
Carbs =252.1
Calories =2205
Body Weight
140 x 14 = 1960 maintenance
140 x 15 = 2100
140 x 16 = 2240
140 x 17 = 2380 add weight
By the way, I am also taking a gloutamine, creatine suppliment with my post workout shake. I take a mulit- & a flax EFA 3-6-9 suppliment too.
I left a few extra calories to have my tea or coffee, maybe a little frozen yogurt....
Please let me know what you think.
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