3/24/12

Menu & Workout!

Daily Meal Plan (Gym)
Vitamin & Pre-Workout/Fat Burner
1. Pre-Workout: 
40g Oats 
½ C. Egg Whites
5g Cocoa Powder 
8g Jello Pudding Mix 
3g Stevia 
2oz Banana 
2. Post-Workout:
36g Myofusion 
1 Pudding Cup 
1oz Banana 
OR
1 Greek Yogurt
18g Myofusion
½ C. Almond Milk
OR
Skinny Cow Ice Cream Sandwich
18g Myofusion
½ C. Almond Milk
[Snack] 
1 slice Ezekiel Bread with Spray Butter 
3. 4oz Tilapia 
4oz Sweet Potato 
Veggies 
4. 4oz Chicken
½ C. Brown Rice 
Veggies 
5. Wheat Tortilla
3 slices Chicken Breast 
6. 4oz Tilapia 
28g Cashews 
TOTALS: 1686/35/150/164
Fats: 315
Carbs: 600
Proteins: 656
Daily Meal Plan (Non-Gym)
1. 40g Oats 
¼ C. Egg Whites 
5g Cocoa Powder 
8g Jello Pudding Mix 
3g Stevia
1oz Banana 
2. 36g Myofusion
1 slice Ezekiel Bread 
3. 4oz Tilapia 
4oz Sweet Potato 
Veggies 
4. 4oz Chicken
½ C. Brown Rice
Veggies
5. 4oz Tilapia
6. Wheat Wrap 
3 Pieces Sliced Chicken Breast
TOTALS: 1399/26/125/157
Fats: 234
Carbs: 500
Protein: 628


Monday: ARMS (This is just an example of one week...I change up my stuff every 2 weeks or so)


Close Grip Press - 3x8
Skull Crushers - 3x8 
Tricep Pressdowns (bar) - 4x8 
Hammer Curls - 3x8 
Barbell Curls - 3(or 4)x8 


Tuesday: Legs


Squats - 3(or 4)x8 
Stiff Legged Dead Lifts - 3x8 
Standing Calf Raises - 3x8
Plies - 3x15(or 20)


Wednesday: Back & Abs


Dead Lifts - 5x6
Wide Grip Lat Pulldown - 3x8
Bentover Row - 3x8
Cable Row + Hammer Pull - 3x8
Cable Crunches - 4x12
Leg Raises with Ball - 3x10
Bicycles - 3 TF (to failure, do as many as you can)


Thursday: Shoulders


Arnold Press - 3x8
Cable Rear Delt Flyes - 3x10
Upright Row + Front Raise - 3x8
Lateral Raise - 4x8


Friday: Legs (2)


Smith Split Squats or Bulgarian Split Squat - 3x10(or 12)
Leg Press - 3x15
P90X Calves - 3x20
Sitting Calf Raises - 3x15


Saturday: Chest & Abs


Wide Pushups - 3 TF
DB Bench Press - 3x8
Flyes - 3x10
Incline Press Machine - 3x10
Cable Crunches - 4x10
In & Outs - 3 TF
Russian Twists - 3 TF


Sunday: Cardio


It really changes each week, but every week until my 5K, my goal is to run a 5K loop on the treadmill on this day. (It is considered a rest day because I don't lift any weights. Occasionally I actually take the entire day off.)

4 comments:

  1. Ok so you're eating 6 times a day????

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  2. Yup! Not so much lately because of my job, but I still try to eat healthy snacks if I can't have eat my meals on time.

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  3. Wow. That's something to adjust to... So how long in between meals did you eat??? Eating healthy snacks will be a challenge for me too haha. I have no clue!

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  4. And what is Myofusion?????

    ReplyDelete