My Current Meal Plan and Workout Routine

Daily Meals

  1. Whey Protein Isolate Shake, BCAA
  2. 1 cup of Oatmeal with blueberries, cinnamon, stevia/raw honey; 2 boiled eggs; multi-vitamin, fish oil
  3. Lean protein, vegetables
  4. Lean protein, vegetables or fruit
  5. Protein shake
  6. Lean protein, vegetables (optional)

Morning Cardio Routine

Monday – Friday: 30 minutes Cardio: Step Challenge, Insanity, P90X, or Tabata

Evening Weight Training/Cardio Routine

  1. Mondays & Thursdays: Arms/Chest
    • 7 sets / 12 reps each exercise
    • 20-30 minutes on the “beast”
  2. Tuesdays & Fridays: Back/Shoulders
    • 7 sets / 12 reps each exercise
      • Cable pull-downs
      • Seated cable rows
      • Db shoulder press
      • Db side lateral raises
    • 20-30 minutes on the “beast”
  3. Wednesdays & Saturdays: Legs/Abs
    • 7 sets / 12 reps each exercise
    • 8 sets / 12 reps each exercise
    • 3 sets / 20 reps
      • Hanging leg raises with weight
    • 20-30 minutes on the “beast” or track workout (sprints & bleachers)
  4. Sundays: OFF / Cardio only
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4 thoughts on “My Current Meal Plan and Workout Routine

  1. Although, these are my plans, I will deviate a little from time to time. Sometimes I carb up or down depending on how my body is responding to my workouts. I hold a lot of fat and water weight in my butt and thighs, so cardio is critical for me. I have to burn more calories than I take in to get the look I want. I do pay attention to my body, so I don’t always do cardio 7 days-a-week.

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