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
     • BB bicep curls
     • Db bicep curls
     • Tricep cable pressdowns
     • Tricep dips
     • Bench press
     • Machine flys
   • 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
     • BB squats
     • Leg press
   • 8 sets / 12 reps each exercise
     • Leg curls
     • Calf raises
   • 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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