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