My Weekly Nutrition and Training Plan

The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Two nights a week I have "treat" meals - whatever I choose. They are usually Saturday and Sunday night, but it does vary. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sunday's. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that.  I also do this to save money. I live alone so I can't really cook tons of different things during the week because it's too expensive and will go bad. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday, same with my yogurt. You can read here for meal prep ideas!

Meal 1 (7:15 AM)
Crustless protein pack quiche (recipe coming soon) and 1 slice of fresh organic sourdough bread.

Meal 2 (4 10:30 AM)

Meal 3 (1:15 PM)

Skinny orange chicken (recipe coming soon) over a bed of brown rice and topped with chopped plain walnuts.

Meal 4 (3:45 PM) 

Gym 4:30-6PM

Meal 5 (6:30 PM) [Post workout]

Angus beef pot roast that marinated in fat free Italian dressing, Worcestershire sauce, and Chicago seasoning for 24 hours then cooked low via crockpot; with a side of oven roasted asparagus topped with low fat mozzarella and a balsamic glaze.

Meal 6 (9 PM)

Bed time 11PM

-------------------------------

Sunday: (Rest)

Monday: (Weight Circuit)

-15 minutes cardio: Elliptical (Incline 9, Resistance 10)

- 5 incline inclined walk (Speed 3.5, Incline 7)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-25 minutes cardio: Lateral machine (Resistance, 11)

Tuesday: (Weight Circuit)

-15 minutes cardio: Elliptical (Incline 9, Resistance 10)

- 5 incline inclined walk (Speed 3.5, Incline 7)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-25 minutes cardio: Lateral machine (Resistance, 11)

Wednesday: (Core + Squats)

6:15 AM - 30 minutes of fasted cardio on the Elliptical (Resistance, 10, Incline, 9)

-5 minute inclined walk (Speed, 3.5, Incline 7)

-10 minutes lateral cardio (Resistance, 11)

-Back squats (4 sets of 15, 50 pounds) 

- 3 sets of 45 second planks

- 3 sets of "Russian Twists" with a 10 pound weight plate

- 3 sets of 20 crunches

- 3 sets of 20 heel touches

- 3 sets of  10 elevated leg crunches

-10 minutes of cardio: Elliptical (Resistance 11)

Thursday: (Endurance Training)

6:15 AM - 30 minutes of fasted cardio on the Elliptical (Resistance, 10, Incline, 9)

45 minutes of jogging

.

Friday: (Legs)

-20 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 10 and 11)

-Leg Workout:

   -Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)

   - Leg Extension (3 x 15, 50 pounds)

   - Leg Curl (3 x 15, 110 pounds)

   - Leg Press (3 x 10, 270 pounds)

-10 minutes of cardio: Elliptical (Incline, 9/12 and Resistance, 9)

-Hard, long Stretch

Saturday: (Rest)

Read More

My Weekly Training and Nutrition Plan

The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Two nights a week I have "treat" meals - whatever I choose. They are usually Saturday and Sunday night, but it does vary. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sunday's. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that.  I also do this to save money. I live alone so I can't really cook tons of different things during the week because it's too expensive and will go bad. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday, same with my yogurt. You can read here for meal prep ideas!

Total down (since 11/25/13):  64 pounds!

Meal 1 (7:15 AM)
1 egg, 1 egg white, spinach, and low fat cottage cheese all scrambled together, with a side of organic whole grain bread (the deli in my grocery store makes this fresh - it is so delicious).

Meal 2 (4 10:30 AM)

Meal 3 (1:15 PM)

Chicken breast cooked via crock pot and cut with a side of hidden veggie macaroni and cheese casserole (I used spinach fettuccine noodles)

Meal 4 (3:45 PM) 

Gym 4:30-6PM

Meal 5 (6:30 PM) [Post workout]

Angus beef pot roast that marinated in fat free Italian dressing, Worcestershire sauce, and Chicago seasoning for 24 hours then cooked low via crockpot; with a side of oven roasted asparagus topped with low fat mozzarella and a balsamic glaze.

Meal 6 (9 PM)

Bed time 11PM

-------------------------------

Sunday: (Rest)

Monday: (Weight Circuit)

-15 minutes cardio: Elliptical (Incline 9, Resistance 10)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-25 minutes cardio: Elliptical (Incline 9, Resistance 10)

Tuesday: (Full Body Plyometric)

Back in February, I wrote about my "at home" workout that I created since I was snowed in for two days and could not go to the gym. I call this "The Hot Mess Express". I create a playlist on my Iphone that is 35 minutes long and blast it on my Bluetooth speaker while I exercise. It's about 9-10 songs, so I do 9-10 different routines. I repeat the routine for the entire song then switch.

Below are different routines I do during a song. I repeat the exercises for the entire song then I will move onto the next routine. I did this for 35 minutes:

Mini suicides runs

Kickboxing cardio routines (I have 3-4 different routines for this. I do not know the names of the exercises so that is why I am not listing that out right now)

10 Jumpsquats, run in place, then 10 jumping jacks

10 regular jumping jacks, 10 scissor jumping jacks, jog around the living room

10 pushups, jog down the hallway, walking lunges back to the living room

20 burpees, 10 high kicks

10 pushups, jog around the couch, 10 jumpjacks

Wednesday: (Rest)

Thursday: (Weight Circuit)

-10 minutes cardio: Inclined walk on tredmill (speed: 3.5, incline: 7)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-35 minutes Lateral cardio

.

Friday: (Legs)

-20 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 10 and 11)

-Leg Workout:

   -Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)

   - Leg Extension (3 x 15, 50 pounds)

   - Leg Curl (3 x 15, 110 pounds)

   - Leg Press (3 x 10, 270 pounds)

-10 minutes of cardio: Elliptical (Incline, 9/12 and Resistance, 9)

-Hard, long Stretch

Saturday: (Weight Circuit)

-20 minutes cardio: Elliptical (Incline 9, Resistance 10)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-10 minutes cardio: Inclined walk on tredmill (speed: 3.5, incline: 7)

Read More

My Weekly Nutrition and Training Plan

The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Two nights a week I have "treat" meals - whatever I choose. They are usually Saturday and Sunday night, but it does vary. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sunday's. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that.  I also do this to save money. I live alone so I can't really cook tons of different things during the week because it's too expensive and will go bad. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday, same with my yogurt. You can read here for meal prep ideas!

Total down (since 11/25/13):  64 pounds!

Meal 1 (7:15 AM)

Meal 2 (4 10:30 AM)

Meal 3 (1:15 PM)

It is varying this week due to lunch meetings. I am keeping my choices as healthy as possible, but Monday was hard -- I am obsessed with Panera's "Butternut Squash Ravioli!"

Meal 4 (3:45 PM) 

Gym 4:30-6PM

Meal 5 (6:30 PM) [Post workout]

Kay Natural's Cinnamon Almond Protein Bites (I eat this like cereal with Unsweetened Vanilla Almond Milk) and 1/4 cup of turkey jerky.

Meal 6 (9 PM)

Crock-pot BBQ'ed chicken (Chicken breast cooked in Walden's Farm calorie free BBQ sauce, two tablespoons of honey BBQ sauce, and Worcestershire sauce. I shredded the meat once it was finished) and "hidden veggie" healthy macaroni and cheese casserole. 

Bed time 11PM

-------------------------------

Sunday: (Rest)

Monday: (Weight Circuit)

-15 minutes cardio: Elliptical (Incline 9, Resistance 10)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-25 minutes cardio: Elliptical (Incline 9, Resistance 10)

Tuesday: (Core and Boxing)

-20 minutes of cardio: Elliptical (Incline: 9/12/1, Resistance: 10/11)

- 3 sets of 45 second planks

- 3 sets of "Russian Twists" with a 10 pound weight plate

- 3 sets of 20 crunches

- 3 sets of 20 heel touches

- 3 sets of  10 elevated leg crunches

-45 minutes of boxing at Title Boxing Club

Wednesday: (Rest)

Thursday: (Kickboxing)

-20 minutes of cardio: Elliptical (Incline: 9/12/1, Resistance: 10/11)

-45 minutes of kickboxing at Title Boxing Club

.

Friday: (Weight Circuit + squats)

-15 minutes of cardio: Elliptical (Incline 9, Resistance 10)

-Squats (4 sets of 20, 50 pounds)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-15 minutes of high intensity interval training: Tredmill (Work: 3 minutes at 3.2 speed and 12 incline and rest 2 minutes at 3.4 speed and 0 incline. No holding onto the tredmill at all)

Saturday: (Full Body Plyometic + jog)

Back in February, I wrote about my "at home" workout that I created since I was snowed in for two days and could not go to the gym. I call this "The Hot Mess Express". I create a playlist on my Iphone that is 35 minutes long and blast it on my Bluetooth speaker while I exercise. It's about 9-10 songs, so I do 9-10 different routines. I repeat the routine for the entire song then switch.

Below are different routines I do during a song. I repeat the exercises for the entire song then I will move onto the next routine. I did this for 35 minutes:

Mini suicides runs

Kickboxing cardio routines (I have 3-4 different routines for this. I do not know the names of the exercises so that is why I am not listing that out right now)

10 Jumpsquats, run in place, then 10 jumping jacks

10 regular jumping jacks, 10 scissor jumping jacks, jog around the living room

10 pushups, jog down the hallway, walking lunges back to the living room

20 burpees, 10 high kicks

10 pushups, jog around the couch, 10 jumpjacks

Hour jog/walk on the greenway behind my apartment.

Read More

My Weekly Nutrition and Training Plan

The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Two nights a week I have "treat" meals - whatever I choose. They are usually Saturday and Sunday night, but it does vary. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sunday's. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that.  I also do this to save money. I live alone so I can't really cook tons of different things during the week because it's too expensive and will go bad. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday, same with my yogurt. You can read here for meal prep ideas!

Total down (since 11/25/13):  63 pounds!

Meal 1 (7:15 AM)

2 eggs over easy with 2 Van's whole wheat waffles topped with sugar free/high fiber jam

Meal 2 (4 10:30 AM)

Meal 3 (1:15 PM)

Healthy Turkey and Bean Spanish dip (I used more meat and beans and eat this as a complete meal with no chips)

Meal 4 (3:45 PM) 

1/2 cup of black bean hummus, fresh broccoli, and a 100 calorie pack of plain almonds and walnuts.

Gym 4:30-6PM

Meal 5 (6:30 PM) [Post workout]

Kay Natural's Cinnamon Almond Protein Bites (I eat this like cereal with Unsweetened Vanilla Almond Milk) and 1/4 cup of turkey jerky.

Meal 6 (9 PM)

Lean turkey burger topped with low fat provolone and sauteed mushrooms with a side of healthy homemade mashed red potatoes and cauliflower. (I made the the recipe as normal, I just did not use as many potatoes since I also used cauliflower.) 

Bed time 11PM

-------------------------------

Sunday: (Rest)

Monday: (Rest)

Tuesday: (Weight Circuit + Squats)

-15 minutes cardio: Elliptical (Incline 9, Resistance 10)

- Back Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-30 minutes cardio: Elliptical (Incline 9, Resistance 10)

Wednesday: (Core)

-20 minutes of high intensity interval training: Tredmill (Work: 3 minutes at 3.2 speed and 12 incline and rest 2 minutes at 3.4 speed and 0 incline. No holding onto the tredmill at all)

-10 minutes of cardio: Elliptical (Incline 9/10, Resistance 10)

- 3 sets of 45 second planks

- 3 sets of "Russian Twists" with a 10 pound weight plate

- 3 sets of 20 crunches

- 3 sets of 20 heel touches

- 3 sets of  10 elevated leg crunches

-15 minutes cardio: StairMill (5 minutes at 80 SPM and 5 minutes at 60 SPM. No holding onto machine)

Thursday: (Weight Circuit)

-15 minutes of high intensity interval training: Tredmill (Work: 3 minutes at 3.2 speed and 12 incline and rest 2 minutes at 3.4 speed and 0 incline. No holding onto the tredmill at all)

-15 minutes of cardio: Elliptical (Incline 9, Resistance 10)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-15 minutes of high intensity interval training: Tredmill (Work: 3 minutes at 3.2 speed and 12 incline and rest 2 minutes at 3.4 speed and 0 incline. No holding onto the tredmill at all)

.

Friday: (Weight Circuit + Squats):

-30 minutes of cardio: Elliptical (Incline 9, Resistance 10)

- Back Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-15 minutes of high intensity interval training: Tredmill (Work: 3 minutes at 3.2 speed and 12 incline and rest 2 minutes at 3.4 speed and 0 incline. No holding onto the tredmill at all)

Saturday: (Hike)

10 miles of hiking at Crowder's Mountain 

Read More

My Weekly Nutrition and Training Plan

The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Two nights a week I have "treat" meals - whatever I choose. They are usually Saturday and Sunday night, but it does vary. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sunday's. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that.  I also do this to save money. I live alone so I can't really cook tons of different things during the week because it's too expensive and will go bad. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday, same with my yogurt. You can read here for meal prep ideas!

Total down (since 11/25/13):  63 pounds!

Meal 1 (7:15 AM)
3 slices of natural, 4 ingredient turkey bacon, 100 calorie whole wheat bagel thin, and 1 pack of Almond Butter

Meal 2 (4 10:30 AM)

Meal 3 (1:15 PM)
4 oz. homemade turkey meatloaf, healthy mashed potatoes, and sauteed asparagus. 

Meal 4 (3:45 PM) 

1/2 cup of black bean hummus, fresh broccoli, and a 100 calorie pack of plain almonds and walnuts.

Gym 4:30-6PM

Meal 5 (6:30 PM) [Post workout]

Kay Natural's Cinnamon Almond Protein Bites (I eat this like cereal with Unsweetened Vanilla Almond Milk) and 1/4 cup of turkey jerky.

Meal 6 (9 PM)

Crock-pot BBQ'ed chicken (Chicken breast cooked in Walden's Farm calorie free BBQ sauce, two tablespoons of honey BBQ sauce, and Worcestershire sauce. I shredded the meat once it was finished) and "hidden veggie" healthy macaroni and cheese casserole. 

Bed time 11PM

-------------------------------

Sunday: (Rest)

Monday: (Weight Circuit)

-15 minutes cardio: Elliptical (Incline 9, Resistance 10)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-25 minutes cardio: Elliptical (Incline 9, Resistance 10)

Tuesday: (Rest)

Mental Healthy Day, ha

Wednesday: (Weight Circuit)

-40 minutes cardio: Elliptical (Incline switched between 1, 9, and 12, Resistance 10/11)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-10 minutes cardio: Elliptical (Incline 9, Resistance 10)

Thursday: (Core + squats)

-20 minutes of high intensity interval training: Tredmill (Work: 3 minutes at 3.2 speed and 12 incline and rest 2 minutes at 3.4 speed and 0 incline. No holding onto the tredmill at all)

-10 minutes of cardio: Elliptical (Incline 9/10, Resistance 10)

- Back Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)

- 3 sets of 45 second planks

- 3 sets of "Russian Twists" with a 10 pound weight plate

- 3 sets of 20 crunches

- 3 sets of 20 heel touches

- 3 sets of  10 elevated leg crunches

-10 minutes cardio: StairMill (5 minutes at 80 SPM and 5 minutes at 60 SPM. No holding onto machine)

.

Friday: (Weight Circuit)

30 minutes cardio: Fasted cardio at 6 AM, Elliptical (Incline 9, Resistance 10)

After work:

15 minutes of cardio: Elliptical (Incline 9, Resistance 10)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-15 minutes of high intensity interval training: Tredmill (Work: 3 minutes at 3.2 speed and 12 incline and rest 2 minutes at 3.4 speed and 0 incline. No holding onto the tredmill at all)

Saturday: (Hike)

10 miles of hiking at Crowder's Mountain 

Read More

My Weekly Nutrition and Training Plan

The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Two nights a week I have "treat" meals - whatever I choose. They are usually Saturday and Sunday night, but it does vary. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sunday's. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that.  I also do this to save money. I live alone so I can't really cook tons of different things during the week because it's too expensive and will go bad. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday, same with my yogurt. You can read here for meal prep ideas!

Total down (since 11/25/13):  63 pounds!

Meal 1 (7:15 AM)

Meal 2 (4 10:30 AM)

Meal 3 (1:15 PM)

Meal 4 (3:45 PM) 
2 protein bites (recipe coming next week)

Gym 4:30-6PM

Meal 5 (6:30 PM) [Post workout]

Kay Natural's Cinnamon Almond Protein Bites (I eat this like cereal). The best place to purchase this is on Amazon or upscale grocery stores.

Meal 6 (9 PM)

4 oz. Turkey meatloaf with fresh asparagus, and dark red kidney beans.

Bed time 11PM

-------------------------------

Sunday: (Rest)

Monday: (Weights)

-15 minutes cardio: Elliptical (Incline 9, Resistance 10)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-15 minutes cardio: Elliptical (Incline 9, Resistance 10)

Tuesday: (Ployometric Full Body + jog)

Back in February, I wrote about my "at home" workout that I created since I was snowed in for two days and could not go to the gym. I call this "The Hot Mess Express". I create a playlist on my Iphone that is 35 minutes long and blast it on my Bluetooth speaker while I exercise. It's about 9-10 songs, so I do 9-10 different routines. I repeat the routine for the entire song then switch.

Below are different routines I do during a song. I repeat the exercises for the entire song then I will move onto the next routine. I did this for 35 minutes:

• Mini suicides runs
• Kickboxing cardio routines (I have 3-4 different routines for this. I do not know the names of the exercises so that is why I am not listing that out right now)
• 10 Jumpsquats, run in place, then 10 jumping jacks
• 10 regular jumping jacks, 10 scissor jumping jacks, jog around the living room
• 10 pushups, jog down the hallway, walking lunges back to the living room
• 20 burpees, 10 high kicks
• 10 pushups, jog around the couch, 10 jumpjacks

Hour jog/walk on the greenway behind my apartment.

*My polar transmitter stopped working (not the watch) after an hour and 15 minutes. If someone has an extra waist band they are not using and/or do not need that I can have, please email me! 

Wednesday: (Unscheduled Rest Day)

Way sore and fatigued from Tuesday's kick ass workout; I had to listen to my body!

Thursday: (Weights Circuit + Squats)

Still so sore... this is going to be rough, but I must push on...

-30 minutes of cardio: StairMill (90 SPM regular work and 70 SPM with skipping every other step, 60 SPM for resting work - alternating all 3 levels every 3-4 minutes. Rest work is only 1 minute)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-Back Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)

-15 minutes cardio: Elliptical (Incline 9 and 12, Resistance 10)

.

Friday: (Fasted Cardio)

45 minutes of cardio on the Ellitpical first thing in the morning when I wake up, before work. 

Incline swtiched between 9, 10, and 12 and resistance is at 10

Saturday: (Weights)

-15 minutes cardio: Elliptical (Incline 9, Resistance 10)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-15 minutes cardio: Elliptical (Incline 9, Resistance 10)

Read More