Workout & Food Schedule
| Sun | Mon | Tue | Wed | Thu | Fri | Sat | |
|---|---|---|---|---|---|---|---|
| 7:00 | Cereal + Banana | ||||||
| 8:00 | Cereal + Banana | Cereal + Banana | Cereal + Banana | Cereal + Banana | |||
| 9:00 | |||||||
| 10:00 | Cereal + Banana | Bagel w/PB + Fruit | Cereal + Banana | ||||
| 11:00 | Bagel w/PB + Fruit | Bagel w/PB + Fruit | Bagel w/PB + Fruit | ||||
| 12:00 | Bagel w/PB + Fruit | ||||||
| 1:00 | |||||||
| 2:00 | Protein Bar | ||||||
| 3:00 | Protein Bar | Protein Bar | Protein Bar | Protein Bar | |||
| 4:00 | |||||||
| 5:00 | |||||||
| 6:00 | Dinner | Dinner | Sonny's | Dinner | Dinner | Dinner | Dinner |
| 7:00 | |||||||
| 8:00 | Workout [1] | Cardio | Workout [2] | Workout [3] | Cardio | Workout [4] | |
| 9:00 | |||||||
| 10:00 | Shake | Shake | Shake | Shake | Shake | Shake | Shake |
| 11:00 | |||||||
| 12:00 |
Weekly Food Totals
- 7 Bowls of Cereal w/Milk
- 5 Bagels w/PB
- 14 Pieces of Fruit (Apples & Bananas)
- 5 Protein Bars
- 7 Dinners
- 7 Shakes
Workouts
- [1] Chest: Flat Bench | Incline Bench | Free Flat Bench | Free Incline Bench | Fly
- [2] Biceps/Triceps: Bar Curl | Dumbbell Curl | Tricep Press | Tricep Pulldown
- [3] Legs: Quad Curl | Squats/Leg Press | Calf Raises | Hamstrings
- [4] Shoulders/Back: Free Shoulder Press | Seated Row | Lat Pulldown | Lower Back
- [*] Abs: Ball Crunches | Oblique Pulldown | Oblique Pullup | Medicine Ball Mat Exercises
Daily Calorie Total
| Per | Num | Total | |
|---|---|---|---|
| Banana | 175 | (2) | 350 |
| Apple | 100 | (1) | 100 |
| Cereal w/milk | 275 | (1) | 275 |
| Protein Bar | 200 | (1) | 200 |
| Bagel w/PB | 470 | (1) | 470 |
| Dinner | 600 | (1) | 600 |
| Shake | 370 | (1) | 370 |
| Total | 2315 |
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