>>9610701>>9610716>>9610732i appreciate it guys,
Heres my weekly routine
Monday, Wensday, Friday. -HIgh Inensity Cardio 20-30 min
with 100 X Push ups
100 Speed Crunches (Laying flat and pretend like I have a egg under the arch in my lower back and I want to squish it )
Tuesday - Back / Triceps
6 various exercies for each with 4 sets of 10-15
Thursday Legs/ Shoulders
Saturday - Chest/Biceps
(Same number of exercies and sets and reps)
FOOD:
Since im in college with meal plan, my options are limited
but
Breakfast - Oatmeal with small amot of brown sugar, maybe sweetend with banana instead or granola
Egg Whites (3-4 Eggs)
Water
Snack 1 -
Bowl of Cereal (Special K or off brand whole grain cereal with least amount of sugar)
with almond/soy milk
Lunch -
Salad- Broccoli with fetticheese , cucumbers
spiniach, water,
or eggs chopped up (prolly reused from breakfast)
sunflower seed, and steamed mixed veggie tables
or cereal as cited
Snack 2 (before workout)
Canned Tuna- in water
with Cottage Cheese fat free
Dinner
It varies from all listed above, unless i eat the frozen fish and veggie tables in my dorm in my fridge
Snack 3
Veggies/ Almonds/ (if i feel like a fat free newton bar)
water
(SUPPLEMENTS / WHEY)
Erryday EC Stack ( currently on 1 pill Ephidrene + 1 pill 200 MG Caffine - Separated every 3-4 Hours
Creatine HCL Reccomended from GNC guy - (prolly isnt doing nuthing but hey)
Gold Standard Whey (Double Chocolate)
2 Scoops Post Workout with water
every lift day
(MISC)
Also I am in Army ROTC for my school so Monday , Wednesday Thursday I do more running, body weight exercise