TRAINING:

Arms, Abs, Calfs:

biceps: 4 sets, 10-12 reps

preacher curls

one arm dumbbell hammer curls

2 arm overhead cable

isolation curls

barbell curls

one arm concentration curl dumbbell

triceps: 4 sets, 10-12 reps

rope pressdown

wide grip pressdowns

close grip bench

bodyweight dips

overhead cambered bar extensions

abs: 4 sets each, 20 reps *** starting to pick up the intensity and consistency of my ab routines!!

crunches

leg raise 

sit ups

calfs: seated, 6 sets

Cardio: 30 minutes stairs before breakfast this am, up at 730am

20 minutes after training, treadmill

Diet: 

meal 1: 8 oz of Eat to Grow Bison patty (www.eattogrow.com, ETG) (8oz patty 98%lean, 48gram protein), one cup old fashioned Quaker Oatmeal, one cup coffee, no fruit

meal 2: 10oz ETG tilapia grilled on foreman grille, 10oz sweet potato slices on foreman

meal 3: 10 oz ETG chicken breast grilled, one cup white basmati rice, one tablespoon salsa mild

meal 4: 10 oz of ETG ground turkey, 12 oz of sweet potato baked (remove skin after cooked)...mix it all together

Pre train: Muscletechs neurocore

Post train: Muscletechs AminoFX

meal 5: 10 oz of ETG tilapia broiled, 1 1/2 cups white basmati rice

meal 6: 12 oz ETG Filet mignon (no hormones or preservatives!!), veggies steamed

Lots of Water....no juices, no soda..only one cup coffee in am.