Like the title says, new routine and meal plan. The training is relatively the same, but a little tweaking on the exercises such as adding decline chest press to chest day and putting chest & back together, leaving cardio for three separate days of the week instead of with weights. 

Overview of Training routine:

Monday: Chest/Back

Tuesday: Cardio/Abs

Wednesday: Shoulders/Biceps/Cardio

Thursday: Cardio/Abs

Friday: Legs/Triceps

Saturday: Abs/Cardio

Sunday: Light cardio

 

I’ll be posting food everyday as well..

Chest:

Incline Chest 15# x 2 x 12, 20# x 2 x 10

Flat Bench 15# x 2 x 12, 20# x 2 x 10

Pec Dec 40# x 1 x 12, 50# x 1 x 12, 50# x 2 x 10

Decline 15# x 2 x 12, 20# x 2 x 10

 

Back:

Hyper Extensions 2 x 15, 10# x 2 x 12

Seated Cable Rows 50# x 2 x 12, 50 # x 1 x 10, 60# x 1 x 10

Wide Grip Lat Pulldown 50# x 2 x 12, 50# x 1 x 10, 65# x 1 x 10

Close Grip Lat Pulldown 50# x 2 x 12, 65# x 2 x 10

 

Meal Plan for Today:

Monday
8:30am
 – 3 scrambled eggs (1 whole egg, 2 egg whites), .5 cup of plain Quaker Oats w\1 teaspoon of light brown sugar & Stevia, Vitamin
11:30am – A  can of tuna with lemon, 1 tablespoon fat free cream cheese and 1 rice cake with a light spread of natural PB (15g).
1:30pm – 1 6 oz boneless skinless chicken breast w\ .25 cup of brown rice, .5 cup green beans.
2:30pm – 1 medium of apple and 1 scoop of Elite 12 protein shake mixed in 12oz of water.
5:30pm – 1 lean 4.5 top sirloin steak (Lean beef), .5 cup of black
beans, .5 cup of cooked carrots,
8:30 – 1 scoop of Casein protein powder mixed in 15oz of water.

 

Once again my goal remainds the same = 125lbs, keeping muscle and possibly adding to it as well..lets see how this goes.

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