Saturday, November 14, 2009

Workout Program

Monday: Chest / Back
1Cable Lat Pulldowns (alternate sets below)
Behind neck wide grip
Narrow grip to chest

2 x 10
2 x 10
2Bent over Barbell Rows3 x 10
3Seated Row Machine3 x 10
4Dummbell Pullover (superset with) Dembbell Flys
Pullover
Flys

3 x 10
3 x 10
5Bench Press3 x 10
6Pec Deck Chest Machine3 x 10


Tuesday

Aerobics for 45 minutes


Wednesday: Legs / Abs

1Squats3 x 10
2Barbells Step Ups (alt legs)3 x 10
3Leg Extension Machine3 x 10
4Leg Curl Machine3 x 10
5Stiff Legged Deadlift3 x 10
6Hanging Knee-ups3 x 10
7Crunch / hip-ups3 x 10
8Negative Lying Knee-ups
Buddy Exercise Resist Partner Pushing Knees Down

3 x 10
9Bar Behind Neck Trunk Twists
Seated
Standing

3 x 50
3 x 50


Thursday

Aerobics for 45 minutes


Friday: Shoulders / Arms

1Seated Dumbbell Overhead Press (Alternate Sets Below)
Palms Forward
Palms Reverse (twisting)

2 x 10
2 x 10
2Barbell Shurgs3 x 10
3Dumbbells Deltoid Flys (Superset Sets Below
Lateral (arms to side
Front (one arm at a time)

3 x 10
3 x 10
4Lying Triceps Curlbar Extension3 x 10
5Standing Cable Triceps Extension3 x 10
6Seated One Arm Scott Curls3 x 10
7Seated Curl Machine3 x 10


Saturday

Aerobics for 45 minutes



Sunday

Aerobics for 45 minutes



Fifty & Fit Nutrition Plan

Morning

8 oz of water, 1000 mg HCA, 400 mcg Chromium Picolinate, 200 mg L-Carnitine, 30 mg COQ10, 50 mg DHEA, 250 mg Ginkgo Bilboa.

Ride stationary bycycle for 45 minutes or one hour of weight training approx.

FoodAmountCalFatCarbsProtein
Grapefruit juice8oz700170
Water8oz


Breakfast

FoodAmountCalFatCarbsProtein
Oatmeal w/skim milk &1 cup1402249
Raspberries1/2 cups40080
Egg Whites (scrambled) w/one yolk41295218
Whole Wheat Toast (Dry)21402246
with Honey1 tbsp600160
Coffeecup4000
Also: 8oz water, 2 multivitamins, 500 mg vitamin C, 400 IU Vitamin E, 1000 mg flaxseed oil, 200 mg grapeseed extract.


Mid Morning Snack

FoodAmountCalFatCarbsProtein
Apple181.5210
Brown Rice1/2 cup1100232
Albacore Tuna3 1/2 oz can852021
water8 oz


Lunch

FoodAmountCalFatCarbsProtein
grilled chicken 1/2 breast (Skinless)4 oz1965036
sandwich on whole wheat
1302225
w/lettuce and tomato
20050
pasta salad vinagrette1/2 cup140445
water8oz


Mid Afternoon Snack

FoodAmountCalFatCarbsProtein
Bran Muffin11403294
Non Fat Yogurt w/fruit8oz19013512
Also: 8oz water, 400 mcg chromium, 1000 mg HCA and 200 mg of L-Carnitine


Early Evening Snack

FoodAmountCalFatCarbsProtein
Apple Slice with carrots & celery sticks4 oz105.5271
water16 oz


Dinner

FoodAmountCalFatCarbsProtein
Swordfish (Broiled)5 oz2206030
Brown RIce1/2 cups1100232
Broccoli6oz55095
Red Wine (Cabernet, etc)8oz160090
Whole wheat roll11302225


Before Bed

8 oz of water, 1 multivitamiin pill, 500 mg vitamin C, 400 IU Vitamin E, 1000 mg CLA, 200 mg grapeseed extract, 1 mg melatonin, 50 mg DHEA, 30 mg CoQl0, 400 mg saw palmatto, 500 mg calcium, 100 mg magnesium.


Totals

CaloriesFat GramsCarb GramsProtein Grams
24533534060

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