Workout Program

Workout Program

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Monday: Chest / Back

1	Cable Lat Pulldowns (alternate sets below) Behind neck wide grip Narrow grip to chest	2 x 10 2 x 10
2	Bent over Barbell Rows	3 x 10
3	Seated Row Machine	3 x 10
4	Dummbell Pullover (superset with) Dembbell Flys Pullover Flys	3 x 10 3 x 10
5	Bench Press	3 x 10
6	Pec Deck Chest Machine	3 x 10

Tuesday
Aerobics for 45 minutes

Wednesday: Legs / Abs

1	Squats	3 x 10
2	Barbells Step Ups (alt legs)	3 x 10
3	Leg Extension Machine	3 x 10
4	Leg Curl Machine	3 x 10
5	Stiff Legged Deadlift	3 x 10
6	Hanging Knee-ups	3 x 10
7	Crunch / hip-ups	3 x 10
8	Negative Lying Knee-ups Buddy Exercise Resist Partner Pushing Knees Down	3 x 10
9	Bar Behind Neck Trunk Twists Seated Standing	3 x 50 3 x 50

Thursday
Aerobics for 45 minutes

Friday: Shoulders / Arms

1	Seated Dumbbell Overhead Press (Alternate Sets Below) Palms Forward Palms Reverse (twisting)	2 x 10 2 x 10
2	Barbell Shurgs	3 x 10
3	Dumbbells Deltoid Flys (Superset Sets Below Lateral (arms to side Front (one arm at a time)	3 x 10 3 x 10
4	Lying Triceps Curlbar Extension	3 x 10
5	Standing Cable Triceps Extension	3 x 10
6	Seated One Arm Scott Curls	3 x 10
7	Seated Curl Machine	3 x 10

Saturday
Aerobics for 45 minutes



Sunday
Aerobics for 45 minutes

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Fifty & Fit Nutrition Plan

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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.

Food	Amount	Cal	Fat	Carbs	Protein
Grapefruit juice	8oz	70	0	17	0
Water	8oz

Breakfast

Food	Amount	Cal	Fat	Carbs	Protein
Oatmeal w/skim milk &	1 cup	140	2	24	9
Raspberries	1/2 cups	40	0	8	0
Egg Whites (scrambled) w/one yolk	4	129	5	2	18
Whole Wheat Toast (Dry)	2	140	2	24	6
with Honey	1 tbsp	60	0	16	0
Coffee	cup	4	0	0	0

Also: 8oz water, 2 multivitamins, 500 mg vitamin C, 400 IU Vitamin E, 1000 mg flaxseed oil, 200 mg grapeseed extract.

Mid Morning Snack

Food	Amount	Cal	Fat	Carbs	Protein
Apple	1	81	.5	21	0
Brown Rice	1/2 cup	110	0	23	2
Albacore Tuna	3 1/2 oz can	85	2	0	21
water	8 oz

Lunch

Food	Amount	Cal	Fat	Carbs	Protein
grilled chicken 1/2 breast (Skinless)	4 oz	196	5	0	36
sandwich on whole wheat		130	2	22	5
w/lettuce and tomato		20	0	5	0
pasta salad vinagrette	1/2 cup	140	4	4	5
water	8oz

Mid Afternoon Snack

Food	Amount	Cal	Fat	Carbs	Protein
Bran Muffin	1	140	3	29	4
Non Fat Yogurt w/fruit	8oz	190	1	35	12

Also: 8oz water, 400 mcg chromium, 1000 mg HCA and 200 mg of L-Carnitine

Early Evening Snack

Food	Amount	Cal	Fat	Carbs	Protein
Apple Slice with carrots & celery sticks	4 oz	105	.5	27	1
water	16 oz

Dinner

Food	Amount	Cal	Fat	Carbs	Protein
Swordfish (Broiled)	5 oz	220	6	0	30
Brown RIce	1/2 cups	110	0	23	2
Broccoli	6oz	55	0	9	5
Red Wine (Cabernet, etc)	8oz	160	0	9	0
Whole wheat roll	1	130	2	22	5

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

Calories	Fat Grams	Carb Grams	Protein Grams
2453	35	340	60