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I think I came up with a sound plan that I'm happy with and think will give me the results I desire. My Diet is at the bottom. Are there any substitutes for tuna? I really hate tuna, would salmon or any other cold water fish work well?
Give me feedback on what you think and what I should change, eliminate, or alter. Thanks to all those who respond.
Training Plan
Monday - Chest and Tri’s:
Bench Press – 8/6/4/6/8
Incline Bench Press – 8/6/4/6
Incline Dumbbell Flys 12/10/8
Dumbbell Bench Press – 10/8/6
Dips – 3 sets until failure
Close Grip Bench Press – 10/8/6
Tricep Cable Pulldowns – 12/10/8
Lying Overhead Tricep Extensions – 10/8/6
Tuesday:
Cardio: 30 minutes on Treadmill, medium intensity.
Wednesday - Legs and Shoulders:
Squats – 7/6/5/6/7
Leg Curls – 12/10/8
Leg Extensions – 12/10/8
Calve Raises – 14/14/14/14/14
Military Press – 10/8/6/8
Arnold Press – 10/8/6
Bent Over Dumbbell Rows – 12/10/8
Upright Barbell Rows – 10/8/6
Thursday:
Cardio: 30 minutes on Treadmill, medium intensity.
Friday – Back and Biceps:
Pull Ups – 3 Sets until Failure
Bent Over Dumbbell Rows – 10/8/6
Lat Pulldowns – 12/10/8
Deadlifts - 8/6/6/8
Shoulder Shrugs – 8/6/6/8
Barbell Curls – 12/10/8
Incline Dumbbell Curls – 12/10/8
Crossover Curls – 10/8/6
Preacher Curls – 10/8/6
Saturday:
Cardio: 30 minutes on Treadmill, medium intensity.
Dieting Plan
6:30 – Cardio on Tuesday, Thursday, Saturday
7:15 – 1 whole egg, 7 egg whites. 1 cup of oatmeal with ½ scoop of protein powder. Essential Fatty Acids pill. Multivitamin.
10:30 – Turkey Sandwich on Multigrain bread.
2:30 – Can of tuna.
3:00 – Weight Training on Monday, Wednesday, Friday
4:30 – Meal Replacement Shakes and 8 oz of Gatorade. Essential Fatty Acids pill.
7:30 – 2 Chicken Breasts and Steamed Veggies or Green Beans.
10:30 – Protein Shake. Essential Fatty Acids pill.
11:00 – Glutamine Drink.
Give me feedback on what you think and what I should change, eliminate, or alter. Thanks to all those who respond.
Training Plan
Monday - Chest and Tri’s:
Bench Press – 8/6/4/6/8
Incline Bench Press – 8/6/4/6
Incline Dumbbell Flys 12/10/8
Dumbbell Bench Press – 10/8/6
Dips – 3 sets until failure
Close Grip Bench Press – 10/8/6
Tricep Cable Pulldowns – 12/10/8
Lying Overhead Tricep Extensions – 10/8/6
Tuesday:
Cardio: 30 minutes on Treadmill, medium intensity.
Wednesday - Legs and Shoulders:
Squats – 7/6/5/6/7
Leg Curls – 12/10/8
Leg Extensions – 12/10/8
Calve Raises – 14/14/14/14/14
Military Press – 10/8/6/8
Arnold Press – 10/8/6
Bent Over Dumbbell Rows – 12/10/8
Upright Barbell Rows – 10/8/6
Thursday:
Cardio: 30 minutes on Treadmill, medium intensity.
Friday – Back and Biceps:
Pull Ups – 3 Sets until Failure
Bent Over Dumbbell Rows – 10/8/6
Lat Pulldowns – 12/10/8
Deadlifts - 8/6/6/8
Shoulder Shrugs – 8/6/6/8
Barbell Curls – 12/10/8
Incline Dumbbell Curls – 12/10/8
Crossover Curls – 10/8/6
Preacher Curls – 10/8/6
Saturday:
Cardio: 30 minutes on Treadmill, medium intensity.
Dieting Plan
6:30 – Cardio on Tuesday, Thursday, Saturday
7:15 – 1 whole egg, 7 egg whites. 1 cup of oatmeal with ½ scoop of protein powder. Essential Fatty Acids pill. Multivitamin.
10:30 – Turkey Sandwich on Multigrain bread.
2:30 – Can of tuna.
3:00 – Weight Training on Monday, Wednesday, Friday
4:30 – Meal Replacement Shakes and 8 oz of Gatorade. Essential Fatty Acids pill.
7:30 – 2 Chicken Breasts and Steamed Veggies or Green Beans.
10:30 – Protein Shake. Essential Fatty Acids pill.
11:00 – Glutamine Drink.
