posted June 13, 2000 01:08 PM            

DAY 1
DELTOIDS
Seated dumbbell presses 3 sets 6-12 reps
Standing dumbbell laterals 3 sets 6-12 reps
TRAPEZIUS
Dumbbell shrugs 3 sets 6-12 reps
TRICEPS
Pushdowns 3 sets 6-12 reps
Skull crushers 3 sets 6-12 reps

DAY 2
BACK
Reverse-grip chinups 3 sets 6-12 reps
Bent barbell rows 3 sets 6-12 reps
Pulley rows 3 sets 6-12 reps
REAR DELTS
Bent dumbbell laterals 3 sets 6-12 reps

LOWER BACK
Deadlifts 3 sets 6-12 reps

DAY 3
cardio + abs

DAY 4
CHEST
Incline bench presses 3 sets 6-12 reps
Flat dumbbell presses 3 sets 6-12 reps
Dumbbell flyes 3 sets 6-12 reps
BICEPS
Cambered-bar curls 3 sets 6-12 reps
Concentration curls 3 sets 6-12 reps

DAY 5
QUADS
Leg extension 3 sets 6-12 reps
Squats 3 sets 6-12 reps
Leg presses 3 sets 6-12 reps
HAMSTRING
Stiff-leg deadlift 3 sets 6-12 reps
Seated leg curls 3 sets 6-12 reps
CALVES
Standing raises 3 sets 6-12 reps
Leg press calf raise 3 sets 6-12 reps

DAY 6
cardio + abs

Now when it comes to the diet it starts to get tricky. Its difficult for me to tell you what to eat.

Lets concern us about protein first. i want you to eat 1,5 grams of protein per pound of bodyweight per day. divide this protein on 5-7 meals a day wich you eat very third hour. Protein rich foods include fish, meat, chicken and eggs.

Carbohydrates are also important, make sure you get plenty of them. Good foods are rice, pasta, oatmeal, fruit, vegetables.

Fat is also important, therefor i advice you to take 3 tablespoons of flaxseed oil every day.

i can supplie you with a sample diet, but as i said, becuase i dont know what kinds of foods you can get, or how much you weigh, this is just to show you how you COULD do it.

MEAL1:
6 eggwhites
2 yolks
100 grams oatmeal
2,5dl low fat milk
1 banana
+ vitamins, omage3 etc.

MEAL2:
200g Coalfish
1 potato

MEAL4:
steak and rice

MEAL5:
7 eggwhites
2 yolks
1 piece of bread
2 slices of low fat cheese

i have not calculated the amount of fat/protein/carbohydrates here. i would advice you to get a hold of a nutrtional diagram of all the foods in your country, and calculate how much you eat.

We need to estimate how much energy you burn throughout the day...so this is what i want you to do.

Day1:
Measure your weight and write it down.
Write down everything you eat that day, and when.
Day2/3/4:
Write down everything you eat that day, and when.
Day5:
Measure your weight and write it down.
Write down everything you eat that day, and when.

then, write it all down and send it to me..and i will calculate how much energy you burn, and how much calories i need to make you eat...ok??

so im excpecting to hear from you again.

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"Pain, is only weakness leaving your body"