-Monday-
90 minutes Bike, low-moderate intensity
Squats, Lunges, Good-mornings, Deadlifts, Back Extensions, Calf Raises, performing each to within one rep of exhaustion
10-18 minutes Elliptical, high-intensity

-Tuesday-
90 minutes Bike, low-moderate intensity
Crunches (on machine), Shoulder Press, Arm Flys, Rowing Machine, Shoulder Raises, performing each to within one rep of exhaustion
10-18 minutes Elliptical, high-intensity

-Wednesday-
90 minutes Bike, low-moderate intensity
Squats, Lunges, Good-mornings, Deadlifts, Back Extensions, Calf Raises, performing each to within one rep of exhaustion
10-18 minutes Elliptical, high-intensity

-Thursday-
90 minutes Bike, low-moderate intensity
Crunches (on machine), Shoulder Press, Arm Flys, Rowing Machine, Shoulder Raises, performing each to within one rep of exhaustion
10-18 minutes Elliptical, high-intensity

-Friday-
90 minutes bike, low-moderate intensity
no gym

-Saturday-
60 minutes bike, low-moderate intensity
Squats, Lunges, Good-mornings, Deadlifts, Back Extensions, Calf Raises, performing each to within one rep of exhaustion
10-18 minutes Elliptical, high-intensity

-Sunday-
90 minutes bike
no gym
cheat day or fast day

DIET

M-Th:

BFAST: iced coffee, Smoothie (always made with: 1 banana, 3 scoops Genisoy protein [0 carbs], 1/2 c. fat free milk, dash of cinnamon & vanilla, ice & water)
LUNCH: sandwich (35-cal bread), lean protein, veggies
MID-AFTERNOON/PRE WORKOUT SNACK: 1 scoop NitroCore and 2 Archer Farms Spelt Crsipbreads (whole grain, very low sugar)
SUPPER/POST WORKOUT: 1 scoop Whey, 1 1/2 c. fat free milk

Fri *and for all non-strength-training days:

BFAST: Smoothie, but use one full cup milk instead of 1/2
LUNCH: NitroCore, veggies
SUPPER: sandwich & veggies plus 1 tsp. flax oil
**I need to get a good snack in here somewhere. Something that doesn't require lots of prep, but high protein!

Sat:

BFAST: 1 c. milk, any low-fat, low-sugar cereal, 3 scoops soy
LUNCH/MID-MORNING: PB&J sandwich, 1 c. fat free milk
SUPPER/POST WORKOUT: 1 scoop whey, 1 c. milk
**snack?

Sun:

Cheat Day!
or, depending on how the week has gone, fast. I know that sounds crazy, but if I have lots and lots of glycogen in my system, a juice/protein shake fast (just enough to preserve muscle) is a good idea, since I'll be starting off the next day with lots of carbs.