Kade2323 
"I want to make it as a fitness model and hopefully someday grace the cover of a fitness magazine."
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I do cardio four times a week. I either run, jump rope, or box, whatever I feel like doing that mourning. I start with a two minute warm up walking on a treadmill. The first ten min are usually the most intense, the other twenty I keep an intermediate pace to keep the sweat going.
Chest/Shoulders
Back/Bi's
Le gs/Tri's
I usually lift six days a week. Satuday is my off day. Sun, Mon, and Tues are my heavy days for what im lifting while Wed, Thurs, and Friday are my light days. I stick to alot of the basics on my heavy days and try to hit around 25 sets for Chest, Back, and Legs. While 15 sets for Shoulders, Bi's, and Tri's. On light days I switch it, I hit 20 sets with Shoulders, Bi's, and Tri's. And 15 sets for Chest, Back, and Legs.
I do Abs on mon, wed, and fri. My favorite ab routine consists of crunches, side crunches, leg lifts, and vaccums 3 X 20. The motions are slow and controlled. I keep my Abs tight the hole time.
I work forearms sun, tues, and thurs. Usually wrists curls or twists. The angels change between behind the back or seated.
Diet:
It's a pretty simple and straight forward diet. I always try to eat clean and plan ahead with prepared meals, protien bars or shakes. To me there are three very important meals of the day, breakfast, pre workout, and post workout. I eat about 1-1.5 grams of protein for each pound I weigh and the same for carbohydrates. I take a fish oil supplement and multivitamin. I dont add sugar or salt to anything.
Breakfast: My favorite meal of the day thats for sure. I have a half of cup of oatmeal which I make into an oatmeal pancake with a little milk and 2 whole eggs. Then I make a 6 egg white omelet with a slice of cheese in the middle.
Snack: Half a cup of blueberries, scoop of Isobolic Protein, milk, and some ice cubes makes a nice little smoothie.
Lunch: I play with this meal alot depending when I get my lift in. Most of the time its a 6-8oz. chicken breast with some brown rice and veges. Or a package of tuna in a wheat rap and some veges.
Snack: Some almonds, protein shake and small apple
Dinner: Steak, hamburger, or other red meat. I like sweet potatoes or two piece of wheat bread and some more veges.
Before Bed: Another protein shake usually isobolic. |
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