chudy001
DAY ONE:
Chest
Flat Bench: 4 sets, 6 to 8 reps
Incline Bench: 4 sets, 6 to 8 reps
Dumbell Flies: 4 sets, 10 to 12 reps
Shoulders
Smith Behind Neck Press: 4 sets, 6 to 8 reps
Dumbell Side Lateral Raises: 4 sets, 6 to 8 reps
Dumbell Front Alternating Raises: 4 sets, 6 to 8 reps
Triceps
EZ Curl Push Downs: 6 sets, 12 to 15 reps
DAY TWO
Legs
Leg Press: 4 sets, 6 to 8 reps
Hack Squats: 4 sets, 6 to 8 reps
Leg Extensions: 4 sets, 10 to 12 reps
Seated Calves: 4 sets, 6 to 8 reps
DAY THREE
Back
Front Pull Downs: 4 sets, 6 to 8 reps
Seated Rows: 4 sets, 6 to 8 reps
One Arm Dumbell Rows: 4 sets, 6 reps
Arms
Barbell Curls: 4 sets, 6 reps
Hammer Curls: 4 sets, 6 reps
Concentration Curls: 4 sets, 8 to 10 reps
ANDREW’S NUTRITION PLAN
Meal #1
8 egg whites
1 whole egg
Oatmeal 1 cup cooked
Cal: 371 Fat 8.9g Carb: 30.6g Protein: 41g
Meal #2
Cooked chicken breast, 6 oz
Brown rice, 1 cup cooked
Broccoli, 1 cup cooked
Cal: 399 Fat: 4g Carb: 45.6g Protein: 43.1g
Meal #3
Cooked chicken breast, 6 oz
Brown rice,1 cup cooked
Broccoli, 1 cup cooked
Cal: 399 Fat: 4g Carb: 45.6g Protein: 43.1g
Meal #4
Tuna, 1.5 cans
Brown rice, 1 cup cooked
Black beans, 1 cup cooked
Spinach, 1 cup cooked
Cal: 590 Fat: 6.7g Carb: 68.4g Protein: 62.035g
Meal #5
Fish (tilapia), 8 oz
Baked potato, 6 oz
Asparagus, 1 cup cooked
Cal: 510 Fat: 4g Carb: 64g Protein: 56g
TOTAL ESTIMATE:
Cal: 2,269 Fat: 28.6g Carb: 254g Protein: 245g
Zmieniony przez - chudy001 w dniu 2010-01-19 21:56:41
Massakra
scR
B-REAL
