1. this system is meant for guys
2. allow a splurge day once a week
3. the diet is important, but there are many things that can change, the menus are just suggestions
4. always allow yourself to rest harder than you work
5. and remember that this is supposed to really work your mental resolve and ability to avoid bad habits
Tuesday, July 27, 2010
The Outlline
Ok I am starting a program over the next month before i leave for the UK, I will concentrate on fat loss, and muscle gains, i will eat certain foods and i will be doing workouts to concentrate on big muscle groups.
The Outline of the week: (workouts)
Monday: run early in the morning, then chest, back, and shoulder
Tuesday: Distance Jog about four miles
Wednesday: Run early morning, then lower body workout
Thursday: Heavy cardio day
Friday: Early morning jog, Biceps, Triceps, Abs
Menu Outline:
Breakfast: about 7:30am (2 eggs, 1/2 cup oatmeal, 1 fruit)
mid morning snack: about 10:00 am (handful nuts such as almonds or Brazil nuts, fruit, and vegetable)
Lunch (1 protein about four ounces, high fiber vegetables like brocoli, and a legume)
afternoon snack: around 2:30ish (same as mid-morning)
Dinner: around 5-6 ( 1 protein, grain like brown rice, and vegtable, and a fruit for dessert)
The supplements:
Omega-3 Fish oil 2500-3000mg
Zinc about 30mg
Magnesium 450mg
Vitamin B12 1000mg
Vitamin C 1000-5000mg
While following this outline try to get at least 8 hours of sleep per night, sleep is essential to muscle building and mental strength building.
This month is supposed to be more about increasing my mental strength, and increasing my ability to go further. After all, you can make a huge difference in a month but many bad habits can be broken in 21 days.
The Outline of the week: (workouts)
Monday: run early in the morning, then chest, back, and shoulder
Tuesday: Distance Jog about four miles
Wednesday: Run early morning, then lower body workout
Thursday: Heavy cardio day
Friday: Early morning jog, Biceps, Triceps, Abs
Menu Outline:
Breakfast: about 7:30am (2 eggs, 1/2 cup oatmeal, 1 fruit)
mid morning snack: about 10:00 am (handful nuts such as almonds or Brazil nuts, fruit, and vegetable)
Lunch (1 protein about four ounces, high fiber vegetables like brocoli, and a legume)
afternoon snack: around 2:30ish (same as mid-morning)
Dinner: around 5-6 ( 1 protein, grain like brown rice, and vegtable, and a fruit for dessert)
The supplements:
Omega-3 Fish oil 2500-3000mg
Zinc about 30mg
Magnesium 450mg
Vitamin B12 1000mg
Vitamin C 1000-5000mg
While following this outline try to get at least 8 hours of sleep per night, sleep is essential to muscle building and mental strength building.
This month is supposed to be more about increasing my mental strength, and increasing my ability to go further. After all, you can make a huge difference in a month but many bad habits can be broken in 21 days.
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