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Feb 27, 2007

M1-Protein Shake w/20 ounces water
1/2 cup oatmeal

AM-30 minutes Steady State cardio

M2-Protein Shake w/20 ounces water
1 Medium orange

M3-1 Can of Tuna
1 cup Macaroni
1 piece wheat bread
20 ounces water

M4-1 Medium Chicken Breast
3 cups Green Beans

Back/Shoulders
Chin-ups 3 sets of 15
Seated Rows 50# 20/15
One arm DB Row 10# 20/15
Hyperextensions 3 sets of 10
Side Lat Raises 10# 3 sets of 12
Bench Press 36#-20/20, 50#-15
Upright Rows 36# 2 sets of 15
Front Raises 10# 2 sets of 15

I tried to do most reps at 4TUT.

M5-Protein Shake w/20 ounces water


Total Calories-1601
Protein-42%
Carbs-31%
Fat-27%

I'll do a search for these, just hit the dollar store...2 cans for a buck

I don't really relish the idea of adding more cardio but I will when needed. Right now, the 5x's per week seems fitting, perhaps I can move two days of cardio to the weekend so at least wts aren't stacked with aerobic for those. I am trying to step up my weight training because I know I will need to put on some muscle mass. Thanks Hrdgain81!

Added a couple hundred calories today...I'll give it a try and watch the effect. Thanks again Talo!

Feb 28, 2007

M1-Protein Shake w/20 ounces water
Cup of oatmeal

AM-HIIT

M2-Protein Shake w/20 ounces water
Cup of pretzels

M3-1 Cup of Tuna Macaroni
1 Medium Orange
20 ounces water

M4-1 Medium Chicken Breast
3 cups of Green beans
6 Baby carrots
20 ounces water

CHEST/ARMS

Chest Press
36# 20/20 50#-10
Incline DB Press
40# 15/12
Incline Flyes
10# 2 Sets of 20
Cable Crossovers
40# 15/13
Incline Curls
10#DB-15/15
Pushdown
30# 15/15
Alternate Curls
12# 15/15
Kickbacks
10# 12/12
Dips
Own body weight 15/15
Close Grip Straight Bar Curls
36# 2 sets of 20

Abs
Incline situps with 30#
Scissors/Bicycle SUT

M5-Protein Shake w/20 ounces water

3 Cups of Green Tea

Total Calories-1550
Protein-45%
Carb-32%
Fat-23%

Added some calories, but not the best choice in the form of pretzels , just couldn't resist!!

Your reps are too high if I'm reading this right. You want to gain muscle (and be harder) I'd suggest you lift heavier.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.