I am not an expert by any means in regards to exercise typologies so I have enlisted a personal trainer that has competed at the national level in body building. *I chose to do this because A: *I am not experienced enough B: his 25 years of lifting experience is by far superior to my 5 years exeperience.
I will not go into detail on what types of exercises we do but let me suffice to say that it is by no means a walk in the park compared to my old routine. *His mindset for my bodytype and goals include high reps to exhaustion 15-25 reps on certain exercises for A weeks. *And on B *weeks it is a much higher weight with lower repetitions.
My diet varies according to hunger but is never less than 2500 calories and rarely exceeds 3000 calories.
Breakfast:
2 slices of wheat toast
1 glass of grapefruit juice
2 tablespoons of localized honey
Snack 1
Banana
35 Almonds
1 Protein Shake
Lunch
Whole Wheat Turkey Swiss/Low Fat Swiss Sandwich
Banana
Protein Shake or Half A Cliff Bar
*
Workout
Post Workout
Protein Shake
Cliff Bar
Dinner
2 Chicken Breasts
2 Cups of Veggies
1 Glass if Grapefruit Juice
9:00 pm Snack
1 Cup Greek Yogurt with 25 almonds 1 tablespoon of 100% organic preserves and half a serving of granola
1 Cup of Green Tea*
All weight lifting routines are precluded with a *5k Run or 10 Mile Cycle 4 Times a week followed by
Mon: *Arms and Triceps- 26 sets total weight varies but I like to pyramid and reverse pyramid all exercises to exhasution
Tue: Shoulders and Back 26 Sets*
Wednesday: Chest and Back-26 sets*
Thursday: *Off
Friday: *Mixed upper body
*lightweight high rep on A weeks
Heavy weight low rep on B weeks
All to exhaustion
Saturday: Off
Sunday: 5K run 100 pushups