New Routine, New Diet

[exatron]

Celebrating my paternal grandmother's birthday on Sunday was a nice way to officially end that cutting diet. Now, it's time for the next diet and gym routine.

Day 1- Legs/Shoulders

• Squats
• Dumbell Sagital Step-Up
• Leg Extension
• Dumbell Shoulder Press
• Dumbell Lateral Raise
• Reverse Fly
• Medicine Ball V-Up/Bicycle Crunch 3 sets

Each muscle group is worked in super sets of 10, 8, 8, and 8.

Day 2- Back/Triceps

• Seated Cable Row
• High Row
• T-Bar Row
• Dumbell Skullcrusher
• Dumbell Overhead Extension
• Cable Tricep Pushdowns
• Ball Transfer/Russian Twist/Front Plank 3 sets

Each muscle group is worked in super sets of 10, 8, 8, and 8.

Day 3- Chest/Biceps

• Bench Press
• Dumbell Chest Press
• Dumbell Fly
• EZ Bar Curl
• Dumbell Seated Hammer Curl
• Machine Preacher Curl

Each muscle group is worked in super sets of 10, 8, 8, and 8.

Day 4- Abs

Not much to say here since it's just abs.

Day 5- Hamstrings/Calves

• Straight Leg Dead Lift
• Seated Hamstring Curl
• Prone Hamstring Curl
• Seated Calf Raise (Soleus)
• Standing Weighted Calf Raise

Sets of 10, 8, 8, and 8 with a 45-second break between sets.

Day 6- Lat/Upper Chest

• Assisted Pull-Up
• Lat Pushdown
• Close-Grip Pulldown
• Incline Bench Press
• Dumbell Incline Press
• Dumbell Incline Fly
• 3 sets of abdominal exercises

Each muscle group is worked in super sets of 10, 8, 8, and 8.

Day 7- Off

Oh boy, Sleep! That's where I'm a Viking!

Carbohydrate Choices Serving Size = 1 cup/6 ounces

• Rolled Oats
• Sweet Potato/Yam
• Purple Potato
• Quinoa (I might try substituting whole-grain brown rice)

• Leafy Greens (Spinach, Spring Mix, Collard Greens, Baby Romaine)
• Cruciferous Vegetables (Broccoli, Cauliflower, Cabbage, etc.)
• Root Vegetabes (Beets Onions [BLEARGH!], Garlic [Yum! ^.^])
• Sprouts
• Asparagus
• Bell Peppers (red, Yellow, Orange, Green)

• Blueberries
• Srawberries
• Green Apple
• Kiwi

Protein Choices Serving Size = 6 to 8 ounces

• Organic or Natual Poultry
• Boershead Lunch Meat
• Ostrich
• Buffalo
• Cage Free Egg Whites (6 = 1 serving)
• Cold Water Fish (Salmon, Tuna)
• Whey Protein Powder

Fat Choices Serving Size = 1 tablespoon

• Flaxseed Oil
• Extra Virgin Coconut Oil
• Extra Virgin Olive Oil
• Raw, Unsalted Almonds or Walnuts

Each meal should be 1 serving of each protein, carbohydrate, and fat, unless otherwise specified.

Meal 1

• 1 cup Rolled Oats
• 2 scoops Whey Protein Powder
• 1 tablespoon flaxseed oil
• ½ cup Blueberries

Mix with water and let sit overnight.

Meal 2

• 1 cup Rolled Oats
• 2 scoops Whey Protein Powder
• 1 tablespoon fish oil
• ½ cup Blueberries

Mix with water and let sit overnight.

Meal 3

• 6-8 ounces Chicken Breast
• 6 ounces Sweet Potato/Yam/Purple Potato
• 1 cup Broccoli, Cauliflower, or Asparagus

Cook in Extra Virgin Olive Oil.

Meal 4

• 1 can high quality Tuna or Salmon (Fresh is also acceptable)
• 2-3 cups of Leafy Green
• ½ tablespoon Slivered Almonds
• Dressing: low-calorie vinegarette

Meal 5

• 6-8 ounces Ostrich, Buffalo, or Poultry
• 1 cup Peppers, Onions, Beets, or other listed vegetable

Meal 6

• 6 Egg Whites
• 1 Yolk
• 2 pieces Sprouted Bread
• 1 tablespoon Extra Virgin Cocconut Oil

Meal 7 (if needed)

Pick one each of protein, carbohydrates, and fat.

Comments

[ccroft.livejournal.com]

That's some routine! You surely should see results if you stick to that, good luck!

[exatron.livejournal.com]

I think the routine looks worse than it really is. I was already lifting five days a week with two days off.

The plan is to bring my chest and shoulders up to the same level as my legs.

[ccroft.livejournal.com]

p.s. When are we going to see some pictures? ;-)

[exatron.livejournal.com]

Pictures are tricky since I don't have a good way to take them and I feel self-conscious about my skin.

I've tried to find a good way to take some, but the best I've managed is a poorly-done shot of my left calf.

[ccroft.livejournal.com]

I could probably teach you a lot about taking self photos (I say seriously), because I've had the practice :]

As long as you have a camera with a timer function, you can do it. The most important thing is to observe the different lighting in your abode, and work out which spots are best. The most effective is direct overhead light, which brings out your contours.

This may help your skin some, and if you're really not happy with the tone you can use programs like photoshop to adjust the levels to a more flattering tone, or just make the shots black and white if that seems too unethical.

Also, taking a LOT of photos at once helps, as you can then pick out the best ones for viewing and discard the rest :-)

[kylet.livejournal.com]

Five frickin' days a week? U = INSANE.

You put fish oil in your oatmeal? ;_;

Good luck! That's GOT to get results!

[exatron.livejournal.com]

I've been insane since sometime in April. The three days on, two days off routine just made it less obvious. Well, that and having no life.

It sounds disgusting, but I barely notice. (Your results may vary.) The protein powder and fruit do a good job of masking the oil's taste (including the lemon flavor the producer adds).

I'm hoping it's true that what doesn't kill me makes me stronger. :::Flexes.::: "Must… get… bigger!"