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.