bobwire33’s BodyBlog

My Current Diet Plan

7:00am   Breakfast   2xCups All Bran, 1xCup 1% Choclate Milk

7:15am   Pre-Workout   1xSmoothy

7:30am   Morning Weight Training Circuit 

9:00am   Post-Workout    1xSmoothy

11:00am  Mid-Morning    1xSmoothy

1:00pm   Lunch    1xSmoothy

3:00pm   Mid-Afternoon    1xSmoothy

5:00pm   Late-Afternoon    1xSmoothy

7:00pm   Evening Cardio   45 minutes

8:00pm   Dinner    4oz Lean Steak, 2xCups Green Beans, 1xTbls Low Fat Dressing

10:00pm  Bed-Time    2xWhole Eggs, 1oz Skim Milk Mozarella Cheese

At Least 1 Gallon of Water per Day

My “Secret” Muscle Building Smoothy Recipe

• 450ml Water
• 1xCup Instant Oats (nuked in the water)
• 450ml 1% Milk
• 4xRaw Egg Whites and 2xWhole Raw Eggs
• 4xTbls Non-Fat Yoghurt (Dannon Light & Fit)
• 2xTbls Natural Peanut Butter
• 1xTbls Flax Oil
• 3xScoops Whey Protein Powder
• 6-8 Ice Cubes

All this fits nicely into a 50oz Blender and makes 4 Servings

For the next 12 weeks I will be working on maintaining my weight and size… while lowering BodyFat %

I will be going on a 4-Day Split Routine:

• Back and Chest
• Quads and Calves
• Shoulders, Triceps and Biceps
• Hamstrings and Calves

Basically doing 5 Sets of 2 or 3 Excersises for each Bodypart and sticking to reps in the 5 - 8 range…

Besides the lifting routine…  20 minutes of HIT Cardio everyday and Abs every other day…

I will be relying mostly on the workout routines of the P90X Program from Beachbody.com as I have gotten great results with it before…  a great program for getting fitter and leaner, while holding on to as much muscle as possible…

Gotta get ready for Summer!!

• Weight from 176 to 175.4…  Lost 0.6lbs 
• Chest from 43.75 to 43.5…  Lost 0.25″
• Bicep from 15 to 15… Maintained “
• Thigh from 23.25 to 23.25… Maintained
• Waist from 33 to 32…  Lost 1″ 

Notes:  4 Weeks into this HST Cycle I definately felt like I was gaining way too much fat around my midsection…  I decreased calories and increased cardio…  so I ended up losing weight and size by the end of the cycle…