Abs/CARDIO Workout.

Meal #2 (8:00am)
(post-workout)3/4 cup instant oatmeal(faster digesting), 2 scoops elite whey (), 2/3 cup skim milk 500 cal.

Meal #3(10:45am)
Myoplex Deluxe w/8oz skim milk. 1 Large banana

Meal #4 (1:30pm)
1 low carb wrap, 8oz. lean ham, 1 slice ff cheese, mustard, 1 medium apple, lettuce w./ff Italian.

Meal #5 (4:00pm)
Protein Pasta(own recipe)

Meal #6 (6:30pm)
1 low carb yogurt

Meal #7(8:00pm)
8 oz. Chicken breast, 1 cup broccoli blend.

Meal #8  (10:00pm)
1 low carb yogurt (), 6 oz. Fat free cottage cheese. 1/2 scoop elite whey(vanilla),

Keep Track for Continuous Progress!!!!

1. Weekly Bodyweight (same time/same conditions)
2. Monthly Skinfolds(3 site or 7 site)
3. Monthly measurements
a. Chest
b. Arms (L/R)
c. Waist
d. Hips
e. Thighs (L/R)
f . Calves (L/R)
4. Monthly Photos (same lighting/same room/location)
a. Front relaxed/flexed
b. Side Left relaxed/flexed
c. Side Right relaxed/flexed
d. back / relaxed/flexed
5. Monthly Max Lifts / 10RM (predicted max) test
a. Flat BB Bench
b. Parallel Squat
c. BB Bi Curl (w/o momentum)
d. Deadlifts
e. BB Row
f. BB Military Press
6. Monthly Nutrition Assessment(Weekly 8-12 prior to contest)

7. Make Training/Nutrition Adjustments based on goals!

Fell free to use Whole Wheat Wraps if you are of the higher Carb persuasion…

WRAPS

Pizza Wrap
1 Low Carb Wrap
1/2 cup Kraft FF Mozzarella Cheese
¼ cup low sugar pizza sauce
lean toppings of your choice

Breakfast Wrap
1 Low Carb Wrap
Egg whites
FF Kraft Shredded Cheddar Cheese
Lean Ham

Cordon Bleu Wrap
1 Low Carb Wrap
chicken breast cooked/diced
2 oz ham diced
1 slice FF Swiss cheese
1 Tbs. Light Miracle Whip

Soft Chicken Taco Wrap
1 Low Carb Wrap
chicken breast cooked/diced
Kraft FF Shredded cheese
salsa

Cheeseburger Wrap
1 Low Carb Wrap
Lean Ground Beef/Ground Turkey Patties Cooked & Diced.
FF Kraft Shredded Cheddar Cheese
CarbWell Ketchup
Mustard
Pickles

Meal #2 (8:00am) 11 egg whites, 1 whole egg, 1 oz. skim milk, 1 Tbs. Low Carb Ketchup. 2 slices whole wheat bread.  500cal.

Meal #3(10:30am)(post-workout)1 cup oatmeal, 1 banana, 2 scoops elite whey (café mocha), ½ cup skim milk 5 gram creatine. 700 cal.

Meal #4 (12:30pm) Turkey sandwich, 8oz. Turkey, 1 slice FF swiss, mustard, 2 slices WW bread, lettuce tomato, salad w/ FF italian

Meal #5 (2:00pm) 8 oz. Chicken Breast, Tomato Slices, Fruit2o drink,

Meal #6 (5:00pm) Up Your Mass -  Protein Bar

Meal #6 oz. low carb yogurt (strawberry), 6 oz. Fat free cottage cheese. 1.2 scoop elite whey(vanilla), ½ cup strawberries. 1 low carb wrap, 1 cup Fat free Cheddar Cheese.

Meal #8(10:00pm) 8 oz. Chicken breast, 1 cup Kraft Fat Free Cheddar, 1 Low Carb tortilla, salsa, 1 cup broccoli.
Fish Oil (3 grams)

NEXT YEAR I’LL BE THERE!!!!!!!!!!

Meal 1(5:30am) - Protein Pancake, 2 cups coffee (preworkout)

30 minutes Cardio (6 - 30 second sprints, + running / fast walking intervals)

Meal 2(8:00am) - 2 scoops Dymatize Elite Whey(Cafe Mocha), 3/4 cup oatmeal, 2/3 cup skim milk
Meal 3(10:00am) - 2 slices whole wheat bread, 8oz. Turkey Breast, 1 slice Fat Free Swiss, 1/2 Tbs. Smart Balance Mao. salad w/ Fat Free Italian
Meal 4(1:30pm) - Met-rx Protein Plus Bar (Chocolate Chunk)
Meal 5(5:30pm) - 2 scoops Dymatize Elite Whey(Vanilla), 1/2 cup oatmeal, 1/2 cup skim milk, 1/2 cup canned pumpkin

Meal 6(8:00pm) - 8 oz. Chicken Breast, 1 cup brocolli
Meal 7(10:30pm) - 1 Low Carb Yogurt(Peach), 3/4 cup Fat Free Cottage Cheese

Batter (mix all in blender)
3/4 cup dry oatmeal
1 cup Fat Free cottage cheese
6 eggwhites
¼ cup canned pumpkin
dash nutmeg
dash cinnamon
3 splenda packets

Optional ingredients
Top w/ sugar free syrup or Splenda packets

Instructions;
1. (In a Blender) mix batter for 15 seconds
2. Cook on medium heat in a non-stick pan for approx. 3 minutes then flip and finish cooking for another 3 minutes (time will vary by stovetop)
3. Put on a plate & Top with splenda or Sugar Free Syrup

Nutrition Facts (without syrup or optional ingredients)
Calories: 525
Protein: 52 grams
Carbs: 55 grams
Fiber: 7 grams
Fat:  5 grams

Banana Protein Pancakes (1 large Pancake)

Batter (mix all in blender)
3/4 cup dry oatmeal
1 cup Fat Free cottage cheese
6 eggwhites
½ scoop(1/2 ounce) banana protein powder
dash nutmeg
dash cinnamon
3 splenda packets

Optional ingredients
Top w/ sugar free syrup or Splenda packets

Instructions;
1. (In a Blender) mix batter for 15 seconds
2. Cook on medium heat in a non-stick pan for approx. 3 minutes then flip and finish cooking for another 3 minutes (time will vary by stovetop)
3. Put on a plate & Top with splenda or Sugar Free Syrup

Nutrition Facts (without syrup or optional ingredients)
Calories: 550
Protein: 62 grams
Carbs: 55 grams
Fiber: 6 grams
Fat:  6 grams

Ex. Chocolate Peanut Butter Pudding
Chocolate MRP w/ 1 Tbs. Natural Peanut Butter

Stawberry/ Banana Cottage Cheese

mix all ingredients together with spoon;
1 6 oz. Low Carb Strawberry Yogurt
6 oz. of Fat Free Cottage Cheese
1 Scoop Banana or Vanilla Protein powder
½ cup strawberried / Sliced bananas
1 splenda packet

*Leave out fruit for a lower carb version

Tropical Cottage Cheese

mix all ingredients together with spoon;
1 6oz. Low Carb Peach (or Vanilla Yogurt)
6 oz. of Fat Free Cottage Cheese
½ cup crushed Pineapple (drained of juice)
1 scoop Orange Protein powder

3400 calories

blend all ingredients together;
1 Vanilla MRP / Protein Powder
10 oz Fat Free Milk / Water
1 tsp. Vanilla Extract
dash of Nutmeg
3 Ice cubes
Rum (optional)

Strawberry Banana

blend all ingredients together;
1 Strawberry MRP / Protein Powder
10 oz. Fat Free Milk / Water
½ Ripe banana
3 ice cubes

Pumpkin Pie

blend all ingredients together;
1 Vanilla MRP / Protein Powder
10 oz. Fat Free Milk / Water
½ Cup Pumpkin
dash pumpkin pie spice
3 splenda packets
3 Ice cubes