New plan I need feedback on it.
Diet
6:00 AM I do my 45 min cardio on an empty stomach only a bottle of water
7:00 Whey protein shake one scope in water and ice 30g protein, 6g fat and 15g of Carbohydrates. total 200 cal
8:00 Hi fiber and protein cereal with 2% milk
10:00 one fruit. Peach, plum, orange, etc, and coffee with a little half and half
12:00 raw carrots about a cup, hard boiled egg and a mini Babybel and a 16 oz water
2:00 Granola bar or protein Bar 16 oz water
3:30 One apple
4:30 Can of tuna, salmon or a sandwich and a banana (pre-workout) 16 oz water
5:30 work-out I do weight training for an hour and end everyday with a 10 mile stationary bike ride of about 30 min.
7:00 Whey protein shake one scope in water and ice Protein 30g protein, 6g fat and 15g of Carbohydrates. total 200 cal
8:00 always a salad and either a can of tuna with a little multigrain pasta or chicken breast with veggies or turkey and some times beef.
10:00 Muscle milk shake one scope with non fat milk and ice 16g protein, 80g fat and 12g of Carbohydrates. total 175 cal
Workout
AM I do my 45 min cardio on an empty stomach only a bottle of water mon-sat. Thinking of changing to HIIT 25 min a day.
Monday
Back:
Pullups 3×10
Close-Grip Front Lat Pulldown 3×10 70,90,110
Straight-Arm Pulldown 3×10 70,90,110
Underhand Cable Pulldowns 3×10 70,90,110
Wide-Grip Pulldowns Behind The Neck 3×10 70,90,110
Seated Rows 3×10 70,90,110
Chest:
Push-Ups With Feet Elevated 3×10
Machine Bench Press 3×10 90,110,130
Smith Machine Bench Press 3×10 90, 120, 140
Pec Fly Machine 3×10 140,160,180
Dumbbell Bench Press 3×10 50,60,70
Machine (Military) Press 3×10 70,90,110
Tuesday
Abs:
Knee / Hip Raise On Parallel Bars Body weight 3×10
Straight leg Raise On Parallel Bars Body weight 3×10
Oblique Raise On Parallel Bars Body weight 3×10
Cable Crunch 3×10 55,65,75
Dumbbell Side Bend 3×10 40,45,50 each side
Decline Crunch 25lbs 3 sets 20, 18, 16
Decline Dumbbell Twist 25 lbs 3 sets 20, 18 16
Decline leg raises 3×10
Side Bridge 3×30 sec each side
Plaques 3×30 sec.
Wednesday
Legs:
Dumbbell Lunge 3×10 50,60,70
Dumbbell Squat 3×10 90,100,110
Calf Press On The Leg Press Machine 3×20 140,160,180
Lying Machine Squat 3×10 160,180,210
Standing Calf Raises 5×10 Body weight
Lying Leg Curls 3×10 100,110,120
Leg Extensions 3×10 140,160,180
Dumbbell Step Ups 3×10 40,50,60
Thursday
Abs:
Knee / Hip Raise On Parallel Bars Body weight 3×10
Straight leg Raise On Parallel Bars Body weight 3×10
Oblique Raise On Parallel Bars Body weight 3×10
Cable Crunch 3×10 55,65,75
Dumbbell Side Bend 3×10 40,45,50 each side
Decline Crunch 25lbs 3 sets 20, 18, 16
Decline Dumbbell Twist 25 lbs 3 sets 20, 18 16
Decline leg raises 3×10
Side Bridge 3×30 sec each side
Plaques 3×30 sec.
Friday
Biceps:
Chin-Up 3×10
Alternate Hammer Curl 3X10 25lbs, 30, 35
Cross Body Hammer Curl 3X10 25lbs, 30, 35
Dumbbell Alternate Bicep Curl 3X10 35lbs, 40, 45
Machine Preacher Curls 3X10 75,90, 105
Barbell Cable Curl 3X10 55,65, 75 plus the bar weight
Triceps:
Dip Machine 3×10 190,210,240
Standing Dumbbell Triceps Extension 3X10 55,65, 75
Standing One-Arm front Dumbbell Triceps Extension 3×10 15,20,25
Cable One Arm Triceps Extension 3×10 25,30,35
Cable two Arm Triceps Extension 50,60,70
Dips 3*10 body weight
