fit2be40’s BodyBlog

Just started and plan to use the following basic training & diet for next two weeks:

Exercise
Cardio 6x week – Spin or Elliptical for 30-40 min in early am

Strength training –  alternate basic upper & lower with 48 hours between repeat  workouts

2x week Upper w/2 exercises chest, back & arms (biceps/triceps & shoulders)

2x week Lower w/3 exercises quads, hams, calves & glutes

3x week Core w/pilates, stability ball & ab-machines

Yoga every other day with some time on inversion table for lower back relief

Diet

Meal 1- early morning snack: 1 package Kashi instant oatmeal

Meal 2- breakfast: 4 egg whites, 1/4 c. almonds or berries, & multi-vitamin

Meal 3- lunch: 1 chicken breast or 1 serving lean ground turkey, 1 c. spinach or salad greens

Meal 4- pre-workout: whey protein shake w/creatine for energy boost

Meal 5- dinner: 6oz turkey or salmon, 1 c. steamed broccoli or spinach

Meal 6- 4 egg whites or 6oz chicken

Goal is to drink 2 c. water before 1 c. coffee in the am.