Morning cardio before 1st meal for 45 min at 60%
Monday thru thursday
Meal 1: 44gram whey protein drink---
meal 2: 6oz chicken--1/2 cup oatmeal
meal 3: can of tuna----1/2 cup lettuce--vinegar
meal 4: 6oz chix---2oz yams
meal 5: can of tuna----1/2 cup lettuce--vinegar
meal 6: 6oz chicken---1/2 bag of brown rice
meal 7: 44gram whey protein drink---
Friday and Saturday same diet but add one more carb meal before meal 5 and tbsp of all natural peanut butter or flak seed oil -----cardio drop to 30 min a day at 75%
Sunday-----meals one through six eat 25-40 grams of carbs(carb up)---No fat or close to none ---No cardio on this day-----Use this day to pose real hard---You should feel good at night so pose hard for 30min -----2 hours before you go to bed----
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