January 28 2012

MEAL 1 (Breakfast):

3 Whole Eggs, 3 Egg Whites, 1/2 potato, 1/4 Loaf of French Bread

MEAL 2:

1 Salmon, 1 cup of Rice

MEAL 3:

1 Chicken, 1 cup of Rice, handfull of Almonds

MEAL 4:

1 Chicken, 1 cup of Rice, handfull of Almonds

MEAL 5:

1 Chicken, 1 cup of Rice, handfull of Almonds

January 10 2011

MEAL 1 (Breakfast):

2 Whole Eggs + 3 Egg Whites + 2 Pieces of Whole Wheat Bread

1 Cup of Oatmeal + 1 Spoon Crunchy Peanut Butter + 1 Spoon Jelly Jam

MEAL 2 (Pre-Workout):

1 Piece of Chicken Breast + 1 Cup of Brown Rice + 1 Cup of Pineapple

* During Workout Drank 1 Bottle of Powerade

WORKOUT: Hamstrings + Quadriceps + Calves

Leg Extensions 110 x 8 | 150 x 8 | 190 x 8 | 210 x 7

Dumbbell RDLs 35 x 8 | 40 x 7 | 45 x 8 | 50 x 8

Front Squat 25 x 8 | 35 x 8

Single Leg Press + Leg Press Calf Raise 45 x 8 | 70 x 8 | 85 x 7

Leg Press + Leg Press Calf Raise 125 x 10

Leg Curl 110 x 8 | 130 x 8 | 150 x 7

Dumbbell Lunges 35 x 8 | 45 x 8

Barbell Lunges + Calf Raise 60 x 8 | 80 x 8

MEAL 3 (Post-Workout):

1 Scoop of Hydrobuilder

MEAL 4:

1 Chicken + 2 Cup of Whole Wheat Pasta + 1 Spoon of Olive Oil

MEAL 5:

1 cup of Chicken + 1 cup of Black Beans & Green Beans + 1 cup of Wild Rice

MEAL 6:

Lactose Free Cottage cheese + handful of Almonds

*IE - All these days i've been eating Asparagus in between and drinking loads of water, as well as supplementing Opti-Men, DHEA, Melatonin, Biotin, Iron, Vitamin D3, Chromium Picolinate, Fish Oil, Coenzyme Q-10.