Yours truly.

I work out. Several people have asked me about my eating and training routines. Here they are.

Eating

7:30 AM:

  • Egg whites (12)
  • Oatmeal (1 cup)
  • Skim milk (1 cup)

11:00 AM:

  • Tuna can (or chicken breast)

1:30 PM:

  • Lunch (lean steak / chicken breast, brown rice, veggies)

4:00 PM:

  • Tuna can (or chicken breast)

5:00 PM:

  • Workout

7:00 PM:

  • Protein shake

9:30 PM:

  • Egg whites (12)
  • Cabbage
  • Broccoli

12:00 AM:

  • Protein shake with some skim milk

Notes:

  • No carbs after 8
  • No heavy carbs after 2.
  • No bread, fried food, lots of starches, etc.

More abs.

Workout

Monday:

  • Chest
  • Abs
  • Cardio (30 minutes)

Tuesday:

  • Back
  • Cardio (30 minutes)

Wednesday:

  • Legs
  • Abs
  • Cardio (30 minutes)

Thursday:

  • Shoulders
  • Traps
  • Cardio (30 minutes)

Friday:

  • Biceps
  • Triceps
  • Forearms
  • Cardio (30 minutes)

Saturday:

  • Break

Sunday:

  • Break

Back..

Here are the body part details:

Chest:

  • Bench press
  • Inclined dumbbell press
  • Cable cross
  • Cable raises

Back:

  • Bent-over barbell rows (wide)
  • Bent-over barbell rows (narrow)
  • Dead lifts
  • Lat Pull-downs
  • Lat Pull-ups
  • Back extensions

Legs:

  • Squats
  • Leg presses
  • Leg extensions
  • Hamstring curls
  • Standing calf presses

Shoulders:

  • Seated dumbbell press
  • Single arm overhead front dumbbell raises / Overhead machine press
  • Lateral fly
  • Front raises (barbell / cable)

Traps:

  • Behind the back barbell shrugs
  • Dumbbell shrugs

Biceps:

  • Barbell curls
  • Preacher curls
  • Sideways hammer curls

Triceps:

  • Seated Trench press
  • Cable pull-downs / press-downs
  • Triceps extensions

Forearms:

  • Front barbell curls
  • Behind the back finger roll-downs

Abs:

  • Medicine ball crunches
  • Weighted crunches
  • Vertical weighted crunches
  • Leg raises
  • Cable crunches
  • Oblique crunches

Upper body.

Notes:

  • I sometimes switch around Wednesdays and Saturdays, so I take a day off on Wednesday, and work my legs on Saturday.
  • I tend to switch around the way I do my workout. I might go with heavier lower rep for a while (4 to 6 weeks) then move to a lighter weight super set'ed workout (another 4 to 6 weeks). This gives me the chance to work on my strength, stamina, endurance, and vascularity.
  • I have recently started doing interval training to booest growth hormone production in my body - I'll come back here with the results in a few weeks (started Monday April 21st 2008).