SUNDAY45 minutes of Cardio Glutes and Hams 4 exercises 3 sets per body part

MONDAY45 minutes of Cardio Back and abs 4 or 5 exercises 3 sets

TUESDAY45 minutes of cardio Shoulders 4 or 5 exercises 3 sets

WEDNESDAY45 minutes of cardio quats and calves 4 or 5 exercises 3 sets

THURSDAY45 minutes of cardio Triceps and abs 4 or 5 exercises 3 sets

FRIDAY45 minutes of cardio Biceps 4 or 5 exercises 3 sets

SATURDAYoff

SUNDAYBreakfast: 3 egg whites – one full egg green tea – no milk Midmorning: Hand full of Almonds Lunch: 5oz grilled chicken Small salad with carrots and slice tomatoes Midafternoon: 6 Strawberries Dinner: 5 oz grilled chicken 6 asparagus Before bed snack if necessary: 4 egg whites

MONDAYMy diet is pretty much the same every day. I incorporate fish and red meat 2 times a week i also have 2 protein shakes a day. Probolic SR after my workout and sometimes before bed time.