Fitness 2000 Health Club Loughrea 091 870555

Fitness 2000 Health Club Loughrea 091 870555

Saturday, June 19, 2010

Eat, Run and Lift Yourself into Model Shape (Men)

























Monday:




  • 6am Eat an apple and go to the gym for 45mins running.


  • 7am Breakfast Swiss Muesli with low fat milk, low carb protein shake, cup of green tea to boost metabolism.


  • 10:30am snack Apple, green tea.


  • 1pm Lunch 2 chicken breasts with peas, corn and tomatoes.


  • 3pm Snack Grapes.


  • 4pm Snack Protein shake.


  • 5pm Workout Chest and Abs.


Chest: bench press, inclined bar bell press, inclined flys, decline dumbbell press.



Abs: hanging leg raises, advanced incline sit up, vertical leg-hip raise, cable-kneeling crunches





  • 7pm Snack Post-workout protein shake. This can either be low-carb or the same amount of carbs as protein per serving, but never more carbs than protein.


  • 7:45pm Dinner 2 fish fillets with corn and greens of choice.


  • 10pm Snack a piece of fruit an hour before bed.


Tuesday:





  • 6am Cardio An apple and 45 mins of cycling.


  • 7am Breakfast Muesli with low fat milk, low carb protein shake.


  • 10:30 Snack Peach or orange with raw almonds and green tea.


  • 1pm Lunch Beef with veggies.


  • 3pm Snack Orange.


  • 3:55pm Snack Low carb shake.


  • 4pm Cardio Touch rugby.


  • 5:30pm Workout Triceps and Biceps.


Skull crushers, triceps pushdown, cable push down with rope.



Biceps: seated hammer curls, bar bell precher curls, reverse curls.





  • 5:30pm Shake Low carb shake.


  • 8pm Dinner 2 chicken breast fillets with greens of choice. Stay away from red meat at night.


  • 10pm Snack fruit.


Wednesday:





  • 6am Cardio 45 mins of running.


  • 7am Breakfast Fruit salad with green tea.


  • 10:30 Snack Fruit or raw almonds.


  • 1pm Lunch 2 chicken breasts with salad.


  • 3pm Snack Fruit or biltong.


  • 4pm Shake Protein shake.


  • 5pm Workout Legs.


Squats, flying lunges, leg curls and calf raises.



5pm Shake Low carb shake.



5:45pm Dinner 2 fish fillets with veggies.



10pm Snack fruit.



Thursday:





  • 6am Cardio an apple and 45 mins of cycling.


  • 7am Breakfast Muesli with low fat milk, either green tea or coffee.


  • 10:30am Snack Pear.


  • 1pm Lunch Beef stir fry.


  • 3pm Snack fruit(Stay away from bananas if you want to drop body fat)


  • 4pm Shake Low carb shake


  • 5pm Workout: Shoulders and back.


Shoulders: Standing bar bell press, front raises, lateral raises, upright rows.



Back: Seated row, pull ups, shrugs and supine row.



5pm Dinner 2 chicken kebabs.



10pm Snack fruit.



Friday:





  • 7am Breakfast fruit salad or muesli, green tea or strong black coffee. No cardio today.


  • 10:30 Snack Fresh fruit juice.


  • 1pm Lunch Meatballs and veggies no starch.


  • 3pm Snack Fresh fruit juice/smoothie or biltong.


  • 5pm No gym today.


  • 5:45pm Dinner 2 chicken breasts/fish fillets with veggies, no starch.


  • 9pm Social Have a drink with the guys keep to whiskey and water.


Saturday:





  • 9am Cardio An apple and 45 mins of running.


  • 10am Breakfast: Muesli or fruit salad, black coffee, low carb protein shake.


  • 12pm Lunch bbq, again stay away from starch so no bread.


  • 4pm Workout Cardio workout including sprints and sets of burpees to exhaustion.


  • 5:30pm Shake Post workout protein shake.


  • 8pm Dinner 2 chicken breasts or fish fillets with veggies, no starch.


  • 10pm Snack a piece of fruit an hour before bed.


Sunday: Cheat day





  • 9am Breakfast bacon and eggs, cappucino.


  • 11am Snack fruit.


  • 1pm Lunch Steak and chips or burger and chips, if you struggle to rip, don't have desert.


  • 4pm Snack fruit or biltong.


  • 4:45pm Dinner Chicken or fish dish.


  • 10pm Snack a piece of fruit an hour before bed.