Click on the exercise to see information about it, pictures, muscles used, and a video demonstration.

• Lat Pulldowns
  • light to medium weight
    • 3 sets 15 reps
• Standing Cable High Row
  • Use medium Weight
    • 3 sets of 12 reps
• Standing Cable Row
  • Light weight
    • 3 sets of 12 reps
• One Arm Cable Row Twist
  • Medium weight
    • 2 sets of 12 reps
• Standing Incline Cable Press
  • Medium weight
    • 2 sets of 12 reps
• Incline Dumbbell Press
  • Medium Weight
    • 3 sets of 12 reps
• Leg Extension
  • light weight
    • 3 sets of 12 reps
• Stabilized Squat
  • Bodyweight
    • 2 sets of 12 reps

We are going to start with the following program.  For right now we are going to limit your fat intake, you will still be getting plenty in the foods you are eating.  We will do this for a week or two and then make readjustments.

At the bottom of the page there are pdfs that will show you a bunch of protein and carbohydrate options, those are the only proteins and carbohydrates that I want you to eat, and in those exact amounts.  If there is something that you would like me to add, ask and I will let you know if it is acceptable and how much.  There is also a general nutrition page.

The stricter that you follow this program, the better your results will be.

Check in using this link every week.

Wake up:

• If performing cardio
  • Take 3-4 grams of  BCAA's if fasting or
  • Take 20 grams of either whey or collagen protein
• If weight training
  • Either have a protein shake with 30 grams of protein and 40 grams of carbohydrates or.
  • Eat a full breakfast with 30 grams of protein and 40 grams of carbohydrates.
    • Only eat a full meal if you have at least 90 minutes before weight training.

Meal 2

• If post workout
  • Have a protein shake with 30 grams of protein and 40 grams of carbohydrates or.
  • Eat a full Meal with 30 grams of protein and 40 grams of carbohydrates.

Meal 3

• Eat a full Meal with 30 grams of protein and 40 grams of carbohydrates.

Meal 4

• Eat a full Meal with 30 - 40 grams of protein, no added carbohydrates.
  • You can eat green vegetables but only stick to the fibrous vegetables on the nutrition list.

Before Bed

• Drink a protein shake with 20 grams of casein protein and water.

Nutrition PDFs

Protein list

carbohydrate list

Basic Nutrition Guide

Click here for your freezer meal ideas.