Workout
Program
Monday: Chest
/ Back
| 1 |
Cable Lat Pulldowns (alternate sets below)
Behind the neck wide grip
Narrow grip to chest |
2 x 10
2 x 10 |
| 2 |
Bent over Barbell Rows |
3 x 10 |
| 3 |
Seated Row Machine |
3 x 10 |
| 4 |
Dumbbell Pullover (superset with) Dumbbell Flyes
Pullover
Flyes |
3 x 10
3 x 10 |
| 5 |
Bench Press |
3 x 10 |
| 6 |
Pec Deck Chest Machine |
3 x 10 |
Tuesday
Aerobics for 45 minutes
Wednesday: Legs
/ Abs
| 1 |
Squats |
3 x 10 |
| 2 |
Barbells Step Ups (alt legs) |
3 x 10 |
| 3 |
Leg Extension Machine |
3 x 10 |
| 4 |
Leg Curl Machine |
3 x 10 |
| 5 |
Stiff Legged Deadlift |
3 x 10 |
| 6 |
Hanging Knee-ups |
3 x 10 |
| 7 |
Crunch / hip-ups |
3 x 10 |
| 8 |
Negative Lying Knee-ups
Buddy Exercise Resist Partner Pushing Knees Down |
3 x 10 |
| 9 |
Bar Behind The Neck Trunk Twists
Seated
Standing |
3 x 50
3 x 50 |
Thursday
Aerobics for 45 minutes
Friday: Shoulders
/ Arms
| 1 |
Seated Dumbbell Overhead Press (alternate sets below)
Palms Forward
Palms Reverse (twisting) |
2 x 10
2 x 10 |
| 2 |
Barbell Shurgs |
3 x 10 |
| 3 |
Dumbbells Deltoid Flyes (supersets below)
Lateral (arms to sides)
Front (one arm at a time) |
3 x 10
3 x 10 |
| 4 |
Lying Triceps Curlbar Extension |
3 x 10 |
| 5 |
Standing Cable Triceps Extension |
3 x 10 |
| 6 |
Seated One Arm Scott Curls |
3 x 10 |
| 7 |
Seated Curl Machine |
3 x 10 |
Saturday
Aerobics for 45 minutes
Sunday
Aerobics for 45 minutes
Fifty
& Fit Nutrition Plan
Morning
8 oz of water, 1000 mg HCA, 400 mcg Chromium Picolinate, 200 mg L-Carnitine,
30 mg COQ10, 50 mg DHEA, 250 mg Ginkgo Bilboa.
Ride stationary bicycle for 45 minutes or one hour of weight training
approx.
|
Food
|
Amount
|
Cal
|
Fat
|
Carbs
|
Protein
|
|
Grapefruit juice
|
8 oz
|
70
|
0
|
17
|
0
|
|
Water
|
8 oz
|
|
|
|
|
Breakfast
|
Food
|
Amount
|
Cal
|
Fat
|
Carbs
|
Protein
|
|
Oatmeal w/skim milk &
|
1 cup
|
140
|
2
|
24
|
9
|
|
Raspberries
|
1/2 cups
|
40
|
0
|
8
|
0
|
|
Egg Whites (scrambled) w/one yolk
|
4
|
129
|
5
|
2
|
18
|
|
Whole Wheat Toast (Dry)
|
2
|
140
|
2
|
24
|
6
|
|
with Honey
|
1 tbsp
|
60
|
0
|
16
|
0
|
|
Coffee
|
1 cup
|
4
|
0
|
0
|
0
|
Also: 8 oz water, 2 multivitamins, 500 mg vitamin C, 400 IU Vitamin
E, 1000 mg flaxseed oil, 200 mg grapeseed extract.
Mid Morning Snack
|
Food
|
Amount
|
Cal
|
Fat
|
Carbs
|
Protein
|
|
Apple
|
1
|
81
|
0.5
|
21
|
0
|
|
Brown Rice
|
1/2 cup
|
110
|
0
|
23
|
2
|
|
Albacore Tuna
|
3 1/2 oz can
|
85
|
2
|
0
|
21
|
|
water
|
8 oz
|
|
|
|
|
Lunch
|
Food
|
Amount
|
Cal
|
Fat
|
Carbs
|
Protein
|
|
Grilled chicken 1/2 breast (skinless)
|
4 oz
|
196
|
5
|
0
|
36
|
|
Sandwich on whole wheat
|
|
130
|
2
|
22
|
5
|
|
w/lettuce and tomato
|
|
20
|
0
|
5
|
0
|
|
Pasta salad vinaigrette
|
1/2 cup
|
140
|
4
|
4
|
5
|
|
Water
|
8 oz
|
|
|
|
|
Mid Afternoon
Snack
|
Food
|
Amount
|
Cal
|
Fat
|
Carbs
|
Protein
|
|
Bran Muffin
|
1
|
140
|
3
|
29
|
4
|
|
Non Fat Yogurt w/fruit
|
8 oz
|
190
|
1
|
35
|
12
|
Also: 8 oz water, 400 mcg chromium, 1000 mg HCA and 200 mg of L-Carnitine
Early Evening
Snack
|
Food
|
Amount
|
Cal
|
Fat
|
Carbs
|
Protein
|
Apple Slice with carrots &
celery sticks
|
4 oz
|
105
|
0.5
|
27
|
1
|
|
Water
|
16 oz
|
|
|
|
|
Dinner
|
Food
|
Amount
|
Cal
|
Fat
|
Carbs
|
Protein
|
|
Swordfish (Broiled)
|
5 oz
|
220
|
6
|
0
|
30
|
|
Brown Rice
|
1/2 cups
|
110
|
0
|
23
|
2
|
|
Broccoli
|
6 oz
|
55
|
0
|
9
|
5
|
|
Red Wine (Cabernet, etc.)
|
8 oz
|
160
|
0
|
9
|
0
|
|
Whole wheat roll
|
1
|
130
|
2
|
22
|
5
|
Before Bed
8 oz of water, 1 multivitamin pill, 500 mg vitamin C, 400 IU Vitamin
E, 1000 mg CLA, 200 mg grapeseed extract, 1 mg melatonin, 50 mg DHEA, 30
mg COQ10, 400 mg saw palmetto, 500 mg calcium, 100 mg magnesium.
Totals
|
Calories
|
Fat Grams
|
Carb Grams
|
Protein Grams
|
|
2453
|
35
|
340
|
60
|
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