diet.txt

spaced about 2-3 hours apart.

1/2 cup quaker oats + hot water + a few drops of honey
5 egg whites
1/2 grapefruit

repeat next meal twice:
1 chicken breast
handful of broccoli w/ stems
half an avocado

can of tuna in water
1/2 grapefruit

=====workout==========

16 oz skim milk
a sandwich consisting of:
2 pieces of 100% all natural whole wheat bread
almond butter
sliced banana

1/4 cup fat free cottage cheese
handful of almonds

exercise.txt

all exercises => 4 sets, progressively heavier until set 4 which is the lightest.
for body weight stuff, 4 sets to failure.

monday -
30 min cardio warmup
inclined dumbbell press
flat dumbbell press
machine flys
dips
close grip barbell press
tricep pushdowns
skull crushers

tuesday-
1.5 hours of cardio

wednesday -
30 min cardio warm up
overhand pullups
underhand pullups
seated rows on the machine
bent-over rows with dumb bells
lat pull downs
straight bar curl
one arm preacher curl
alternating hammer curl

thursday -
1.5 hours of cario

fri -
dumb bell shoulder press
front shoulder raises
side shoulder raises
cable upright row
rear delt pull
shrugs
leg raises
various other arbitrary ab exercises

sat -
1.5 hours of cardio