Time to shed a few L B's!!!
So after seeing my Dad go through two heart surgeries two weeks ago, I've decided on two things. A) Time to quit smoking and B) time to get in shape. I've done good with the cigarettes as quit a week ago Monday and only had 1 cigarette on Saturday and 1 on Sunday. I figure 2 on the weekend isn't so bad...
So here is my diet / exercise schedule for the next couple months. Low caloric intake, low fat and an exercise program that focuses on the cardio aspect more than the muscle building. I don't want to be big and bulky, I want to be lean and ripped. I want my six pack abs from college. Hell, I just want a flat stomach.
Here is the menu...
* = See below
Monday Diet
1 package of oatmeal in am ~ 200 cal
4 glasses of FBD* water
3 pieces of turkey, 1 yogurt for lunch ~ 250 cal
1 chicken breast, 1 cup of rice & 1 cup veggies ~ 500 cal
Total: ~ 1,000 Calories
Tuesday Diet
1 banana ~ 200 cal
4 glasses of FBD* water
small salad with chunks of chicken ~ 350 Cal
salmon & green beans ~ 350 Cal
Total: ~ 900 Calories
Wednesday Diet
1 package of oatmeal in am ~ 200 cal
4 glasses of FBD* water
1 hardboiled egg, 1 yogurt for lunch ~ 350 cal
tuna salad w/celery ~ 350 cal
Total: ~ 900 Calories
Thursday Diet
1 banana ~ 200 calories
4 glasses of FBD* water
4 celery sticks & peanut butter ~ 200 cal
chicken, rice & veggies ~ 500 cal
Total: ~ 900 Calories
Friday Diet
1 package of oatmeal in am ~ 200 cal
4 glasses of FBD* water
1 hardboiled egg , small salad with chunks of chicken ~ 350 cal
salmon & green beans ~ 350 Cal
Total: ~ 900 Calories
Saturday Diet
1 package of oatmeal in am ~ 200 cal
4 glasses of FBD* water
3 pieces of turkey, 1 yogurt for lunch ~ 250 cal
chicken, rice & veggies ~ 500 cal
Total: ~ 950 Calories
Sunday Diet
1 package of oatmeal in am ~ 200 cal
4 glasses of FBD* water
4 celery sticks & peanut butter ~ 200 cal
tuna salad w/celery ~ 350 cal
Total: ~ 750 Calories
*FBD Water = Flat Belly Diet Water: Allow the following ingredients to steep in 2 liters of water, then drink.
1 thinly sliced cucumber
1 thinly sliced lemon
spearmint leaves
honey to taste (very little)
Grated ginger (about 2 tablespoons)
And here is the workout: I will start with doing ½ hour bike rides until my torn MCL feels better. My goal is to do an hour to two a day.
Monday Workout
½ hour on Bike ~ 400 Calories
Pushup / Pullup workout ~ 500 Calories
Total: ~ 900 Calories
Tuesday Workout
½ hour on Bike ~ 400 Calories
Ab workout ~ 400 Calories
Total: ~ 800 Calories
Wednesday Workout
½ hour on Bike ~ 400 Calories
Pushup / Pullup workout ~ 500 Calories
Total: ~ 900 Calories
Thursday Workout
½ hour on Bike ~ 400 Calories
Ab workout ~ 400 Calories
Total: ~ 800 Calories
Friday Workout
½ hour on Bike ~ 400 Calories
Pushup / Pullup workout ~ 500 Calories
Total: ~ 900 Calories
Saturday Workout
½ hour on Bike ~ 400 Calories
Go for a walk through town ~ 100 Calories per mile
Total: ~ 800 Calories
Sunday Workout
½ hour on Bike ~ 400 Calories
Ab workout ~ 400 Calories
Total: ~ 800 Calories
Pushup / Pullup workout = 25 regular pushups, 25 elevated pushups, 25 handstand pushups, 25 pullups
Ab Workout = 25 hangman leg lifts, 25 hanging crunches, 25 reverse crunches, 25 marine crunches and 25 bicycle exercises
So here is my diet / exercise schedule for the next couple months. Low caloric intake, low fat and an exercise program that focuses on the cardio aspect more than the muscle building. I don't want to be big and bulky, I want to be lean and ripped. I want my six pack abs from college. Hell, I just want a flat stomach.
Here is the menu...
* = See below
Monday Diet
1 package of oatmeal in am ~ 200 cal
4 glasses of FBD* water
3 pieces of turkey, 1 yogurt for lunch ~ 250 cal
1 chicken breast, 1 cup of rice & 1 cup veggies ~ 500 cal
Total: ~ 1,000 Calories
Tuesday Diet
1 banana ~ 200 cal
4 glasses of FBD* water
small salad with chunks of chicken ~ 350 Cal
salmon & green beans ~ 350 Cal
Total: ~ 900 Calories
Wednesday Diet
1 package of oatmeal in am ~ 200 cal
4 glasses of FBD* water
1 hardboiled egg, 1 yogurt for lunch ~ 350 cal
tuna salad w/celery ~ 350 cal
Total: ~ 900 Calories
Thursday Diet
1 banana ~ 200 calories
4 glasses of FBD* water
4 celery sticks & peanut butter ~ 200 cal
chicken, rice & veggies ~ 500 cal
Total: ~ 900 Calories
Friday Diet
1 package of oatmeal in am ~ 200 cal
4 glasses of FBD* water
1 hardboiled egg , small salad with chunks of chicken ~ 350 cal
salmon & green beans ~ 350 Cal
Total: ~ 900 Calories
Saturday Diet
1 package of oatmeal in am ~ 200 cal
4 glasses of FBD* water
3 pieces of turkey, 1 yogurt for lunch ~ 250 cal
chicken, rice & veggies ~ 500 cal
Total: ~ 950 Calories
Sunday Diet
1 package of oatmeal in am ~ 200 cal
4 glasses of FBD* water
4 celery sticks & peanut butter ~ 200 cal
tuna salad w/celery ~ 350 cal
Total: ~ 750 Calories
*FBD Water = Flat Belly Diet Water: Allow the following ingredients to steep in 2 liters of water, then drink.
1 thinly sliced cucumber
1 thinly sliced lemon
spearmint leaves
honey to taste (very little)
Grated ginger (about 2 tablespoons)
And here is the workout: I will start with doing ½ hour bike rides until my torn MCL feels better. My goal is to do an hour to two a day.
Monday Workout
½ hour on Bike ~ 400 Calories
Pushup / Pullup workout ~ 500 Calories
Total: ~ 900 Calories
Tuesday Workout
½ hour on Bike ~ 400 Calories
Ab workout ~ 400 Calories
Total: ~ 800 Calories
Wednesday Workout
½ hour on Bike ~ 400 Calories
Pushup / Pullup workout ~ 500 Calories
Total: ~ 900 Calories
Thursday Workout
½ hour on Bike ~ 400 Calories
Ab workout ~ 400 Calories
Total: ~ 800 Calories
Friday Workout
½ hour on Bike ~ 400 Calories
Pushup / Pullup workout ~ 500 Calories
Total: ~ 900 Calories
Saturday Workout
½ hour on Bike ~ 400 Calories
Go for a walk through town ~ 100 Calories per mile
Total: ~ 800 Calories
Sunday Workout
½ hour on Bike ~ 400 Calories
Ab workout ~ 400 Calories
Total: ~ 800 Calories
Pushup / Pullup workout = 25 regular pushups, 25 elevated pushups, 25 handstand pushups, 25 pullups
Ab Workout = 25 hangman leg lifts, 25 hanging crunches, 25 reverse crunches, 25 marine crunches and 25 bicycle exercises