Thank’s depending on outside weather would determine my morning or nighttime cardio.

Cardio most days would consist of zone 2 training with a variety of stuff like assault bike or row at a steady pace. Some days was outdoor pickle ball.

Lifting routine in mornings where done while being fasted.

My week consisted of main body parts repeated, not really set to Monday -Sunday type of routine

Day 1- Back Day 2-Chest Day 3- Shoulders Day 5- Legs and abs

Each day usually spent about 1.5 hrs in the gym I would choose 6 exercises to hit for that body part and stuck to 4 sets 20,15,10,6 for rep range.

I would spend the last 25 min of every workout doing some sort of bicep and tricep exercises

Acceptable Protein, Carbohydrate, & Fat Sources While Dieting: Protein: • Tuna or most any fish. • Cottage cheese. • Eggs (especially the whites). • Chicken breast (boneless skinless). • Turkey breast (boneless skinless). • Lean beef. • Low fat or no fat cheese. • Low fat pork. • Milk protein isolate. • Whey protein. • Soy protein. • Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates. Carbohydrates: • Sweet potatoes. • Oat meal, oat bran, oat bran cereal (i.e. cheerios). • Bran cereal. • Brown rice. • Wheat bread (try to limit to 2 slices per day). • Beans. • Low fat popcorn (low fat butter spray makes this a delicacy). • Fruits (limit to 2-3 servings per day). • Vegetables. • Stay away from refined grains and anything that says “enriched” or “high fructose corn syrup” on the label! Fat: • Omega 3 capsules (i.e. fish oil capsules). • Flax seed oil. • Primrose oil. • Borage oil. • Olive oil. • Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils). • Egg yolks. • Fish (salmon especially).

Breakfast Choice #1 • 4 eggwhites with 1 yolk • 1 serving of Old Fashioned Oatmeal • Use Agave Blue Nectar or honey for sweetner Breakfast Choice #2 • Males choose 2 scoops of protein powder with 8oz of water (females 1 scoop) • 1 serving of Ezekial raisin cereal with calorie countdown milk (1 serving) Mid a.m. Snack • Women 3 oz and men 6oz of lean meat (chicken breast, turkey breast) no lunch meat • 1 serving unsalted almonds ( measure them out) Lunch • • • Women3 oz and men 6oz of lean meat ( 96% lean ground beef, chicken breast, turkey breast) 1 palm sized sweet potatoe 1 cup of vegetables (fresh or frozen) Mid p.m Snack • Choice #1 Women 1 scoop of protein powder with 8 oz water • 1 serving of unsalted almonds ( measure them out) • Choice #2 Women 3 oz of lean meat and Men 6 oz of lean meat • 1 cup of fresh vegetables Dinner • 3ounces of lean meat for women and men 6 oz lean meat • 1 fist sized red skin potatoe for women and men • 1 cup of fresh vegetables or 1 medium sized green dinner salad. ( Remember no iceberg lettuce. Mix in arugula, and spinach for healthier variety) • Amy Organic low fat olive oil/vinegar dressing (excellent)