Meal # 1:
6 whole eggs
3 links of turkey sausage
2 sl. whole wheat toast
1 banana
8oz. skim milk
Meal # 2:
1 can tuna
2 sl. whole grain bread
2 Tbsp. mayonnaise
lg. salad with vinegar & olive oil
1 orange
8oz. skim milk
Meal # 3:
10 oz. chicken breast
2 cups green beans
2 baked potatoes
8 oz. skim milk
Meal # 4:
Protein shake mixed in skim milk ( 2 scoopps)
2 Tbsp. Natty Peanut Butter
1 banana
Meal # 5:
8 oz. lean steak
1 1/2 cups brown rice
2 cups green beans
8 oz. skim milk
Meal # 6:
2 cans water packed tuna
Meal # 7: ( before bed)
Protein shake mixed in skim milk ( 2 scoopps)
2 Tbsp. Natty Peanut Butter
Train 4 days a week :
Day 1:
Chest & Biceps:
Bench Press-4 x 5-10
Incline Press-4 x 5-10
Flyes-2 x 12
Barbell Curls-3 x 10,8,6
Seated Alternate DB Curls-3 x 8-10
Day 2:
Legs:
Squats-6 x 8-15
Leg Press-4 x 10-20
Lying Leg Curls-5 x 8-15
Calf Raise-8x 8-25
Day 3:
REST
Day 4:
Shoulders & Triceps:
Seated Press-4 x 10,8,6,12
Lateral Raise-4 x 10-12
Skullcrushers-5 x 12,10,8,6,10
Pressdowns-3 x 20,15,12
Day 4:
Back & Traps
Deadlifts-5 x 10,8,8,6,5,
T-Bar Rows-4 x 8-10
Pulldowns-3 x 12 (constant weight)
Barbell Shrugs-3 x 12,10,8
Day5:
REST
Day6:
REST
1.Work abs 2 x a week for 6-8 sets each time
2.Limit outside activities to conserve calories
3.Add food slowly to diet until you reach the above portions
4.Drink as much water a day as possible
5.Get as much sleep/rest as possible
6.Train hard
7.Be consistant
8.Add weight to the bar when possible,but never at the expens of good form
Good luck dude!!