I have had several folks ask me what I do personally to get in peak shape. So let me share with you what I do, or at least one day…
Morning:
- I like to do cardio first in the morning on an empty stomach. I have a Life fitness Elliptical trainer at home so it’s really convenient for me to jump on.
- For breakfast I have the pancake I posted earlier on this site. I eat half for breakfast and the other half for mid morning snack.
Lunch:
- For lunch I’ll have a small sweet potato or yam or ¾ of a cup of brown rice, chicken breast, or turkey, usually cauliflower or broccoli.
Mid Afternoon:
- Mid afternoon snack is RTD (Ready to drink) shake or I’ll make my own smoothie with Nonfat milk, 4 frozen strawberries, small handful of frozen blueberries, table spoon of flax seed oil, 2 scoops of EAS vanilla protein powder, 5 grams creatine, 1/3 cooked sweet potato or half a banana.
Dinner:
- Dinner is similar to lunch, or a large salad with grilled chicken. Since I need to lose about 10 pounds of fat, it’s more salads. I try to consume most of my carbs in the morning and at lunch. In the evening I have decaffeinated green tea rather than eat food to help burn the fat.
Workout:
Today at the gym I spent 1 hour on back and biceps.
- I did lat pull downs, 3 sets of 8-12 reps 160-170-180# (pounds).
- Then I did 3 sets of low cable rows of 8-10 reps, 140-150-150.
- I also did 3 sets of bents over DB (dumbbell) lat pulls with 80 pounds.
- For biceps I did 2 sets of standing DB curls 30-35#
- 3 sets of seated concentrated DB curls 35-40-45#
- 3 sets of preacher curls.
- I finished the workout with 2 sets of hammer curls with 45#.
- To help support your workout it’s important to consume protein ASAP after your work out, I had a RTD protein drink with 30 grams of protein.
Tomorrow will be more intense cardio and Ab Riper X (Abs workout). Next week I will make some adjustments in my plan and keep you posted! Keep up the pace; you’ll be amazed what results you’ll see in about 13 weeks!
– Randy
