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Thread: The Bomb Routine

  1. #1
    SOON TO BE A MONSTER
    Join Date
    May 2002
    Posts
    314

    The Bomb Routine

    hey everybody im offically starting my journaul tommorow
    Stats 15 years old
    15bf
    135lbs
    5'6

  2. #2
    SOON TO BE A MONSTER
    Join Date
    May 2002
    Posts
    314
    Heres my routine and my new diet

    Calories Fat Carbohydrates Protein

    Breakfast- 2 Quick instant oatmeal with 2 egg whites
    Calories 266, Fat total 4 grams polyunsaturated 2 gram monounsaturated 2 gram, total carbohydrates 38grams 8 grams fiber, 15 grams protein

    Brunch- 2 slices whole wheat bread with 3 slices of low fat ham with a glass of 1%milk
    Calories 340, Fat total 7.5 grams saturated 2.5 gram polyunsaturated 2.5 grams monounsaturated 2.5 grams, carbohydrates 43 grams fiber 6 grams sugar 15 grams, protein 26 grams

    Lunch- 2 slices whole grain bread with 3 slices of no fat bologona
    240 calories, fat 3 grams, polyunsaturated 2 grams, monounsaturated 1 grams, 30 grams carbs, 2 grams sugar from bread, 6 grams of fiber from bread, 9 grams protein

    Dunch- 1/2 cup brown rice with a grilled chicken breast
    calories 700, total fat 12 grams Saturated Fat 3 grams polyunsaturated fat 3 grams monounsaturated 6 grams, carbohydrates 71 grams 6 gram fiber, protein 57 grams

    Dinner- Can of tuna in water with 6 small walnuts
    calories 370 calories, total fat 20 grams saturated 1.5 grams polyunsaturated 15 grams monounsaturated 3.5 grams, carbohydrates 3 grams fiber 3 grams, protein 35 grams

    Eaten when Im hungry London Broil 5 ounce steak
    calories 350, fat 15 grams saturated 5 grams polyunsaturated 3 grams monounsaturated 7 grams, carbohydrates 0, protein 45 grams

    Nightime snack can of tuna in water
    calories 164, 0 fat, carbohydrates 0, protein 30 grams

    Snack eaten when fellin a little hungry 6 small walnuts
    Calories 200, total fat 20 grams saturated 1.5 grams polyunsaturated 15 grams monounsaturated 3.5 grams, carbohydrates 3 grams fiber 3 grams, protein 5 grams

    total calories 2700
    fat 81 grams, saturated 13.5, polyunsaturated 42.5 grams, monounsaturated 26 grams
    carbohydrates 184 grams, fiber 28 grams, sugar 16 grams(12 grams is form milk)
    protein 220 grams

  3. #3
    SOON TO BE A MONSTER
    Join Date
    May 2002
    Posts
    314
    Routine

    Monday - Chest/Tries
    10 minute warm-up on treadmill
    Bench Press: 3x8 (three sets of eight reps)
    Flies: 2x15 reps
    DB Overhead Press: 3x8
    Assisted Bar dips: 3x8
    Incline sit-ups: 3 sets

    Tues - Legs
    10 minute warm-treadmill
    Squat: 3x8
    Leg Extension: 1x15 reps
    Leg Curl: 2x15 reps
    Calf Raises: 3x15
    Leg Press: 2x15

    Wednesday-Rest

    Thurs - Back/Biceps
    10 min warm-up on stationary bike
    Pull-ups: 3 sets to failure
    Dead lift: 2x15 reps
    Preacher Curl: 3x8
    Superset of Hammer Curls: ~15 reps
    Incline Sit-ups: 3 sets to failure

    Friday- Legs
    10 minute warm-treadmill
    Squat: 3x8
    Leg Extension: 1x15 reps
    Leg Curl: 2x15 reps
    Calf Raises: 3x15
    Leg Press: 2x15

    Saturday - Chest/Tries
    10 minute warm-up on treadmill
    Bench Press: 3x8 (three sets of eight reps)
    Flies: 2x15 reps
    DB Overhead Press: 3x8
    Assisted Bar dips: 3x8
    Incline sit-ups: 3 sets

    Sunday- Biceps/Back
    10 min warm-up on stationary bike
    Pull-ups: 3 sets to failure
    Dead lift: 2x15 reps
    Preacher Curl: 3x8
    Superset of Hammer Curls: ~15 reps
    Incline Sit-ups: 3 sets to failure

  4. #4
    SOON TO BE A MONSTER
    Join Date
    May 2002
    Posts
    314
    Today 6/25/02
    so far today i ate
    Breakfast- 2 Quick instant oatmeal with 2 egg whites
    Calories 266, Fat total 4 grams polyunsaturated 2 gram monounsaturated 2 gram, total carbohydrates 38grams 8 grams fiber, 15 grams protein

    Brunch- 2 slices whole wheat bread with 3 slices of low fat ham with a glass of 1%milk
    Calories 340, Fat total 7.5 grams saturated 2.5 gram polyunsaturated 2.5 grams monounsaturated 2.5 grams, carbohydrates 43 grams fiber 6 grams sugar 15 grams, protein 26 grams

    Lunch- 2 slices whole grain bread with 3 slices of no fat bologona
    240 calories, fat 3 grams, polyunsaturated 2 grams, monounsaturated 1 grams, 30 grams carbs, 2 grams sugar from bread, 6 grams of fiber from bread, 9 grams protein

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