DIET

Meal 1

1 Cup Oats - 6g fat/ 54g carbs/ 10g protein/ 310 cals
1 cup milk - 0g fat/ 12g carbs/ 9g protein/ 84 cals
2 Egg Whites - 0g fat/ 2g carbs/ 10g protein/ 48 cals
1 Whole Egg - 4g fat/ 1 g carbs/ 12g protein/ 88 cals

Cals: 530
Fat: 10g
Carbs: 69g
Protein: 41g


Meal 2

1 Can Albacore Tuna - 1g fat/ 0g carbs/ 37.5g protein/ 175 cals
1 Tbsp. Mayo - 3g fat/ 2g carbs/ 0g protein/ 35 cals
4 12 grain bread - 8g fat/ 48g carbs/ 16g protein/ 440 cals

Cals: 650
Fat: 12g
Carbs: 50g
Protein: 53.5g


Meal 3 -

2 Scoops Whey - 0g fat/ 6g carbs/ 40g protein/ 200 cals
2 cups milk - 0g fat/ 24g carbs/ 18g protein/ 160 cals

Cals: 360
Fat: 0g
Carbs: 30g
Protein: 58g



Meal 4 -

142g Chicken Breast - 2.5g fat/ 0g carbs/ 31g protein/ 146.5 cals
1 Scoop Whey - 0g fat/ 3g carbs/ 20g protein/ 100 cals
1 cup milk - 0g fat/ 12g carbs/ 9g protein/ 80 cals

Cals: 330
Fat: 2.5g
Carbs: 15g
Protein: 60g


Meal 5 -

2 Egg Whites - 0g fat/ 2g carbs/ 10g protein/ 48 cals
1 Whole Egg - 4g fat/ 1g carbs/ 6g protein/ 60 cals
1 Scoop Whey - 0g fat/ 3g carbs/ 20g protein/ 100 cals
1 cup milk - 0g fat/ 12g carbs/ 9g protein/ 80 cals

Cals: 288
Fat: 4g
Carbs: 18g
Protein: 45g




TOTALS:

Cals: 2158
Fat: 28.5g
Carbs: 182g
Protein: 257.5g
Water: 5 liters
Sleep: 8 hours



Training - Modified version of Cobra's bodyparts 2 times per week -

Monday

Chest:

Flat DB Bench (3 sets of 10, 10, 8)
Incline BB Bench (3 sets of 10, 10, 8)

Back:

Deadlifts ( 3 sets of 6, 6, 6)
Pullups (3 sets to failure)
T-Bar Rows (3 sets of 6, 9, 12)

Delts:

Seated DB Shoulder Press (3 sets of 6, 9, 12)
Upright Rows (3 sets of 6, 9, 12)

Traps:

BB Shrugs (3 sets of 6, 9, 12)
Lateral Raises (2 dropsets using a 5, 7, 9 rep scheme each dropset)

Abs:

15 minutes on Ab Do-er


Tuesday

Arms:

Lying Triceps Extensions (4 sets of 6, 8, 10, 12)
Standing BB Curls (4 sets of 6, 8, 10, 12)
Forearm Curls (2 sets of 45)
Forearm Ext (2 sets of 45)

Legs:

Squats (3 sets of 6, 9, 12)
Leg Extensions (3 sets of 6, 9, 12)
Leg Curls (3 sets of 6, 9, 12)
Seated Calf Raises (1 set of 30)
Standing Calf Raises (1 set of 30)

Abs:

15 minutes on Ab Do-er

Cardio @ Night:

Run 3-4 miles


Wednesday

Rest


Thursday

Chest:

Flat DB Bench (3 sets of 10, 10, 8)
Incline BB Bench (3 sets of 10, 10, 8)

Back:

Deadlifts ( 3 sets of 6, 6, 6)
Supinated Chins (3 sets of 6, 9, 12)
T-Bar Rows (3 sets of 6, 9, 12)

Delts:

Seated DB Shoulder Press (3 sets of 6, 9, 12)
Upright Rows (3 sets of 6, 9, 12)

Traps:

BB Shrugs (3 sets of 6, 9, 12)
Lateral Raises (2 dropsets using a 5,7,9 rep scheme each dropset)

Abs:

15 minutes on Ab Do-er

Cardio @ Night:

Run 3-4 miles

Friday

Arms:

Lying Triceps Extensions (4 sets of 6, 8, 10, 12)
Standing BB Curls (4 sets of 6, 8, 10, 12)
Forearm Curls (2 sets of 45)
Forearm Ext (2 sets of 45)

Legs:

Squats (3 sets of 6, 9, 12)
Leg Extensions (3 sets of 6, 9, 12)
Leg Curls (3 sets of 6, 9, 12)
Seated Calf Raises (1 set of 30)
Standing Calf Raises (1 set of 30)

Abs:

15 minutes on Ab Do-er


Goals are to lose weight (10 pounds or so), lose about 4-6 percent bodyfat and maintain my muscle mass, all by August. Comments and suggestions appreciated.