Hello Everyone!!! I have two things to share tonight. First, our workout tonight (my son and I completed an Upper Chest and Back Workout) and I have a Simple New Eating Plan that I’d like to share. Please email or make comments on the blog if you like what you read, have questions about it or whatever you might be thinking. As always, I hope my information is useful to you in your journey to a healthier you.
Upper Chest and Back Workout
-Machine Chest Press (Drop Sets-start at high weight and decrease weight)5 sets (10 reps. Per set)
-Jesus Lat Pulls (using cable machine on one knee-high cables) 5 sets (10 reps. Per set)
-Standing Lat Pulls-Pec Minor Flies (cable machine, high setting) 5 sets (10 reps. Per set)
-Close Grip Lat Pulls, 3 sets (10 reps. Per set)
-Wide Grip Lat Pulls, 3 sets (10 reps. Per set)
-Reverse Grip Lat Pulls, 3 sets (10 reps. Per set)
-Seated Cable Incline Press, 4 sets (10 reps. with both arms followed by 12 reps. (one on each side/6 per side) with Single Arm
-Push ups (to exhaustion)
My Simple Eating Plan (I have been using this plan for about 1 week now. I will most likely tweek it at the end of the week. I will share the revised version next week). I will most likely be increasing the protein and decreasing the carbs. Give it a Try. Sorry, the table doesn’t show up the way it does in Word. Read down instead of across.
EATING PLAN (14 WEEKS TO A LEANER YOU)
| Upon Waking | Meal 1 | Meal 2 | Meal 3 | Meal 4 | Meal 5 | After Workout | Before Bed |
| Decaf. Coffee | ½ Cup Oatmeal Mixed with: | 1 Small Apple | 2 Slices of Toast Ezekial Bread (to make a sandwich with the following | (If needed)1 Cup Greek Yogurt or Fat Free Cottage Cheese | Whatever I prepare for the evening. Will Include:Protein (such as veggie burger Or egg whites | Protein Shake (Whey or Plant Based) | ½ Cup Cottage Cheese or Greek Yogurt |
| Protein Whey | 5-7 Walnut Halves | 10-12 Raw Almonds | 1 Cup Spinach | 1 Cup Broccoli | 10-12 Almonds | ||
| ½ cup Greek Yogurt OR Cottage Cheese Mixed In | 1 Cup Alfalfa, Broccoli or Pea Sprouts | 3 Small New Potatoes or 1 Small Sweet Potato | |||||
| ½ Grapefruit | 3 Slices Tomato | ||||||
| ¼ of Avocado | |||||||
| Frank’s Red Hot Sauce | 20-30 Cups of Water per Day | ||||||
| 112-135 Grams Protein | 115-124 Grams Carbohydrates | 43-60 Grams Fat |
