EATING SCHEDULE

DAY S TIM E 8.00 EGGS TUNA PASTA PEANUT MI-HUN EGGS PASTA 11.00 RICE+VEGE+ MEAT RICE+VEGE+ MEAT RICE+VEGE+ MEAT RICE+VEGE+ MEAT RICE+VEGE+ MEAT RICE+VEGE+ MEAT RICE+VEGE+ MEAT 1.00 RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT 4.00 LEAN MEAT RED MEAT FISH RED MEAT FISH RED MEAT FISH 7.00 RED MEAT FISH RED MEAT LEAN MEAT RED MEAT LEAN MEAT RED MEAT 9.00 Milk Cottage cheese Salad Milk Cottage cheese Salad Cottage cheese

MONDAY TUESDAY WEDNESD AY THURSDAY FRIDAY SATURDAY SUNDAY

CHOICES II
DAY S TIME 9.00 PASTA EGGS PASTA PEANUT TUNA SANDWICH EGGS 12.00 RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT 2.00 RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT 5.00 LEAN MEAT FISH RED MEAT FISH LEAN MEAT FISH RED MEAT 8.00 RED MEAT RED MEAT LEAN MEAT LEAN MEAT RED MEAT LEAN MEAT LEAN MEAT 10.00 Milk Cottage cheese Salad Milk Cottage cheese Salad Cottage cheese

MONDAY TUESDAY WEDNESDA Y THURSDAY FRIDAY SATURDAY SUNDAY

DAY S

TIME

9.30 EGGS SANDWICH EGGS PEANUT TUNA TUNA MIHUN

12.30 RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT

2.30 RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT RICE+VEGE+M EAT

5.00 RED MEAT LEAN MEAT FISH RED MEAT FISH RED MEAT FISH

7.30 LEAN MEAT RED MEAT RED MEAT LEAN MEAT RED MEAT LEAN MEAT LEAN MEAT

9.30 Milk Cottage cheese Salad Milk Cottage cheese Salad Cottage cheese

MONDAY TUESDAY WEDNESDA Y THURSDAY FRIDAY SATURDAY SUNDAY

CHOICES III

WORK OUT ROUTINE

Mon
Core Exercises Squats (38) Bench Press (38) Barbell Row (38) Military Press (38) Calf Raises (38)

Tues

Wed
Core Exercises Squats (38) Bench Press (38) Barbell Row (38) Military Press (38) Calf Raises (38)

Thurs

Fri
Core Exercises Squats (38) Bench Press (38) Barbell Row (38) Military Press (38) Calf Raises (38)

Concentration Exercises: Dead lifts(38)

Concentration Exercises: Leg Extensions(38

Concentration Exercises: Barbell Curls(38)

Incline Bench Press(38) Low Rows (38) Cable Crossovers(3 8)

) Side Lat Raises(38) Leg Curls(38) Shrugs(38)

Dips(3xF) Hammer Curls(38) Lying Tricep Extensions(3 8)

Back, Chest

Legs, Shoulders

Biceps, Triceps

(38) = 3 Sets of 8 reps with 1 minute rest in between each set (3xF) = 3 Sets to failure with 1 minute rest in between each set