BREAKFAST - 4 egg whites scrambled (microwave 2 min)
Bowl of Oatmeal with Protein and Sweetener on top (Hot Water)
1/3 Bagel with Peanut Butter and Coffee -
Vitamins - sometimes Creatine and L Glutamine

Apple juice mixed with amino powder ISO protein and arginine.

Mid-Morning - Protein Drink - IOS Protein - Apple Juice-Water and Size On.spoon full Apple Cider/ Vinegar, amino powder, arginine, and waximaze

Lunch - 3 Chicken Breasts - occasionally some rice - or Steak, Eggs
And cottage cheese or Fish, rice and broccoli. Or burger patty and eggs.

Dinner - Chicken or Fish or Steak - Salad, Veggies, Rice and cottage cheese and some fruit.
Water

Bedtime - Protein drink with fiber, protein, amino powder and apple cider vinegar

This is a maintenance diet and keeps me at a consistent 230 lbs. It's used to stay in shape and stay lean. If I wanted to get bigger, I would up my carbs and protein and then I would gain size. This is a good all round diet for staying in shape.

You can have one cheat day and eat anything you want. It'll help you keep your sanity.

TRAINING

Monday - Chest - Bench Press or Machine Press - 3 sets 20 reps
Incline " with dumbbells or mach. Same
Pec Dec or Dumbell Flys Same approx.
Dips 4 sets 20 reps

Back - Pulldowns or Chins 4 sets 20 reps
Seated Lat Pulls cable same
One arm rows (cable) same
Straight arm pull downs same

Tuesday - Delts - Standing Barbell Press (off the rack)
Or Dumbell Press (Arnold style) 4 sets 15 - 20reps
Standing DB Laterals same
Front Raises / High Pulls 4 sets 20 reps

Biceps - Barbell Curls (3 movements) 3 sets 20 reps
Preacher curls BB or DB 3 sets 20 reps
Triceps - Standing Pushdowns on Cable 3 sets 20 reps
One Arm Dumbell Kickbacks same
Close in Dips same

Finish with Reverse Curls for Forearms and close grip pushups 3
Sets 20 reps.

Wednesday -Legs - Calf Raises 5 sets 20 reps
Leg Curls 4 sets of 20 reps
Leg Extensions same
Leg Press or Squats same
Hack Squats or Lunges same

Abs everyday, Jack-knife leg raises 200 reps and then Hanging leg raises with straps 100 reps

Repeat the same routine the following 3 days and take Sunday off.

I do take a good protein supplement called IOS and get all my supplements from www.bodybuilding.com

Email - Ric@ricdrasin.com

For good training advice, go to www.bodybuilding.com and also look for my articles on there.