Training
Mon. - Chest & Biceps
Tues. - Back, Triceps, Calves
Wed. - Shoulders, Traps, and Calves
Thurs. - Quads
Fri. - Hamstrings and Dead lifts
Sat. - Off
Sun. - Start Rotation over
Cardio - 30 Minutes a Day


Diet

Off Season Diet
1st Meal: 14 egg whites
3 cups Oatmeal
Banana

2nd Meal: 3 Large Pancakes
3 Egg Whites

3rd Meal: 16 oz. Steak (Flank)
Salad

4th Meal: Protein Shake 40 Grams

5th Meal: Protein Shake 40 Grams

6th Meal: 16 oz. Steak (Flank) or Chicken
Protein Shake 40 Grams
6 oz. Sweet Potato

Competition Diet
1st Meal: 14 Egg Whites
1 ½ Cup Oatmeal

2nd Meal: 8 oz. Chicken
9 oz. Potatoes

3rd Meal: 8 oz. Flank Steak
Salad
1 ½ Cup Rice

4th Meal: Protein Shake 40 Grams
9 0z. Potato

5th Meal: 8 oz. Flank Steak
1 ½ Cup Rice

6th Meal: 14 Egg Whites or Protein Shake 40 Grams