Eat?

Meal1 (breakfast)
-Oatmeal/Oat Bran (30-)
-Multi-Vitamin
-Caffeinated beverage
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Meal2
-Protein (30+)
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Meal3 (lunch)
-Protein (35+)
-Carbohydrate (30-)
-Avocado (1/2-)
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Meal4
-Protein (30+)
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Meal5 (dinner)
-Protein (35+)
-Carbohydrate (30-)
-Vegetable
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Meal6 (30Min before bed)
-Protein (30+)
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Other necessities
-1Gallon Water.
-N.O. before weight lifting.
-Thermogenic before Meal1.
-Thermogenic before Meal3.
-Vegetables include: Spinach, endive, asparagus, salad, carrots, cucumbers and avocados.
-Carbohydrates include: Oatmeal, oat bran, whole wheat bread, rice or potato.

Work-Out

Work-Outs generally start on a Monday, and as such we'll start there.

Monday, Wednesday and Friday includes 20 miles of biking.

Work-Out One
For three weeks:
Monday = (Chest) & (Back) & (Abs)
Tuesday = (Plyometrics)
Wednesday = (Biceps) & (Shoulders & Triceps) & (Abs)
Thursday = (Kenpo)
Friday = (Legs) & (Back) (Abs)
Saturday = (Yoga)
Sunday = (Stretch)

Work Out Two
For one week:
Monday = (Core Synergistics)
Tuesday = (Plyometrics)
Wednesday = (Core Synergistics)
Thursday = (Kenpo)
Friday = (Core Synergistics)
Saturday = (Yoga)
Sunday = (Stretch)

Work Out Three
For Three weeks:
Monday = (Biceps) & (Back) & (Abs)
Tuesday = (Plyometrics)
Wednesday = (Chest) & (Shoulders & Triceps) & (Abs)
Thursday = (Kenpo)
Friday = (Legs) & (Back) & (Abs)
Saturday = (Yoga)
Sunday = (Stretch)

Repeat!