My Personal Meal Plan

Sorry for the lack of updates but I am back. Recently, a lot of you guys have been asking me what to eat, what I eat, or what should I eat. Well I thought, it would be a good idea to show you guys what my weekly meal plan is like. You don't have to follow it but just to give you guys the idea.

Pick one from each category.

Gym Days (3 days)

Breakfast

• Whole Grain Cereal w/ fruit
• Oatmeal w/walnuts, almond butter or peanut butter or

*mashed banana, hard to do but definitely worth it

Lunch

• Turkey/Lettuce/Tomato/Low-Fat Cheese on Whole Wheat, Orange
• Sweet Potato, turkey

Snack

• Granola Bar
• Fruit w/ Peanut Butter

Preworkout

• Apple, Protein Shake
• Apple, Protein Bar

Postworkout

• Protein Shake, Strawberries (or any fruit)

Dinner

• Grilled Chicken Breast, Steamed Veggies, Brown Rice
• Steak, Beans
• Grilled Salmon, Steamed Veggies, Brown Rice
• Salmon/Olive Oil Sandwich, Orange

Bedtime Snack

• Casein, Walnuts

Home Workout Days (3 days)

Breakfast

• Whole Grain Cereal w/ fruit
• Oatmeal w/walnuts, almond butter or peanut butter
• Egg white/chicken/spinach omelette

Lunch

• Turkey/Lettuce/Tomato/Low-Fat Cheese on Whole Wheat, Orange
• Sweet Potato, turkey

Snack

• Fruit, nuts
• Whole Grain Crackers or Cookies, dried fruit (no added sugar)

 Preworkout

• Whole Grain Cereal w/ peanut butter and nuts, milk on the side
• Dried fruit (no added sugar) ,nuts

Dinner

• Grilled Chicken Breast, Steamed Veggies, Brown Rice
• Steak, Beans
• Grilled Salmon, Steamed Veggies, Brown Rice
• Salmon/Olive Oil Sandwich, Orange

Bedtime Snack

• Cottage Cheese w/ walnuts, low-fat granola

Rest Day 

Freestyle It

*Doesn't mean go gorge on cake, cookies, soda and chips.

If you cheat, you're only cheating yourself.

For portion size, just refer to the size of your fist for each item. If you feel full after each "meal" then you've eaten too much.

Big Triceps Big Arms

After you're done with your biceps, time to build the real bulk of your arm. People only flex their biceps these days. The tricep accounts for 60% of your arm's size and it takes most of the load as well, don't take my word for it, check out Mr. Olympia's arms.

Equipment:
Chair
Fitness Ball
Adjustable Dumbbells

Day 1
Push-Up 3X10
Kickback 3X10
Dumbbell Extension 3X10

Day 2
Lockout Push-Up 3X10
Dip 3X10
Overhead Extension 3X10
Day 3
Kickback 3X10
Overhead Extension 3X10
Dumbbell Extension 3X10

How to:

Push-Up
Setup: Get into the push-up position with your feet shoulder width apart and place hands on ball.
Execution: Perform the push-up.

Kickback
Setup: Face a chair with dumbbell in one hand and bend elbow to 90 degrees, place other hand on chair.
Execution: Extend the dumbbell.

Dumbbell Extension
Setup: Lie on fitness ball with both dumbbells in hand and place feet shoulder width apart, press weights over chest.
Execution: Bend elbows and bring dumbbells close to ears.

Lockout Push-Up
Setup: Get into push-up position with feet on ball and place hands to form a slight triangle.
Execution: Perform the push-up.

Dip
Setup: Sit on chair, place feet on ball then roll out till supported by hands.
Execution: Bend until elbows form 90 degrees angle.

Overhead Extension
Setup: Sit upright in chair with dumbbell in one hand, extend arm straight up.
Execution:Bend elbow till it forms a 90 degree angle.

Next time someone asks you to flex, show them your new monster triceps.

Get Bigger Guns!

Who doesn’t want bigger biceps? Even though biceps don’t tell how strong someone is, it’s the first thing anyone looks at so build them up and become well armed.

Equipment:
Chair
Towel/Shirt
Fitness Ball
Adjustable Dumbbells

For each workout, choose weight that allows you to complete entire set, don’t worry, if you have to start light, start light, we’re building to get bigger.

Day 1
Cross Hammer Curls 3X10
Incline Curls 3X10
Seated Curls 3X10

Day 2
Reverse Grip Curl 3X10
Towel Grip Curl 3X10
One Arm Preacher 3X10

Day 3
Cross Hammer Curl 3X10
Towel Grip Curl 3X10
Incline Curl 3X10

How to:

Cross Hammer Curl
Setup: Stand straight with dumbbells in each hand at side.
Execution: Curl one dumbbell at a time to opposite pec.

Incline Curl
Setup: Lie on back on fitness ball with dumbbells at your sides.
Execution: Curl both dumbbells up to shoulders.

 Seated Curl
Setup: Sit up on chair, leaning slightly forward with dumbbell in each hand.
Execution: Curl one dumbbell at a time to shoulder.

Reverse Grip Curl
Setup: Stand straight and hold dumbbells in front of you, palms facing thighs.
Execution: Curl both dumbbells towards chest.

Towel Grip Curl
Setup: Fold towel around one dumbbell, grab towel and stand straight.
Execution: Curl your hands towards shoulders.

One Arm Preacher
Setup: Kneel and lie stomach down on ball, grab dumbbell and rest tricep on ball.
Execution: Curl the dumbbell towards shoulder.

What’s Whole?

How do you know something is whole wheat? How do you know the label isn’t lying to you?

Well let me explain what is “whole wheat” and by the time you finish reading this article, you should have a sense how to choose your whole wheat products.

Whole wheat simply means the entire grain. Lately, the government has begun to place these “whole grain” labels on cereals such as Froot Loops, Cocoa Puffs and etc. The Whole Grains Council (yeah they have a council for this stuff) decided that the whole grain label can be stamped on foods that have a minimal of 8 grams per serving and foods that have 16 grams per serving get the 100% whole grain label. Again, those labels are just there to confuse you, it’s all based on the food pyramid serving size baloney. The recommended amount of whole grains per day would be six full servings, now that is way too much if you are trying to get lean, if you are trying to gain mass then you can attempt the six servings. However, the whole grain cereals are better then non-whole grain cereals.

When choosing whole grain products, look for the terms whole grain, whole wheat, stone ground wheat, brown rice and oats, those terms mean you’re getting the real deal. Ingredients such as wheat flour, durum wheat, organic flour, multigrain, or semolina are unclear as to what they actually mean whole grain wise. Avoid ingredients such as wheat germ, bran, or enriched flour, those terms never mean whole grain.