Sample menu and routine

I'd love to say I actually did this workout this morning but I am a little under the weather so today was a stay in bed kind of day.

It was requested of me to provide a sample of my workouts. As I mentioned to the requester, I am in a building phase right now and I am doing 1 body part per day which is extremely intense and I wouldn't recommend this for a beginner. Also, in a building phase, I am eating a lot, especially protein, aiming for 160 grams per day in order to build. This training program will only last 8 weeks before I change things up again. I am thinking supersets for 4 weeks afterwards.

I will post a beginner workout sometime next week, just in time to get you ready for your resolutions, but in the meantime, here is what my day might look like in terms of workout and diet;


Alarm goes off at 4:30

4:45 dressed and headed to the gym. On my way I drink a glass of NO Explode. With me I bring a 45g protein shot.

5:00am: Biceps today (I rest one minute between each set and 3 minutes between each exercise):

1 warm up set of 15 curls using 12 pounds
3 sets of 15 @ 20 lbs

Assisted chin up:
1 warm up set of 15 with my weight offset by 50 pounds
3 sets of 15 with my weight offset by 20 pounds (Hope to not need an offset in a few more weeks)

wide grip bar curls on the cable machine
1 warm up set of 15 at 25 pounds
2 sets of 12 at 50 pounds

Narrow grip bar curls on the cable machine
same pattern as wide grip above

Preacher curls
no more warm up sets needed at this point
3 sets of 15 on preacher curl bench

standing side bicep curls on double cable machine
(set the weight height just above hip level, keep arms out to side at 90 degrees curl forearms in)
2 sets of 15, 7.5 pounds

At this point, my biceps are FRIED and feel like rubber. After this workout I take the protein shot.

Next up is cardio. I may do 20 minute running intervals. In order to understand what running intervals are, google RPE (Rate of Perceived Exertion) and follow this plan. To let you know what I am at for my intervals, I have also included the treadmill MPH.

Minute 1 (5-RPE) 4 MPH
Minute 2 (5-RPE) 4 MPH
Minute 3 (6-RPE) 5.5 MPH
Minute 4 (7-RPE) 6.5 MPH
Minute 5 (8-RPE) 7.5 MPH
Minute 6 (9-RPE) 8.5 MPH
Minute 7 (6-RPE) 5.5 MPH
Minute 8 (7-RPE) 6.5 MPH
Minute 9 (8-RPE) 7.5 MPH
Minute 10 (9-RPE) 8.5 MPH
Minute 11 (6-RPE) 5.5 MPH
Minute 12 (7-RPE) 6.5 MPH
Minute 13 (8-RPE) 7.5 MPH
Minute 14 (9-RPE) 8.5 MPH
Minute 15 (6-RPE) 5.5 MPH
Minute 16 (7-RPE) 6.5 MPH
Minute 17 (8-RPE) 7.5 MPH
Minute 18 (9-RPE) 8.5 MPH
Minute 19 (10-RPE) 9 MPH
Minute 20 (5-RPE) 4.5 MPH

I will then walk for about 5 minutes for a cool down at 3.5 or so MPH.

When I get home I would eat 6 egg whites in corn tortillas with fresh jalepeno and s peppers, spinach and some cheese made with 2% milk.

About 2 hours later I am eating 4 turkey "muffins", recipe found on my blog with a side arugula salad with olive oil and lemon juice

2 hours after that it is time for an apple, almond butter and greek yogurt

2 hours after that I am drinking an isopure (40g of protein) and having some whole grain crackers

and another 2 hours, I am having a flat out filled with veggies and grilled chicken

2 hours later, a muscle milk light

2 hours later, dinner, fish and some grilled veggies

right before bed would be a casien protein shake blended with fresh fruit.

Hope this helps! I will post some more next week. The nice thing about interval training is that it burns calories AFTER your workout rather than just during because of the level of intensity and how your glycogen stores are used. You can tailor this program using RPEs for beginners THROUGH advanced. This type of workout can be done on a treadmill, outdoors, on an elliptical, bike, swimming, etc. Very versatile workout and is the premise of Body for Life cardio.

Feel free to ask me questions.