The Nutrition Program Calories Protein (g) 85 92 20 2 Carbs (g) Fat (g) Sodium (mg) 1 22 0 0

Meal 1 (Pre-Breakfast) 1 scoop Whey Protein 2 cups sliced watermelon

(Breakfast) 3 egg whites 1/4 med. onion 1 cup chopped broccoli 1 slice reduced-fat American cheese 1cups cooked oatmeal

Calories 51 13 31 70 194

Protein (g) 12 0 3 5 6

Carbs (g) 0 3 6 1 25

Fat (g) Sodium (mg) 0 165 0 1 0 30 5 2 310 4

Meal 2 (Late-Morning Snack) Calories 1 cup Reduced fat Greek yogurt 1Tbsp Peanut butter (Mix peanut butter in yogurt) 150 94

Protein (g) 19 4

Carbs (g) 9 3

Fat (g) Sodium (mg) 5 8 65 75

Meal 3 (Lunch) 1 (5 oz.) can chunk light tuna in water 2 slices whole wheat bread 1 Tbsp fat free mayonnaise 1 large orange

Calories 125 140 11 86

Protein (g) 28 3 0 2

Carbs (g) 0 13 2 22

Fat (g) Sodium (mg) 1 1 0 0 450 132 120 0

Meal 4 (Afternoon Snack) 2 scoops Whey Protein 1Tbsp Peanut butter

Calories 170 94

Protein (g) 40 4

Carbs (g) 2 3

Fat (g) Sodium (mg) 0 8 200 75

(Preworkout) 1 scoop Whey Protein 1 large apple

Calories 85 110

Protein (g) 20 0

Carbs (g) 1 30

Fat (g) Sodium (mg) 0 0 100 0

(Postworkout) 2 scoops Whey Protein 30 Gummi Bears

Calories 170 204

Protein (g) 40 4

Carbs (g) 2 46

Fat (g) Sodium (mg) 0 0 200 0

Meal 5 Dinner 8oz Top Sirloin steak 1 cup chopped broccoli 2 cups mixed green salad 2 Tbsp salad dressing (olive oil n vinegar)

Calories 288 31 44 144

Protein (g) 48 3 3 0

Carbs (g) 0 6 8 0

Fat (g) Sodium (mg) 8 0 0 16

118 30 0 0

The Program Day 1 Exercise SetsReps Muscle Group 8 Chest 120 TIPS 10 Chest 120 TIPS 12 Chest 60 TIPS 15 Chest 60 TIPS 15 Chest 60 TIPS 8 Arms 120 TIPS 10 Arms 60 TIPS 12 Arms 60 TIPS

Barbell Incline Bench Press On Bench 3 REST 1 Dumbbell Bench Press On Bench Both Arms 3 REST 1 Laying On Incline Bench Dumbbell Flys Both Arms 3 REST 1 Standing Mid Cable Flys Both Arms 2 REST 1 Barbell Incline Bench Press On Bench 2 REST 1 Standing Bicep Curl Barbell Both Arms 3 REST 1 Incline Dumbbell Biceps Curl One arm 3 REST 1 Cable Concentration Bicep Curl 3 REST 1

Standing Bicep Curl Barbell Both Arms REST Hanging Leg Raise REST Laying on Ground Abdominal Crunches Hands by Head REST Hanging Leg Raise Day 2 Exercise Barbell Squat REST Machine Leg Press Both Legs REST Barbell Reverse Lunge REST Seated Machine Leg Extension Both Legs REST Prone Machine Leg Curl Both Legs REST Barbell Squat REST Standing Calf Raise REST Seated Calf Raise Day 3 Exercise Standing Barbell Military Press REST Standing Dumbbell Upright Row Both Arms REST Standing Cable Side Raise One Arm REST Standing Dumbbell Rear Delt Raise Both Arms REST Standing Barbell Military Press REST Standing Barbell Shrugs REST Standing Dumbbell Shrugs REST Standing Barbell Shrugs REST Bent Over Cable Crunch

2 1 2 1 1 1 2

15 60 6 60 60 60 60

Arms TIPS Abs TIPS Abs TIPS Abs Muscle Group Legs TIPS Legs TIPS Legs TIPS Legs TIPS Legs TIPS Legs TIPS Legs TIPS Legs Muscle Group Shoulders TIPS Shoulders TIPS Shoulders TIPS Shoulders TIPS Shoulders TIPS Shoulders TIPS Shoulders TIPS Shoulders TIPS Abs

SetsReps 3 1 3 1 3 1 3 1 3 1 2 1 3 1 2 6 120 10 120 10 120 12 120 12 60 15 60 6 120 15

SetsReps 3 1 2 1 3 1 3 1 2 1 3 1 2 1 2 1 2 8 120 10 120 12 120 12 120 15 120 6 120 12 60 15 60 8

REST Leg Lifts on Ground REST Bent Over Cable Crunch Day 4 Exercise Barbell Bent Over Wide Grip Rows Both Arms REST Pull-Up/ Chin REST Seated Cable Row REST Seated On Bench Cable Lat Pulldowns One Arm REST Barbell Bent Over Wide Grip Rows Both Arms REST Barbell Close Grip Bench Press with bands REST Standing Cable Triceps Extension Both Arms REST Standing Both Legs Over Head Tricep Extension Both Arms REST Barbell Close Grip Bench Press with bands

1 3 1 2

120 25 60 15

TIPS Abs TIPS Abs Muscle Group Back TIPS Back TIPS Back TIPS Back TIPS Back TIPS Chest TIPS Arms TIPS Arms TIPS Chest

SetsReps 3 1 3 1 3 1 3 1 2 1 3 1 3 1 3 1 2 8 120 10 120 12 120 15 60 15 60 8 120 10 120 12 60 15