| Morning | Evening | |
| Monday | Cardio | OFF – class downtown |
| Tuesday | Cardio, abs | Cleans, deadlifts, chins, curls |
| Wednesday | Cardio | OFF – class downtown |
| Thursday | Cardio, abs | Bench, military press, tris, laterals |
| Friday | Cardio | OFF |
| Saturday | Squats, leg curls, calf raises | OFF |
| Sunday | Swimming | OFF |
Squats, cleans, deadlifts, and military presses are all, in general, 4 sets of 6, 4, 4, and 2 repetitions (after several warmup sets).
My diet and supplement schedule, for now, is:
| Breakfast | After cardio in morning | Endurox, granola bar, grape seed extract (GSE), ginkgo biloba (GK) |
| Lunch | 11:15 am | Normal food, 3 tablets of Wellness Formula (WF) |
| Afternoon Snack | 2:30 pm | Zone Bar or peanut M&Ms |
| Dinner | 5:30 pm | Normal food |
| Post-workout | 9:45 pm | Endurox and/or protein shake |
| Before bed | 10:30 pm | GSE, GB, calcium |
I am trying to stay under 2,500 calories for the day. I am also trying to drink 120 oz. of water daily and avoid caffeine and carbonated beverages.