Be The Best You Can Be!

I was very pleased to see many more people are starting to view my blog and have gained interest in staying fit! It has to be something you want and need in order to push yourself the hardest you've ever pushed. But please remember that working out is not always painful and doesn't need to hurt in order to be working; workouts can be fun! Such as, playing basketball, flag football, swimming, etc. as long as your staying active at least 3 days a week than staying fit will be the easiest thing you will ever endure. The hardest part in my opinion is the diet so I encourage you guys to work your way into it because it can be nasty. However, if you want to feel and look healthy than it is worth the sacrifice. Hope you guys enjoy the workout and diet I am posting for the rest of the week.
Thursday: Lower Day One

• EZ Bar Curls - 2 sets of 12
• Hammer Curls - 2 sets of 15
• Seated Calf Raises - 1 set of 15 (with 5 second pause at the bottom of each rep)
• Stiff-Leg Deadlifts - 2 sets of 15
• Hack Squats - 1 set of 8 and 1 set of 20

Friday : Upper Day Two

• Incline Dumbbell Press - 2 sets of 8-12
• Dumbbell Military Press - 2 sets of 12
• Dips - 2 sets of 12 (add weight if necessary)
• Wide Grip Pulldowns - 2 sets of 10
• Deadlifts - 1 set of 8 and 1 set of 4  

Monday : Lower Day Two

• Alternate Dumbbell Curls - 2 sets of 12
• Plate Twists - 3 sets with as much weight as possible
• Leg Press Calf Raises - 1 set of 15 (with 5 second pause at bottom)
• Lying Leg Curls - 2 sets of 12
• Squats - 1 set of 8 and 1 set of 20

http://www.bodybuilding.com/fun/wotw12.htm
Please Google or Youtube any lifts you dont understand and need an example for.

Thursday

Breakfast

• 3-egg-white omelet with chopped tomatoes, onions, and peppers
• 1 whole wheat English muffin with 1 tablespoon 100 percent fruit spread

Midmorning Snack

• Mixed-vegetable crudites with 1/4 cup hummus spread

Lunch: Tofu, Arugula, and Tomato Wrap

• 1/2 cup sauteed marinated tofu wrapped in a whole wheat flour tortilla with baby arugula, tomato, and 2 teaspoons low-fat mayonnaise
• 1 cup mixed green salad with 2 teaspoons olive oil and vinegar or 1 tablespoon light dressing

Afternoon Snack

• 1 piece whole fruit or 1 cup berries
• A handful of almonds

Dinner: Asian Chicken Salad

• 2 cups mixed greens, red onions, and tomato wedges
• Top with 3 ounces sliced poached chicken breast, 1/2 cup mandarin orange sections, 1 ounce cashews, 1 tablespoon olive oil and vinegar, and 3 flatbread crackers

Friday

Breakfast: Kiwi-Banana Shake

• In a blender, puree 1 chopped banana and 1 kiwifruit with 1/2 cup apple juice and crushed ice until smooth
• Also have 1 whole wheat English muffin with 1 tablespoon 100 percent fruit spread

    Midmorning Snack

• Mixed-vegetable crudites with 1 tablespoon light dressing

    Lunch: Turkey and Swiss on Rye

• 2 ounces sliced turkey breast with 1 slice aged low-fat Swiss cheese, lettuce, and tomato, with mustard and 2 teaspoons light mayonnaise on two slices of seeded whole-grain rye toast, grilled until cheese is melted
• 1 cup tomato soup with 4 saltine crackers

    Afternoon Snack

• 1 ounce string cheese with 2 whole wheat crackers

    Dinner: Grilled Shrimp Over Rice

• 3 ounces grilled shrimp with your choice of spices served over 1/2 cup cooked brown rice
• Steamed seasonal mixed vegetables drizzled with 2 teaspoons olive oil and freshly minced herbs

Saturday

Breakfast

• 1 small (half of a tennis ball) whole-grain fruit muffin (e.g., Au Bon Pain or VitaMuffin)
• Citrus sections and melon balls

Midmorning Snack

• 1 ounce trail mix

Lunch: Salad Nicoise

• 3 ounces grilled tuna steak, 3 steamed red potatoes, 5 olives, and steamed green beans arranged on a bed of mixed greens
• Drizzle with 2 teaspoons olive oil and 1 tablespoon red wine vinegar

Afternoon Snack

• 1 cup low-fat plain yogurt with 1 cup strawberries

Dinner: Spaghetti Marinara

• 1 cup cooked whole-grain pasta tossed with 1/2 cup marinara sauce and topped with 1 tablespoon grated pecorino Romano cheese
• 1 small whole wheat roll
• Small side salad with olive oil and vinegar or light dressing

Sunday

Breakfast

• 1 cup muesli cereal with 1/2 cup nonfat milk
• 1 piece whole fruit or 1 cup seasonal fresh berries

Midmorning Snack

• Cut carrots and bell pepper strips with 1 tablespoon light dressing

Lunch: Chopped Vegetable and Bean Salad

• Chopped romaine lettuce, cucumbers, bell peppers, carrots, olives, and tomatoes tossed with 1/4 cup each cannellini beans, garbanzo beans, and hearts of palm
• Drizzle with 2 teaspoons oil and vinegar

Afternoon Snack

• 1 cup fortified soy milk with 2 fig cookies

Dinner: Veggie Burger

• 1 veggie burger with lettuce, tomato, and red onion on a toasted soft whole wheat roll
• Side salad of mixed greens and vegetables with olive oil and vinegar dressing