Follow This Meal Plan For getting Shredded-Get Lean Muscles

Meal Plan 

Breakfast: 

Option 1. 

½ Cup Oatmeal 

Banana/orange/Apple/ Fruit of choice 

One slice toast with one tablespoon peanut butter 

Option 2. 

Cup of unsweetened Tea 

Cup of mixed fruit/ natural pineapple slices 

One slices toast with one egg/ Can of sardines/ Half can of tuna 

Option 3. 

Cup of unsweetened Tea 

Cup of oatmeal with mixed nuts/strawberries/blueberries 

And one boiled egg 

Cup of low fat greek yogurt 

Lunch: 

Chicken/Beef/Non-cured meat of choice-3 oz.(size of a bar of soap) 

With five spoonfuls of rice/pasta/carbs of choice 

Bowl of mixed greens salad/steam vegetables 

Greens could include watercress, spinach, arugula, lettuce etc. 

Steam vegetables of broccoli, carrots, cabbage etc. 

Dinner: 

Important no processed carbs/no more than three (3) spoonfuls 

Preferably fish. Salmon or can of tuna/ other fish/one oz. Of turkey 

With one baseball size sweet potato/Irish potato 

With steam veggies preferably different type to what you  had for lunch. Like corn, mixed vegetables, peas, string beans etc. 

For snacks eat mixed nuts/ almonds or raw cashews or fruits of choice or Unsweetened fruit smoothie or fresh squeezed vegetable juice 

P.S. As with any diet or exercise program, please consult Doctor before making drastic changes.

Follow This Killa Workout Routine If You Are Serious About Building Muscles

Workout Routine 

Philosophy: Build from the ground up with strength and endurance. 

All workout days begin with five (5) minutes of stretches and 15-20 minutes of cardio exercise for warm up. Cardio exercises can be Treadmill or elliptical or light jogging to the gym. The first exercise of 15 reps go really light on the weights to warm up muscles. The second exercise go medium heavy. And the final exercises push as hard as you can or  with weights you are comfortable with.

Monday-Leg Day 

Four sets of 15,12,10 & 8 reps each workout: 

• Four sets of Standing Machine/Barbell Calf Raises 
• Four sets of Lying/Seated Leg Curls 
• Four sets of Leg Extensions 
• Four sets of Incline Leg Press 
• Four sets of Squats 

Tuesday-Back & Biceps 

Four sets of 15,12,10 & 8 reps each workout: 

• Start with Four sets of Pull Ups -Warm up. Do three sets of 10,8 & 6 here.
• Four sets of Deadlifts 
• Four sets of Seated Rows 
• Four sets of Lateral Pull Downs 
• Four sets of Upright Rows

• Four sets of seated Dumbbell Curls 
• Four sets of Concentration Curls 
• Four sets of Hammer Curls 
• Four sets of  Preacher Curls/ Machine Curls 

   

Wednesday-Chest & Triceps 

Four sets of 15,12,10 & 8 reps each workout: 

• Four sets of Bench Press 
• Four sets of Incline Dumbbell Press/Barbell Press *
• Four sets of Decline Dumbbell Press/Barbell Press *
• Four sets of Cable Crossover Fly's 
• Four sets of Push Ups 

• Four sets of Push-Downs 
• Four sets of Lying Triceps Extensions 
• Four sets of Seated Triceps Extensions 
• Four sets of Close Grip Bench Presses 

 Thursday-Shoulders & Forearms 

Four sets of 15,12,10 & 8 reps each workout: 

• Four sets of Alternate Front Arm Raises 
• Four sets of  Seated  Dumbbell Presses/Barbell Presses *
• Four sets of Lateral  Dumbbell Raises 
• Four sets of Bent Over Lateral Raises

• Fours sets of Reverse Barbell Curls
• Four sets of  Low Pulley Reverse Curls
• Four sets of Barbell Wrist Curls
• Four sets of Reverse Push-Downs  

  

  

Friday-Cardio & Abs 

  

• 45 Minutes of Cardio 
• 30  Minutes of Abs. Includes 50 Crunches, 50 Incline Sit Ups & 50 Leg Raises & 20 Weighted Side Bends on each side.  

P.S. As with any Diet or Exercise Program, please consult your Doctor before starting. And remember to start small and gradually increase intensity or amount of weights. It is okay to go light or with weights your comfortable with. As your strength increases, you will go heavier.

* I like using the dumbbells because of the even push. With the barbell, some people tend to push more with the hand that they are stronger with.