16-Week Fitness Program Start/ Gary
Gary Pascual is 47 yrs of age, weight-192 LBS–Bodyfat-14%
Measurements- Chest/43 ins… Waist/37 1/2 ins…thighs/22 ins
Goal—1st Natural Bodybuilding Show –June 2008
Weight Goal-175 Bodyfat Goal-9%
Life-style—Full Time work—Full time father of 3
Hello Gary, OKAY It is time for us to get serious in our diets and training, For the first 4 weeks the diet follows below…Please start a written daily log of everything you eat, How you feel and times you eat…make sure that it is every 3 hours.We want to keep our lean muscle while losing the fat…..So plan well, If you are still hungry add a protien drink with water.
Meal #1 Supplements: 3 aminos, multivitamin, 1000 C
6 egg whites + 2 whole eggs
2 servings oatmeal / cream of rice / or cream of wheat (1 cup Cooked)
1 Apple or other fruit (Pear or Berries)
Meal #2
6-8 ounces lean meat ( chicken / turkey / fish, lean ground beef)
1 medium sweet potato, 1 apple
Meal #3
6-8 ounces lean meat 3 aminos, 2000 C
1 cup of rice 2 TBSP Flax Seed Oil (At Henrey’s)
1 cup vegetables (broccoli, cauliflower, etc.)
Meal #4 Multi vitamins, 1000 mg vitamin C
6-8 ounces lean meat
1 six oz. baked potato or yam or 1/2 cup rice
1 piece fruit
1 cup vegetables
Meal #5 3 Aminos,
6 egg whites + 2 whole eggs
1 serving oatmeal (1/2 Cup Cooked)
Meal #6 Optional
2 scoops protein powder with water 2 Capsules Coral Cacium & Magnesium,
2000 mg Vit C
Cardio- 4 days per week @ 15 minute sessions….70-80% intensity….Everyday use a new cardio machine…..Bike….Treadmill…..Running….Stairstepper
Training- Cardio with weight 2 days..Tues & Thurs on your own….Sundays Day OFF
Sat- Cardio, ABS, Posing, Pictures, Measurements…..
This is our start….Our weights will stay Heavy to Medium at 1- 1 1/2 hour 3x’s per week, adding a day very soon….You are DOING GREAT !!!! Carla
