Fitness

12-Weeks Out/ Training Program/GARY PASCUAL/47

Weight- 182 LBS   Waist-36

Gary- 12- weeks out/ Stay focused on losing bodyfat consistently/ while gaining lean muscle……Stay on this balanced plan….. No worries…You are right on target!!!!!

Meal #1
6 egg whites + 1 whole egg
1/2 cup oatmeal
1 piece of fruit/Apple or Pear

Supplements: Multi-Vitamin, 2000 mg Vit C, 4 Amino Acids
Meal #2
6-8 ounces lean meat ( chicken / turkey / fish, lean ground beef)
1 small (6 - 8 oz.) sweet potato, 1 apple

Supplements: 2 TBLS Flaxseed Oil

Meal #3
6-8 ounces lean meat
1/2 cup of rice
1 cup vegetables (green beans, broccoli, cauliflower, etc.)

Supplements: 4 Amino Acids, 2000 mg Vit C

Meal #4
6-8 ounces lean meat
1 six oz. baked potato or yam or 1/2 cup rice
1 piece fruit/Grapefriut
1 cup vegetables

Supplements: Multi Vitamin

Meal #5
6 egg whites + 1 whole egg
1 serving oatmeal….1/2 Cup (EVERY 3rd DAY, drop the Oatmeal and take in 1 Cup Vegies.

Supplements: 4 Amino Acids, 2000 mg Vit C

Meal #6

1 6oz Can of Albacore Tuna

Supplements: 1000 mg Vit C, Calcium & Mag,

This is the time for endurance Training with weights alternating from Heavy to medium.

Cardio: 3 days with 1 high intensity….Stair Climbing, Treadmil Incline and Jogging with Short Sprints…2-3 min Jog with 30-45 sec Sprints.

Posing: 1 min/ Hold each Pose…..3-4 evenings per week.  Pose to music to get a fluent transition into each pose.

Water: A Gallon or more daily.

Front Abdominal View/ Notice….Remember, when you fall asleep while tanning

remove your hand from imprinting skin !!!!!/Ha!Ha!!!

This entry was posted on Tuesday, April 15th, 2008 at 2:08 am and is filed under Cardio Training, Fitness, Goal Setting, Training for Events. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.