Fitness

Carla McDonough/44 

Weight-145 LBS      Waist-32

Meal #1
4 egg whites - 1 yolk
4oz. chicken, turkey, or tuna
6 strawberries

Supplements: Multi-vitamin, 2000 mg Vit C, 3 Amino Acids

Meal #2
Protein drink: 2 scoops
mixed with 1 whole egg, 12 oz. ice water,
6 frozen strawberries & 1/4 cup Almonds

Meal #3
1 1/2 cups salad containing choice of salad
vegetables w/ 2 tsp. oil +1 tbs. vinegar,
6 - 8 ounces lean protein (lean beef,
chicken breast or turkey or fish)

Supplements: 2000 mg Vit C, 3 Amino Acids

Meal #4
4 ounces lean beef or 6 - 8 oz. chicken breast or turkey or fish
2 egg whites
1 small sweet potato

Supplements: 2000 mg Vit C, 3 Amino Acids

Meal #5
6 - 8 oz. chicken, turkey breast, or fish
1 cup vegetables

Supplements: 2000 mg Vit C, 2 Acidopholis, Calcium & Mag

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!!!

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