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First off, I always workout after I wake up in the mornings (or afternoons if I am working nights), about 30 minutes after I eat. Below is an example (with regards to what I am doing this week). Understand I work rotating 12 hour shifts, and I try to do my workouts so I don't have to get up extremely early most of the time.
Eating: I eat basically a heavy meal in the mornings (600-900 calorie, moderately lean, lots of meats and veggies,with MILK). This keeps my energy up through the day. I will eat a light fruit snack (a bananna, or apple, or orange) mid morning (after I have a cup of coffee), a light sandwich (turkey, cheese, bread) for lunch, a piece of fruit or veggie in the afternoon, and a VERY LIGHT dinner (usually a couple slices of lunch meat (Oscar Meyer), and a small glass of milk), so that I can settle my stomach before going to bed (I don't wake up hungry this way). My total calorie intake is about 1400 a day.
Day 1 (Sunday):Weightlifting; I do my chest (bench), shrugs, shoulder lifts, tricepts and quads/hamstrings. Cardio; Interval training on a treadmill (start with 1 min of 3mph walking, 1 min of 4 mph walking, 2 min of 5mph light jogging, 1 min of 4mph walking, 1 min of 8mph sprinting, 1 min of 4mph walking; I do the interval 1 min of 4/8mph walking 7 times and then I do a 3 minute 3mph cooldown walking, and the whole time the treadmill auto inclines to a 5% grade). Situps; 4 sets of 25 crunches in the morning, 4 sets of 25 crunches in the evening.
Day 2 (Monday): Weightlifting; Bicept curls, forearm curls, wrist curls, back exercises, calf lifts. Cardio; Same as Day 1. Situps; Same as Day 1.
Day 3 (Tuesday): Off.
Day 4 (Wednesday): Same as Day 1.
Day 5 (Thursday): Same as Day 2.
Day 6 (Friday): Off.
Day 7 (Saturday): I just do a cardio and situps like Day 1.
Day 8 (Sunday): Off.
Day 9 (Monday): Same as Day 1.
Day 10 (Tuesday): Same as Day 2.
Day 11 (Wednesday): Off.
Day 12 (Thursday): Same as Day 1.
Day 13 (Friday): Same as Day 2.
Day 14 (Saturday): Off.
Then, the cycle starts all over again. About every 3 months, I will take a week completely off from working out, to give my body a chance to completely rest, and feel refreshed.
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