Exercise Plan

Here is my exercise plan:

Day 1:
Chest
- Incline BB press 4x10
- Bench BB Press 2x15 2x20
- Cable Flyes 4x12
- Push Ups 3x20

Triceps
- Close Grip Bench Bress 4x12
- Rope Extensions 4x15
- One Arm Single Over-Extensions 4x15

Day 2:
Quads
- Leg Extensions 2x15 2x20
- Squats 3x20
- Hack Squats 2x12 2x15

Abs
- Ab Stand Crunches 4x20
- V-Ups 4x20
- Ab Machine 4x25

Day 3:
Delts
- Rear DB Flyes 4x15
- DB ALT Front Rais 4x12
- Side Lateral Machine 2x15 2x20
- Arnold Presses 3x15

Traps
- BB Shrugs 4x12
- DB Shrugs 4x25

Day 4:
Back
- Close Grip Pull Downs 2x12 2x20
- BB Bent Over Rows 2x10 2x15
- Single DB Row 2x10 2x15
- Pull- Ups 3x12
- Lower Back Extensions 4x20

Biceps
- Easy Curl Bar 4x15
- Straight Bar Curl 3x10
- DB 1 Arm Preacher Curl 3x15

Abs
- Same as Day 2

Day 5:
Hamstrings
- Lying Curls 1x12 4x15
- Stiff Dead Lifts 1x12 4x15
- Seated Leg Curls 4x15

Calves
- Standing Raises 3x20 1x40
- Seated Raises 4x25

Cardio:
Cardio will be done post weight training and 3 times a week.

StairMaster - 45 mins

Diet

Based off of a 6 week custom program from @TheOnlineCoach (Instagram).
**This meal plan was created for me and me only.  TheOnlineCoach prepared and tweaked this plan so that it may suit my needs, my weight, my goals.  If you are interested in a plan designed for you, you may contact @TheOnlineCoach via Instagram.**

This will be my diet:

Meal 1:
Ground Turkey
- 5 oz
- 353 kcal
- 0g Carbs
- 12g fat
- 36.7g protein

Oatmeal
- 1 cup
- 290 kcal
- 50.7g carbs
- 4.8g fat
- 12.1g protein

Total Meal 1:  643 kcal, 50.7g carbs, 27.7g fat, 48.8g protein

Meal 2:
Chicken Breast
- 6 oz
- 211.2 kcal
- 0g carbs
- 8.3g fat
- 31.9g protein

White Rice
- 1 cup
- 205.4 kcal
- 44.5g carbs
- 0.4g fat
- 4.3g protein

Asparagus
- 1 cup
- 26.8 kcal
- 5.2g carbs
- 0.2g fat
- 2.9g protein

Total Meal 2:  443.4 kcal, 49.7g carbs, 8.9g fat, 39.1g protein

Meal 3:
Salmon
- 6 oz
- 295.1 kcal
- 0g carbs
- 17.4g fat
- 32.1g protein

Broccoli
- 1 cup
- 30.3 kcal
- 5.8g carbs
- 0.3g fat
- 2.5g protein

Total Meal 3:  325.3 kcal, 5.8g carbs, 17.7g fat, 34.6g protein

Meal 4:
Chicken Breast
- 6 oz
- 211.2 kcal
- 0g carbs
- 8.3g fat
- 31.9g protein

Asparagus
- 1 cup
- 26.8 kcal
- 5.2g carbs
- 0.2g fat
- 2.9g protein

White Beans
- 1 cup
- 298.7 kcal
- 55.5g carbs
- 0.8g fat
- 19g protein

Total Meal 4:  536.7 kcal, 60.7g carbs, 9.3g fat, 53.8g protein

Meal 5:
Salmon
- 4 oz
- 196.7 kcal
- 0 carbs
- 11.6g fat
- 21.4g protein

White Rice
- 1 cup
- 205.4 kcal
- 44.5g carbs
- 0.4g fat
- 4.3g protein

Broccoli
- 1 cup
- 30.3 kcal
- 5.8g carbs
- 0.3g fat
- 2.5g protein

Total Meal 5:  432.4 kcal, 50.3g carbs, 12.3g fat, 28.2g protein

Meal 6:
Whey Protein
-50g
- 200 kcal
- 2g carbs
- 2g fat
- 50g protein

Peanut Butter
- 2 tbsp
- 180 kcal
- 8g carbs
- 15g fat
- 7g protein

Total Meal 6:  380 kcal, 10g carbs, 17g fat, 57g protein

*In addition, I will:
- Drink a gallon of water a day
- Drink multivitamins
- Drink Fish oil

About

All my life I've been thin.  No matter how much I ate I was always thin.

I entered high school at about 115lbs, and graduated at 130.

In 2011, for a period of 3 months (before my trip to hawaii during the summer) I went from 130-158.

I ate anything and everything in sight and put on more fat than I would have preferred.

After that, there were some things that happened in my life that kept me from working out.  From the end of July to December I ate once a day and didn't go to the gym. I was depressed, in a way.

2012 came and went and I did nothing to change my habits...

To make a short story long, today is the start of the first week of 2013.

With a meal plan in place (see diet section) and a exercise plan (see exercise section) as well, 2013 will be the year of ME.

This blog is being created to motivate myself and others.  Also, it will help track my progress