[mykalberta]

Here is my routine - not for everyone since i walk past my gym to and from work.

M-F am: [5 * 50 crunch + 30 Pushup (15 narrow/15wide) ] + 24 min Cardo, depending on what machine is open, light jog, bike, elip, stairs + 5 * 20 lunge+squat with 30Lb weight (sometimes I double the reps with no weight - depending on how joints feel). - that takes about an hour. After I have 1 egg + 4 egg whites with salsa and orange juice

M-F pm: 3 days (varies depending on schedule date, eating out, work etc) 16 min stretching + 24min jog + either chest+back / Bicep+tricep / Leg+core exercises. Heavy weight, low reps 5 * 10 - After I have a gatorade with 46g whey protien, 1 banana + 4 ice cube fat free yogurt cubes.

Before bed I have 1/2 pre prepared fat Free Jello pack with approx 46g gram whey protien mixed in.

S/S: really depends on what happened the night before. I always like to get my gym workout in the morning before 10am (so no parking tix downtown on Saturday. Normally consists of 16min stretching + 24min Jog, Abs/pushup routine from above + intense focussed Leg/Core + Chest/Back workout on rotated days. On days where I was out late eating/drinking etc I will also do an early evening punching bag+abs+pushup routine for 30 minutes. By far and away the best workout - I am completely spent after the punching bag.

For supplements I have 2 GNC multivitamin and I rotate Creatine 1 month on, 1 off. 1 because its expensive, and 2 I get mood swings late in a Creatine month.

So far after starting in July the results are as follows (I also have a blog about it, not for public consumption, more to keep me honest with tracking, pictures, etc) If you are serious, I would be taking weekly body shot pictures as well as getting a tape measure and caliper to mark gains.

Weight loss: 24Lbs
Calf measurements + 2 inches
Thigh Measurements + 2 1/2 inches
Chest Measurements + 4 inches
Waist measurements - 4 inces
Bicep measurements + 3 inches * this might be skewed because of how I initially measured, size has been gained but not positive the exact numbers
Forearm measurements + 1 1/2 inches

Measurements are a great way to know firm plateaus. Just because you dont lose weight doesnt mean you arent changing your body. For me, I get past plateaus by changing up pm and weekend routines to more body weight/punching bag and less lifting (in other words more cardio).

My goal is another 50 Lbs by May - going to Brazil baby - w00t w00t.

Not for everyone but so far it has worked great for me. Apart from what is stated, I eat normally - no counting calories but I know not to get 3 Triples from Peters + milkshake.