Arnold’s dietary day…
“Arnold” Diet
Breakfast
- 3 scrambled eggs
- 1 cup cooked oatmeal
- 1 cup orange juice
- 1 cup low-fat milk
Snack
- Handful mixed nuts
- 1 apple or banana
Lunch
- 2 slices whole-wheat bread
- 1 cooked chicken breast, no skin (for sandwich)
- 1 apple
- 1 cup low-fat milk
Snack
- 3 slices cheese
- 1 banana
- Water
Workout between snack and next meal
Post-Workout Drink
- 25g milk protein
- 25g egg protein
- 8–12 oz low-fat milk blend together and drink after workout
Dinner
- 8 oz lean-cut grilled beef
- 1 large baked potato
- 1 large salad with mixed greens and vegetables
- 1 tbsp salad dressing
- 1 cup mixed cooked vegetables
- Water
Snack
- 1 cup low-fat milk
2,750 Calories
256g Protein
271g Carbs
90g Fat
http://www.muscleandfitness.com/nutrition/gain-mass/old-school-eats-eat-arnold?page=2
sad Pandas sighted …
A few folks asked for a more detailed list of my gym side workouts so here goes…
today:
0. gym: 3×15@70lbs cable lat extensions, 3×10@70lbs standing preacher curls right into 10 pull ups for each set, 3×15 hyper extensions, 3×15 hanging leg lifts, 3×20 ab coasters, 3×15 air squats, and 3×15 thrusters. Limited rest between sets and reps.
1. walk: 1/2 mile
2. bike: 1 mile in 4:90
3. walk 1/2 mile
4. row 4x500m at 2:15 @5drag
5. walk 1/2 mile
Keep in mind my goals are Functional Endurance & Physical Leanness. I also have an issue with my right knee that is still being addressed. Once that is solved the walk’s will give way to Zombie runs, and I will be able to do a bit more Leg Work in the gym.
after 10+ years of not buying a true athletic shoes I finally picked up a pair of 2011 Nike Air Max’s… Wow, was that a good idea…
My plan is to wear these down and then move to something like the Nike Free’s 2.0’s
... tacticalpreacher ... 