New Split / New Diet

Eat more!!!

After meeting with Amber this morning, I need a new diet plan that up's my calories to 1900. I also need to change my splits and lift CRAZY heavy weights. My goal is to gain lean muscle mass w/o any extra fat. I'll watch the scale this next week and see what happens. I should see a small gain in weight from muscle mass, but not much. Most of the girls in my class will weigh between 125 and 135 ... I'm 118lbs right now. In the past I competed at 121lbs.

My goal with the new split is to gain muscle mass. I'm going to focus on one area at a time and keep my reps in the 6-8 rep range; taking 1-2 min breaks between each set. Amber says this is pretty boring, but after awhile I may be able to throw back in supersets and dropsets. Oh yeah, the BEST part is NO CARDIO! Woop! No complaints there :)

Workout Split:
Monday - Chest
Tuesday - Legs (HT Fit)
Wednesday - Shoulders
Thursday - Back (HT Fit)
Friday - Arms
Saturday - Rest
Sunday - Rest

Monday, Wednesday, Friday
Pre Workout - 3/4C Oats; 1 scoop protein; 1 tbsp PB
Post Workout - 1 scoop protein; 1 banana wrap
Snack - protein pancake (1 scoop; 3 whites; 1 whole; 3/4C oats)
Lunch - 5oz chicken w/ salad (1 tbsp oil & 2tbps vinaigrette) & 4 oz sweet potato
Snack - protein wrap (tuna/chicken/turkey) w/veggies
Dinner - Something out of the anabolic cookbook w/veggies
Bedtime - UMP pudding w/ 1 tbsp PB

Tuesday, Thursday
Breakfast - 3/4C Oats; 1 scoop protein; 1/2C berries; 1 tbsp PB
Pre Workout - 3/4C Oats; 1 scoop protein; 1 tbsp PB
Post Workout - 1 scoop protein; 1 banana wrap
Lunch - 5oz chicken wrap w/ veggies
Snack - Protein pancake w/ 1 tbsp PB
Dinner - Something out of the anabolic cookbook w/veggies
Bedtime - Casein pudding w/ 1 tbsp PB

Saturday, Sunday
Breakfast - 3/4C Oats; 1 scoop protein; 1/2C berries; 1 tbsp PB
Snack - 4 white/1 whole egg wrap
Lunch - 5oz chicken salad or wrap
Snack - 3/4C oats; 1 scoop casein
Dinner - Clean Eating
Bedtime - Casein pudding w/ 1 tbsp PB