My Daily Meals and Workout Routine

Even though I like this saying, I believe it's really 80/20 and abs can absolutely be enhanced in the gym with weights.  But, you have to melt the snow so your peaks and valleys can show!

I've had many comments wanting to know my daily meals and workout plan, so here you go:

After adjusting meal plans from Tosca Reno's Eat Clean Diet/Cookbook, along with Bill Phillips' Eating for Life recipes, I came up with food that actually works for me.  I eat small meals every 2-3 hours, protein shakes after my workout and during the day, and I drink a lot of water, about a gallon a day.  I eat a lot of protein, (chicken breasts, tuna, turkey, salmon) a vegetable, (spinach, brussel sprouts, broccoli, asparagus) and a complex carb (sweet potato, couscous, quinoa, farro) in each meal.  I also try to squeeze in small amounts of fresh fruit and protein shakes after my workouts and other times during the day.

Example day:

7-8am - Banana, oatmeal with 1 scoop of protein powder, flax, cinnamon, nutmeg, blue agave nectar (1 T) water & coffee

10:30am - Protein shake or bar

12pm - Chicken breast salad with hard boiled egg whites, tomato, mushrooms, spinach, quinoa, (1/2 olive oil ½ red wine vinegar dressing) & water

2:30 - Protein shake or bar

5pm - Tuna, salmon, or turkey, hb egg white, brussel sprouts, sweet potato, water

7:30 – Greek yogurt w/berries or a protein shake

Workouts

Day 1 – Legs & abs

Day 2 – Arms & obliques, cardio

Day 3 – Butt, chest, back, cardio

Day 4  - Rest or just cardio

Repeat

Shoulders - Shoulder press; Front raises; Lateral raises; Reverse flyes

Biceps - Dumbbell curls; Hammer curls

Triceps - Triceps kickbacks; Bench dips

Chest - Dumbbell incline press; Dumbbell incline flyes; Push-ups

Back - Dumbbell rows; Back extensions; Pull-ups

Abs - Hanging knee raises with ankle weights; Floor crunches; Oblique floor crunches; V-ups

Hamstrings & Glutes  - Dumbbell lunges; Straight-leg deadlifts; Lying leg curls & weighted kickbacks.

Quadriceps - Leg presses; Leg extensions       

Calves - Standing calf raises

Cardio - 30 minute intervals  (treadmill, stairmaster, or recumbent bike)