well i dont drink alcohol much like maybe once a month.
i eat whole grain, and whole wheat. i try to eat as minimal of HFCS as i can, if not stay away from it. and try to eat natural sugars, ie. apples, oranges, grapefruits. and my regular amount of meaty proteins through the week. and i have a protein shake after each work out. i try to eat 6 small meals a day. but just dont have the money for it, since im away at work all the time, i cant keep going to buy food every day for lunch, and i dont relaly have much at home to take with me. but i try my hardest.
and i cant do much protein shakes, cuz the formula really messes up my stomach, so i have to have the kind of shakes that have sugar in them, to regulate my stomach while its repairing my muscles.
my work out regime basically consist of the following:
ABS - ball crunch 3s/12r 25lb
ABS - side bends 3s/12r 35lb
ABS - seated twists 3s/20r 10lb
ABS - reg crunch 3s/20r
ABS - rotating twists 3s/12r 45lb
ABS - ball hand raises 3s/12r
(lying on the ball raising hands straight above head)
LEGS - leg press 3s/12r 90lb
LEGS - hamstring curl 3s/12r 35lb
LEGS - quads 3s/12r 30lb
LEGS - alternating quads 3s/12r 15lb each leg
LEGS - stationary squat 3s/10r (30lb)
LEGS - duck squat 3s/10r
LEGS - calf press 3s/12r 70lb
LEGS - calf raises 5s/10r each leg
LEGS - lungs 3s/10r
LEGS - adduction 3s/12r 50lb
LEGS - abduction 3s/12r 50lb
CHEST - incline press 3s/12r 30lb
CHEST - incline fly 3s/12r 30lb
CHEST - decline press 3s/12r 30lb
CHEST - chest press 3s/10r 40lb
CHEST - seated dip 3s/12r
ARMS - bicep curl 3s/12r 20lb
ARMS - tricep extension 3s/12r 40lb
ARMS - tricep pushdown 3s/12r 50lb
BACK - upper 3s/12r 55lb
BACK - back extension 3s/12r (25lb)
BACK - seated row 3s/12r 50lb
BACK - lat pull down 3s/12r 50lb
BACK - lat twist 3s/12r 15lb
SHOULDERS - press 3s/12r 20lb
SHOULDERS - raises 3s/12r 20lb
SHOULDERS - rotations 3s/12r 20lb
this is what my personal trainer had me do...
do i need to improve on anything, add anything, take stuff out...?
let me know guys.
and thank you for your responses