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My opinion

Diet
This is the diet I followed when I was trying to lose the fat and bulk up on muscle.

My 5 meal a day diet - simplified
Monday � Friday
1. One banana
2. two pieces of toast with peanut butter
3. 2 cups yogurt or cottage cheese
4. pasta and veggies or ground veggies pita with cheese
5. salad with veggies, or small pasta or rice dish, or small potato

Saturday � Sunday
1. oatmeal
2. veggie burger, or sandwich
3. leftover rice/pasta, or salad

Popcorn, rice cakes for snacks

Actual 5 meal a day program from BodyCraft computer program

Monday
3 medium bananas
9 whole eggs

1.6 cups oatmeal

3 eggs, whites only
5 oz strawberries
1.8 cups yogurt

3. 5 slices wheat bread
1.7 cups steamed veggies
4 oz tuna

1 cup low fat cottage cheese
1.8 orange
1.8 cups yogurt

Tuesday
1.6 med banana
3.3 cups yogurt

1.6 cups oatmeal

2 cups pasta
1 tomato

2 medium potatoes
2 cups steamed veggies

4 slices wheat bread
1 cup low fat cottage cheese
2 oranges

Wednesday
1.6 med banana
3.3 cups yogurt

1.6 med banana
1 cup low fat cottage cheese

1.5 cup pasta
1.5 cup steamed veggie
4 oz tuna

1 brown rice
1 cup steamed veggie

4 slices wheat bread
1 cup low fat cottage cheese
2 oranges

Thursday
1.6 med banana
3.3 cups yogurt

1.6 cups oatmeal

3 eggs, whites only
5 oz strawberries
1.8 cups yogurt

3. 5 slices wheat bread
1.7 cups steamed veggies
4 oz tuna

1 cup low fat cottage cheese
1.8 orange
1.8 cups yogurt

Friday
1.6 med banana
3.3 cups yogurt

2 cups oatmeal
6 eggs, white only

3 slices wheat bread
1/2 cup low fat cottage cheese
small salad

� cup brown rice
1.3 cup steamed veggie

3/4 cup low fat cottage cheese
1.4 orange
1.4 cups yogurt

Saturday
4 slices wheat bread
8 eggs, white only
1.3 cups oatmeal

1.7 banana
1 cup low fat cottage cheese

5 slices wheat bread
1 cup celery
2 cup lettuce

1.5 cup pasta
1.5 cup steamed veggie
4 oz tuna

4 slices wheat bread
1 cup low fat cottage cheese
2 oranges

Sunday
1.3 cups oatmeal
� cup peanuts

1 cup low fat cottage cheese
1.5 cups Cream of Wheat

5 slices wheat bread
1 cup celery
2 cup lettuce

1.3 baked potato
1.3 cup steamed veggie

2 oranges

Exercises

Crunches

Lie on your back on the floor and bend your knees so your feet are flat on the floor.
Keep your arms alongside your body and focus your eyes on the ceiling.
Inhale slightly more than usual and hold your breath as you raise your head and shoulders as high as possible off the floor.
As you rise up, round your upper back. Shift your eye focus so that when you�re in the up position, you look toward your feet.
Hold the up position for a second or so.
Exhale and return to the start position.
Relax and pause momentarily before repeating.
To make the exercise more difficult, cross your hands over your chest or behind your head or place some weight on your chest. You may also hold your legs up or place your feet on a bench or against a wall.

Decline Bench Crunch

Sit so that your knees meet the edge of the bench and secure your feet under the pads.
Cross your arms in front of your chest or place your hands on each side of your head with your elbows pointing forward.
Instead of lowering your entire upper body and lifting it back up with most of the movement taking place at the hips, lower your upper body to a 45-degree angle (halfway between straight up and parallel to the floor).
Maintain that angle at your hips and let all the movement take place at the spine.
Start with a straight back and finish with it curved forward. The hip flexors will be in a supporting position but won�t be involved in the exercise movement.
The difference between decline-bench crunches and floor crunches is that constant tension is placed on the abs, adding to the intensity of the exercise.
Be sure to exhale completely at the top of the movement to allow maximum contraction.

Knee Raise Crunch

Sit on the edge of a flat bench with your legs out in front of you and your hands holding onto the sides of the bench behind you.
Lean back at a 45-degree angle at the start of the exercise.
Begin by simultaneously raising your knees toward your upper body and crunching your upper body toward your knees. Your knees should meet your upper body in the middle.
Lower your knees and almost straighten your legs parallel to the floor while leaning your upper body back again to the starting position. Repeat for reps.

Decline Bench Lying Knee raise

Lie faceup on a sit-up board with your head just below where your feet would normally be if you do decline crunches. Grasp the handles with a palms-over grip.
Start with your knees halfway up, cross your ankles and bend your knees at a 90-degree angle.
Raise your knees toward your head until your lower back comes off the board. The higher you raise your knees, the better contraction you�ll get.
Pause briefly at the top of the movement and slowly let your knees down to the 90-degree starting position, then repeat.

Standing Side Dumbell Raise

Start by holding one dumbbell with your arm down at your side. Stand with your feet slightly wider than shoulder-width apart.
Place your free hand behind your head with your elbow out to the side.
Lower your upper body to the side that�s holding the dumbbell. After you achieve a full stretch, pull with your obliques until your torso moves all the way over to the other side in a fully contracted position and repeat. Switch sides and repeat the sequence.

Floor Crunches - (you can also use your ab roller/ frame for this exercise)
Lie flat on your back on the floor, legs bent, feet flat, pushing your lower back into the floor. Clasp your hands behind your neck, keeping your elbows back, in line with your head. Crunch up slightly, raising your head and shoulders, breathing out as you crunch. As you crunch up push your lower back into the floor and squeeze your tummy as tight as possible. Lower your head and shoulders back down to the floor and repeat. You should feel a burning sensation in your upper tummy area and midsection.

Lower Ab Crunches
Lie flat on your back on the floor, legs raised, knees bent and lower legs folded. Push your lower back into the floor. Place your hands by your sides, palms facing the floor. Raise your backside and hips slightly, breathing out at the same time. As you crunch up push your lower back into the floor and squeeze the lower section of your tummy (pelvis region) as tight as possible. Lower your hips and backside back down to the floor and repeat. You should feel a burning sensation in your lower tummy area and upper pelvis.

Side Crunches (you can also use your ab roller for this exercise)
Lie flat on your back on the floor, have your knees bent and legs twisted to one side. Your lower body should be twisted to the side but your upper body should remain straight and flat on the floor. Have your hands by the sides of your head and your elbows back. Crunch up slightly pushing your lower back into the floor, raising your head and shoulders, squeezing the side of your waist. Lower your head and shoulders back down to the floor. Repeat the exercise until you have finished your reps. Then change to the other side.

Midsection
Midsection consists of three components � abdominals (abs), obliques (located outside of abs, on the ribs), and Serratus (it's a small muscle located between chest and obliques).

Crunches are for upper and middle abdominals.
Leg Raises are for bottom abdominals .
Side Crunches are for the obliques .
Pull Overs are for the serratus.

When I was working out hard, eating the five meals a day, I pretty much stuck to the crunches and leg raises for ab work

Gym Addiction - abs
Amateur Sprts - crunches
Muscle Blitz - abs
24 Hour Fitness - abs

Upper Body
Chest, Lats, back

Pushup - Works almost every part of the upper body - chest, arms, shoulders, abs and back
Bench Press - Primary muscle: chest, Secondary muscle: triceps
Chest Fly - Primary muscle: chest, Secondary muscle: front shoulder
One-armed Row - Primary muscle: back (lats), Secondary muscle: biceps
Dumbbell Pullover - Primary muscle: back (lats), Secondary muscle: chest
Reverse Fly - Primary muscle: upper back (rhomboids), Secondary muscle: rear shoulder

Bicep curls
- Barbell
- Dumbbell
- Preacher curl

About - Exercise
Pyramid upper body workout
Intense workout - chest
NetFit - chest
24 Hour Fitness - chest
24 Hour Fitness - arms
Chest exercise menu

San Diego State University/ACE Abdominal Study Results

For strengthening the rectus abdominus, the 13 exercise were ranked most to least effective:

Bicycle maneuver

1. Captain's chair
2. Crunches on exercise ball
3. Vertical leg crunch
4. Torso Track
5. Long arm crunch
6. Reverse crunch
7. Crunch with heel push
8. Ab Roller
9. Hover
10. Traditional crunch
11. Exercise tubing pull
12. Ab Rocker

For strengthening the obliques, the 13 exercises were ranked most to least effective:

1. Captain's chair
2. Bicycle maneuver
3. Reverse crunch
4. Hover
5. Vertical leg crunch
6. Crunch on exercise ball
7. Torso Track
8. Crunch with heel push
9. Long arm crunch
10. Ab Roller
11. Traditional crunch
12. Exercise tubing pull
13. Ab Rocker

by Phil Kaplan
PhilKaplan.com

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This page last updated on November 18, 2004

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Monday 3 medium bananas 9 whole eggs 1.6 cups oatmeal 3 eggs, whites only 5 oz strawberries 1.8 cups yogurt 3. 5 slices wheat bread 1.7 cups steamed veggies 4 oz tuna 1 cup low fat cottage cheese 1.8 orange 1.8 cups yogurt	Tuesday 1.6 med banana 3.3 cups yogurt 1.6 cups oatmeal 2 cups pasta 1 tomato 2 medium potatoes 2 cups steamed veggies 4 slices wheat bread 1 cup low fat cottage cheese 2 oranges	Wednesday 1.6 med banana 3.3 cups yogurt 1.6 med banana 1 cup low fat cottage cheese 1.5 cup pasta 1.5 cup steamed veggie 4 oz tuna 1 brown rice 1 cup steamed veggie 4 slices wheat bread 1 cup low fat cottage cheese 2 oranges
Thursday 1.6 med banana 3.3 cups yogurt 1.6 cups oatmeal 3 eggs, whites only 5 oz strawberries 1.8 cups yogurt 3. 5 slices wheat bread 1.7 cups steamed veggies 4 oz tuna 1 cup low fat cottage cheese 1.8 orange 1.8 cups yogurt	Friday 1.6 med banana 3.3 cups yogurt 2 cups oatmeal 6 eggs, white only 3 slices wheat bread 1/2 cup low fat cottage cheese small salad � cup brown rice 1.3 cup steamed veggie 3/4 cup low fat cottage cheese 1.4 orange 1.4 cups yogurt	Saturday 4 slices wheat bread 8 eggs, white only 1.3 cups oatmeal 1.7 banana 1 cup low fat cottage cheese 5 slices wheat bread 1 cup celery 2 cup lettuce 1.5 cup pasta 1.5 cup steamed veggie 4 oz tuna 4 slices wheat bread 1 cup low fat cottage cheese 2 oranges
Sunday 1.3 cups oatmeal � cup peanuts 1 cup low fat cottage cheese 1.5 cups Cream of Wheat 5 slices wheat bread 1 cup celery 2 cup lettuce 1.3 baked potato 1.3 cup steamed veggie 2 oranges