Edward Jordan Age: 21 Height: 5ft 6" Weight: 157 pounds Body Fat: 6-7% Waist Size: 30"  Consists of daily fruit intake. I consume about two-three fruits a day (great for vitamins and processing of food). I don't follow fad diets. I'm extremely against them actually. I practice the basic food pyramid that I was taught in elementary school, (diary, fruits, veggies, meats, and breads). I workout pretty intense and I'm active in general, so a healthy supply of carbohydrates is a necessity for me.       I will, on occasion, eat the forbidden foods, but I practice eating to a state of contentment. I don't believe in scraping the pot just because there's a "little bit" of food left. If I can't eat that extra it without feeling stuffed, then I won't eat it. I'm a firm believer in this philosophy. When I feel full, I stop. I eat a small breakfast, (preferably fruit), a decent lunch: sandwich and fruit, and a good size dinner followed by fruit. Some-days I strictly eat salad. Other foods I eat are: steamed veggies, chicken, pasta, and fish. I very rarely drink alcohol, and I do not smoke. For sources of protein I consume predominantly: Yogurt, Chicken, tuna, turkey, skimmed milk and protein shakes. There is nothing fancy about my diet. What works for me is eating smart, using common sense, and not relying on merely a diet to get me in shape. My Training Technique: I got into fitness as a result of a injury to my leg in junior high-school, (13-years-old). Through the rehabilitation routines I learned about body weight and building strength through resistance training. As a bonus, my father bought a weight set to help me out at home, and this is where I began to incorporate weight training. Through high-school weight training classes I learned about circuit training, plyometrics, and calisthetics. To this day I still incorporate all three techniques into my routine. I'm constant changing my routines, (i.e. reps, sets, and exercises), in order to keep my body shocked. I keep my exercises down to one hour, possible an hour and a half. I usually will do three four sets of each exercise, hitting two body parts a day, (i.e. Chest and Biceps) with no more than 45 seconds rest periods between sets followed by one minute rest between changing exercises. This way I maintain intensity and I'm also increasing my heart, a plus for me because I do not enjoy cardio machines. The weight I use fluctuates between light and moderate. I very rarely use very heavy weight. It does more harm than good for the long-term physique and overall performance level I train for. Generally start of with a light warm up (15 reps), and by the final set my muscles are fatigued, so the moderately heavy weights feel like a ton of bricks. A sample of one exercise routine I go through would be: Monday: Chest and Biceps - (each exercise consists of 4 sets with 8x15 reps while increasing the weight. Bench Press: Flies Dumbell Press Push Ups EZ Bar curls Hammer Curls French Curls Pull Ups Plyometrics and exercise bands (10 minutes). Tuesday - Back and Triceps - 4 sets/ 8x15 reps Lat Pull Downs Upright Rows (Free Weights) Straight Arm Pull-Downs Reverse Flies Declined Bench Skull Crushers Close Grip Bench Tricep Extensions Close Grip Push Ups Dips Plyometrics and exercise bands Stretches Wednesday: Legs and Shoulders Deep Squats (meaning past parallel. This incorporates glutes and hamstrings). Leg Press Leg Extensions Leg Curls Hindu Squats Shoulder Press Butterflies Push Ups Dips Plyometrics and exercise bands. Stretch Thursday Plyometrics Sport (Raquetball, Jogging, Batting Cage, Dancing, etc...). Stretches Friday - Sun Resting and daily stretching. My "AT HOME" routine consists of exercise bands, an EZ bar a few barbells and imagination, yet maintaining intensity provides long term results that anyone with self-discipline can achieve. * I change my routines every few weeks to keep my workouts fresh and muscles stimulated * Hope this gives you a valuable insight into my training program Edward