by Sam Fair

Hey everybody, My name is Sam and this year I turn 60. I recently joined Sixpacknow.com in an effort to get in shape. Based on the SixPackNow Program, this is my routine, I hope it gives you some inspiration to get yourself back in shape.

Breakfast (week days)

Whole grain cereal or oatmeal with soy milk and sliced bananas, grapefruit, a glass of unfiltered apple juice.  Avoid processed sugar as much as possible. (at all meals and in between) When I need sugar or brown sugar for my oatmeal, (or anything else) there is a sweetener called Splenda which tastes just like sugar but without the calories.  It comes in both the white and brown varieties. (the brown has a little bit of real brown sugar)

Lunch:

Sandwich made with whole grain bread (a generous portion):  such as ham 98% fat free (2 tsp) of low fat mayo with 0 grams Trans fat, no limit on mustard, lettuce, tomatoes, black olives, and jalapeños, sugar free soda. , “Subway” has several low fat sandwiches. (6 gm of fat) but eat only half the bread.

Dinner: Broiled skinless chicken/fish (seasoned with any herbs and spices) with brown rice, (occasionally white rice but not too much, and I believe none if you need to loose a lot of weight)) Steamed broccoli/asparagus, etc.  Slice of melon, small glass of apple juice, soy milk or diet soft drink

Sometimes, I have a quart or half quart of myoplex mid-morning and or mid-afternoon, depending on how hungry I feel and/or a handful of raw almonds.  Sometimes, a half quart of myoplex immediately following a hard workout.

Breakfast variations:  instead of fruit, have one slice of toast with a tsp low fat margarine spread with 0 Trans fat and glass of orange juice., or instead of cereal, have three scrambled egg whites cooked with no oil or butter in a noon-stick pan and toast..

Lunch variations:  any low fat luncheon meat sandwich or Arbby’s junior roast beef sandwich with nothing added.

Dinner Variations: eight ounce steak, broiled (lean cuts such as filet mignon, New York strip). a small amount of boiled or broiled potatoes or even better, baked sweet potatoes and a tossed green salad with low fat dressing. Occasionally, a home made pizza, made with soy mozzarella cheese, any veggies you like, and a small sprinkling of ground beef (with no more than 7% fat) If desired..

On weekends I eat almost anything I like but in moderation.

Weekly Workout

Some mornings before breakfast I do about 12 minutes on the exercise bike. (I have a life cycle on level 5) Sometimes hit training but not too much for me because I’m quite thin.

At the gym 4 times a week: 3 sets of 25 to 30 reps on ab machine.

200 to 300 crunches and 3 sets of incline crunches 100 each.  I alternate the ab work with weight lifting during each workout session and alternate upper body and lower body weight training every other day.

Two days a week, bench lifting knees to chest (40 reps, 3 sets) , then on incline bench lying with back slanting upward and holding on the bar with arms backwards over the head, lift knees to chest to failure, and 2 sets of weighted side bends, again alternating the ab exercises with weight training. And 3 sets of Roman crunches 30 reps 3 days per week:  Three times a week, Lower Abdominal Progression 4 sets of 10 reps:  Lying on the back with hips and knees bent and your feet flat on the floor, hands are placed on the abdominal muscles between the pelvis and ribs at both sides of the body. Contract the abdominal muscles by pulling the navel towards the spine. Lift the right leg up bending to 90 degrees and the thigh is pointed towards the ceiling keeping the back straight while lifting the leg and not allowing the chest to depress nor the abdomen to distend. The head is not allowed to drop to supporting surface.  Continue to breath and contract abdominal muscles again. Lift the left foot so that it is NOT touching the surface.  Straighten the left hip and knee completely. (45 degrees) Lower the left leg to the supporting surface and contract the abs again.  Lower the other foot down the surface, so that both feet are on the surface again.  Then repeat the sequence beginning with the other leg.

Typical Weight Training 3 times weekly

• MTS Row 3 sets 10 reps

• MTS Decline Press 2 sets 10 reps

• Fly 2 sets 10 reps

• Wide grip pull down 3 sets 10 reps

• Hip abduction 3 sets 10 reps

• Seated leg press 3 sets 12 reps

• Leg curl 3 sets 10 reps

• Calf machine 3 sets 10 reps

Occasionally I’ll go to the gym on a fifth day for a light workout: 10 or 15 minutes on the tread mill and maybe one rep each of weight training.

Also, about 3 days a week, 20 to 30 minutes on tread mill; fast walk or moderate jog.

On weekends I do a little cardio one day; (stationary bike, jogging, tread mill), or if I splurged on a little ice cream or such, the amount of cardio is increased on that or the next day. Even when I travel I continue my exercise program. When booking hotels I always inquire about their workout facilities. And as an extra way of burning off those unwanted calories, I walk as much as possible instead of taking public transportation. Every six weeks or so, I stop and take about five or six days off from the regimen to give the body a rest, especially the lower back from all the ab work.  I do just some cardio and a little weight training but continue to watch my diet.

Commentary

For me it’s very important to remember that I’m a normal guy who loves food as much as the next fellow, and I’m not going to be absolutely perfect.. But it’s crucial that when I do splurge a bit on that gourmet meal I remain conscious of moderation and stay disciplined enough so that I won’t end up feeling as if I’ve fallen off the wagon, then get discouraged and want to give up. Although I’m sure I could achieve quicker and more defined results by having a stricter dietary regimen, and more work. I devised a plan that I can realistically adhere to, still reach my goal, and not feel as it it’s a tedious and impossible chore. And at the same time I have a continuous feeling of accomplishment and encouraging results.

And finally, I drink lots of water throughout the day, and especially before, during, and after a workout. I drink a glass of water as soon as I get out of bed, and always keep a bottle in my truck.

Good Luck

Sam

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