S: The Jose Macaraino Experience
1: Day 1 | Calories in smoothie 130 burrito with beef and cheese-790 piece of bread-100 oatmeal-150 baked potato-161 banana-120 toasted bagel-354 egg-90 cream pie-238 chicken tenders breaded-621 Total calories=2754
2: Day 2 Large Apple-110 Pasta salad with chicken-391 Orange Juice-122 Lasagna with beef-336 White rice-204 Turkey burger with cheese-475 Mango-135 Grapefruit-106 Grilled Chicken Breast-120 Chicken Pot Pie-240 Strawberry Pop-Tart-198 Spaghetti-221 Total Calories-2799
3: Day 3 English Muffin-135 Jambalaya-397.5 Baked French Fries-171 Sweet Potato-103 Salmon-185 Grilled fish-123 Hard Boiled Egg-78 Baked Beans-238 Collard Greens with Bacon-128 Quiche with Meat-568 Hamburger-279 Dirty Rice-281.3 Total Calories-2586
4: EXCERSISE DO NOT OVER TRAIN! Keep workout under an hour but make it short but intense. Work out 3 days a week, but different body parts for each of the days. Do 12 reps or under.
5: Monday Work out your chest and back. Chest: Flat bench press with bar or with dumbbells Back: Dead-lifts and pull-ups
6: Wednesday Work out your shoulders. Shoulders: Hack squats and lunges with bar and dumbbells.
7: Friday Work out your biceps and abs. Biceps: Standing cable curls and standing straight bar curls Abs: Leg raises and cable crunches