Well its complete, was following the below plan for 3 weeks. My ex who is a fitness competitor and now a certified PT made it for me...so I didn't pull it outta my ass lol.

This plan was made for me partly to help my skin (form of exema) and to lean out. So I don't suggest it to anyone, but thought I'd share, i had headaches for the first 2 days, then was golden. some people I was crazy to follow this plan...but I can't argue with Results.

Meal 1

1 egg
6 egg whites
1 Cup of green pepper
1 Tbsp of Coconut oil

(I pretty much just make an omlette)

Meal 2

1 cup Celery (yuck) I have cucumber instead
5 oz of Almonds

Meal 3

6 oz of Chicken Breast
3 cup of Romaine Lettuce
1 cup tomato
5oz of Cucumber
1/2 lemon

Meal 4

5 oz Smoked Salmon
3 cup romain lettuce
1 cup tomato
5 oz of cucumber
1/2 lemon

Meal 5

Before bed
1.5 scoops protein (WSO-X)
1 tbsp coconut oil

Meal 6

Post Workout

2 scoops Protein

(I work out in the AM, so within 15 mins of working out)


So that was it, what impressed me was my ability to stick to it and not really cheat. I grew to like tomato and salmon also lol.

I was 220 when I started, weighed myself yesterday, was 205, So 15lbs lost. Which really surprised me as I didn't have that much fat I thought...plus I didn't get to work out as hard as I wanted too and I got hurt during a volleyball tournament.

Lost 2.8" on my waist.
Lost 1.3" on chest
Lost 1" on hip, thigh and .5" on neck.

Anywho, very happy with the results, got that all important "V" in the waist area.

I bought a shirt in South Beach before I started this. It fit nice except for where my love handles where, I was going to leave it. THen I said F-it, I'm taking it and I'm going to fit into this nicely. Well, I'm happy I reached that goal too.

Starting a new meal and workout plan, now I can have light dressing, oatmeal for breakfast with the eggs, fruits, steak and rice. Be more for strength and bring explosivness back to my legs.


This is the workout, anything with letters and numbers is a super set.

Training Program
Sean – October 30th, 2006

Day 1(Monday) - Back, Biceps, Calves, and Core *Rest in between sets is 1 minute*


4 sets of 8-10 Lat. Pull downs (Wide grip)
3 sets of 10-12 Bent-over rows
3 sets of 12-14 back extensions

A1) 3 sets of 12 DB hammer curls (45 degree bench)
A2) 3 sets of 14-16 crunches on a ball

B1) 3 sets of 12 standing BB curls (wide grip)
B2) 3 sets of 14-16 oblique crunches on a ball

C1) 3 sets of 14 cable curls (with rope)
C2) 3 sets of (30 to 60 sec) plank

D1) 3 sets of 14-16 standing calf raises
D2) 3 sets of 14-16 calf raises on leg press

Cardio - 20 minutes HIIT (30 sec sprint, 1 minute slow pace)

Day 2 (Wednesday) Quads, Hamstrings, and Shoulders *Rest in between sets is 1 minute*

A1) 4 sets of 14-16 Squats (heels elevated)
A2) 4 sets of 14-16 leg extensions

B1) 4 sets of 14-16 deadlifts
B2) 4 sets of 14-16 lying leg curl

3 sets of 8-10 military press

C1) 3 sets of 14-16 front raises (* 30 sec. rest then on to exercise C2, & C3)
C2) 3 sets of 14-16 side raises
C3) 3 sets of 14-16 bent-over raises

3 sets of 12 standing rotator-cuff raises

Cardio - 20 minutes HIIT (30 sec sprint, 1 minute slow pace)


Day 3 (Friday) Chest, Triceps, Core, and Calves *Rest in between sets is 1 minute*

4 sets of 8-10 bench press
3 sets of 10-12 DB incline press (30degree bench)
3 sets of 12-14 cable flies

A1) 3 sets of 12 pushdowns (over-hand)
A2) 3 sets of 14-16 crunches on a ball

B1) 3 sets of 12 pushdowns (under-hand)
B2) 3 sets of 14-16 oblique crunches on a ball

C1) 3 sets of 14 overhead rope press
C2) 3 sets of (30 to 60 sec) plank

D1) 3 sets of 14-16 standing calf raises
D2) 3 sets of 14-16 calf raises on leg press

Cardio - 20 minutes HIIT (30 sec sprint, 1 minute slow pace)


Thats it, thanks for reading....