TailSpin

BREATHE 8 Deep Breathes between workouts

Goblet Squat: 25 Reps

Kettlebell Swing: 25 Reps

Squat Thrusts: 25 Reps

Jumping Jacks: 25 Reps

he Protein

“I started pounding protein every day. For breakfast, I ate a big omelet with spinach and chicken and avocado. And I had three protein shakes a day: two fast-acting shakes (one right after the workout and one as a snack), and then at night, a slower-acting shake, so I’ve got it happening all night long.”

The MH tip: Want to figure out how much protein you need? Step on the scale. According to Mark Tarnopolsky, M.D., Ph.D., who studies exercise and nutrition at McMaster University in Hamilton, Ontario, men who work out 5 or more days a week for an hour or longer need 0.55 grams of daily protein per pound of body weight. And men who work out 3 to 5 days a week for 45 minutes to an hour need 0.45 grams per pound. So a 180-pound guy who works out regularly needs about 80 grams of protein a day.

The Cardio

“You’ve got to work up a good sweat and really get your heart going. I go 12 to 25 minutes, six days a week—maybe it’s on the treadmill, cycling, stairs, or running.”

The MH tip: Concentrate on cardio workouts that minimize microtrauma—the small tears to muscle fibers that are part of the process of building new muscle. Running on hard surfaces like asphalt or concrete can be traumatic to muscles and joints. Jumping rope can cause similar problems. Your best bets for low-impact exercise are swimming, cycling, and using an elliptical machine.

The Abs

“I do abs every day: regular, weighted crunches and sit-ups every other day, then my obliques and my sides on the alternating day. So I’m working my core every day.”

The MH tip: Don’t do crunches on your back. Instead, target your obliques with the medicine-ball slam. Hold a medicine ball overhead, with your knees slightly bent. Reach back, and then slam the ball to the floor in front of you without rounding your lower back. Complete 3 sets of 15 repetitions.

Reverse Crunch: 20 reps

V ups: 20 reps

Barbell front squat to press: 12 reps

Pushups: 12 reps

Incline bench: 12 reps

Diamond Pushups: 12 reps

Dumbbell Lunge: 12 reps

Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.

EXERCISE  Set #1  Set #2  Set #3 Weighted bench dip: 3 sets of 8 reps One-arm kettlebell row: 3 sets of 8 reps Incline hammer curl: 3 sets of 8 reps Overhead cable curl: 3 sets of 8 reps Incline inner-biceps curl: 3 sets of 8 reps EZ-bar curl: 3 sets of 8 reps

EXERCISE  Set #1  Set #2 Squat: 2 sets of 10 reps Squat-to-box jump: 2 sets of 10 reps Deadlift: 2 sets of 10 reps Chin-up: 2 sets of 10 reps Kettlebell swing: 2 sets of 10 reps Kettlebell sumo pull: 2 sets of 10 reps Weighted pull-up: 2 sets of 10 reps

FOOD:

BREAKFAST

1 sachet oatmeal Almond milk 1/2 cup walnuts 1/2 cup raisins 1 low fat yogurt 1/2 banana

LUNCH

CHICKEN CAESER PITA

1 hand full Romaine lettuce 4 medium sized pitas 2 whole wheat pitas 1/2 cucumber 1 cup low-fat plain yogurt 2 tbsp dry mustard 2 crushed garlic cloves 2 tbsp anchovy paste

TUNA BURGER AND SALAD

1 can of light chunk tuna 1 egg white 1/2 cup dry oats Garlic powder 1 tbsp olive oil 2 cups Romaine lettuce 1 cup chopped vegetables

DINNER

CHICKEN AND PEPPERS WITH BROWN RICE

2 x 6oz chicken breast 1 tbsp olive oil 1 clove crushed garlic 1 cup uncooked brown rice 1 large sliced red pepper 1 medium sliced yellow pepper 1 cup low-sodium chicken broth 1 tbsp corn starch 1 tbsp salt and pepper