Meal 1 - 4 egg whites scrambled with mushrooms and onions. 1/2 cup of oatmeal seasoned with Splenda or Stevia with a coffee.
Meal 2 - Protein shake with a handful of almonds.
Meal 3 - Grilled organic chicken breast with a green salad.
Meal 4 - Protein shake mixed with filtered water.
Meal 5 - Extra lean turkey breast with green vegetables.
It takes many years of daily dedication to build a body like Carmen has, but you always have to remember that it IS possible as long
as you commit yourself to it. The key is consistency regardless of other outside factors. Keep your eye on the goal and move ahead!
Carmen follows this daily split to help her stay in the best shape of her life, follow along:
Sunday - Take a rest day or perform some outdoor activities, such as hiking, walking, etc.
Monday - Perform squats and leg extensions followed by leg curls, lunges and leg presses. 4 sets of 10-12 reps.
Tuesday - Perform dumbbells curls, cable machines, straight bar or E-Z curl bars. Then, cable triceps extensions, one-arm kick-backs, dips. 3-4 sets of 12-15 reps.
Wednesday - Perform seated or standing dumbbell presses, lateral raises, rear deltoids, shrugs, front lateral raises. 4 sets of 12-15 reps.
Thursday - REST DAY
Friday - Perform pull ups or lat pulldowns, seated cable rows, one arm dumbbell rows and hyper-extensions. 4-5 sets of 12-15 reps.
Saturday - Perform incline dumbbell or barbell presses, flat bench dumbbell or barbell, flyes. 3-4 exercises/4 sets of 8-12 reps.