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Abdominals Glutes Legs Chest Back Triceps & Biceps Other Routines
 Subject: Abdominals: a Core to Die for !!!
Author : Ian S.Parker
The following regime outlines a ‘Super- Set’ Workout, which will strengthen and tone the mid section of the Body.
Re: The “CORE”
Steps: 1/2/3/4 are to be performed in sequence [Super -set]
Step 1
Exercise: PRONE LEG/HIP RAISES.
Execution: Lying on back, lift legs into vertical position and thrust hips upwards whilst contracting lower abdominal muscles. Lower Hips and legs to horizontal position.
Repeat.
Repetitions: 10 to 15
Step 2
Exercise: Abdominal Crunches.
Execution: Lying on back, lift thighs towards chest whilst positioning lower leg in horizontal position. Raise upper torso towards thighs, whilst contracting abdominal muscles. Hold for a count of 4. Return upper torso to horizontal position.
Repeat
Repartitions: 10 to 15
Step 3
Exercise: Prone Hyperextensions.
Execution: Lying on front, lift upper torso into raised position. Hold for 2 seconds. Return to prone position
Repeat
Repetitions: 15 to 20
Step 4
Exercise: External Oblique Torso Twists.
Execution: Standing Position. Legs shoulder width apart. Arms raised to horizontal position in front of chest. Turn torso towards left hand side in a controlled movement, keeping arms rained in front of chest. Turn in opposite direction towards Right hand side. Repeat movement in a rhythmic rotational twisting left to right motion.
Repeat
Repetitions: 15 to 20
Sets: 3 SUPER-SETS to be performed
ENJOY!!!!!!
Yours ‘NATURALLY’
Ian S.Parker
Subject: Abdominals: a Core to Die for !!!
Author : Ian S.Parker
The following regime outlines a ‘Super- Set’ Workout, which will strengthen and tone the mid section of the Body.
Re: The “CORE”
Steps: 1/2/3/4 are to be performed in sequence [Super -set]
Step 1
Exercise: PRONE LEG/HIP RAISES.
Execution: Lying on back, lift legs into vertical position and thrust hips upwards whilst contracting lower abdominal muscles. Lower Hips and legs to horizontal position.
Repeat.
Repetitions: 10 to 15
Step 2
Exercise: Abdominal Crunches.
Execution: Lying on back, lift thighs towards chest whilst positioning lower leg in horizontal position. Raise upper torso towards thighs, whilst contracting abdominal muscles. Hold for a count of 4. Return upper torso to horizontal position.
Repeat
Repartitions: 10 to 15
Step 3
Exercise: Prone Hyperextensions.
Execution: Lying on front, lift upper torso into raised position. Hold for 2 seconds. Return to prone position
Repeat
Repetitions: 15 to 20
Step 4
Exercise: External Oblique Torso Twists.
Execution: Standing Position. Legs shoulder width apart. Arms raised to horizontal position in front of chest. Turn torso towards left hand side in a controlled movement, keeping arms rained in front of chest. Turn in opposite direction towards Right hand side. Repeat movement in a rhythmic rotational twisting left to right motion.
Repeat
Repetitions: 15 to 20
Sets: 3 SUPER-SETS to be performed
ENJOY!!!!!!
Yours ‘NATURALLY’
Ian S.Parker
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 Lying Hamstring curls
I do these to warm up my legs and glutes to prevent any injuries
Lying face down, bringing feet slowly into bottom and squeezing hamstrings before extending leg back to the starting position whilst using controlled motion.
Using a light set to warm up followed by 3 sets of 12 - 15 reps depending on weight used. I finish with another set on a lighter weight for a pump
Dumbell Squats
Feet hip distance apart, squatting down as if sitting on a chair whilst holding dumbells close to each side, careful not to lock knees out at the top of movement. Using a light weight to warm up followed by 3 sets of up to 20 reps, I like to keep reps high so I can feel this working on my glutes
Stiff Legged deadlifts
Holding a barbell in front and keeping knees slightly bent. Drop upper body forward whilst keeping back straight until stretch is felt in hamstrings and glutes. Slowly return to starting position whilst squeezing glutes. 3 sets of 12 - 15 reps depending on weight used. I like to do these really slowly to feel the stretch in my glutes and hamstrings
Wide Legged Smith Machine Squats
Feet facing outward and wider apart than hip distance. Squat down as low as possible. Keeping back straight at all times. On way up push weight through heels whilst squeezing glutes to return to starting position. Using a light set to warm up followed by 3 sets of up to 20 reps. Again I like to keeps reps high so I can feel this working my glutes. I finish with another set on a lighter weight for a pump
Pelvic Thrusts with dumbell
Lying on the floor I position a dumbell onto my hips (on top of a sit-up mat for more comfort) feet tucked into bottom, lift hips off the floor and squeeze pelvis into the air, return to starting position. 3 sets of 30 to 40 reps, I try to do as many reps as I can with this exercise until I really feel my hamstrings and glutes working
I finish my workout with stretches to help reduce any muscle sorenee this makes sense!!!
x
kath
Lying Hamstring curls
I do these to warm up my legs and glutes to prevent any injuries
Lying face down, bringing feet slowly into bottom and squeezing hamstrings before extending leg back to the starting position whilst using controlled motion.
Using a light set to warm up followed by 3 sets of 12 - 15 reps depending on weight used. I finish with another set on a lighter weight for a pump
Dumbell Squats
Feet hip distance apart, squatting down as if sitting on a chair whilst holding dumbells close to each side, careful not to lock knees out at the top of movement. Using a light weight to warm up followed by 3 sets of up to 20 reps, I like to keep reps high so I can feel this working on my glutes
Stiff Legged deadlifts
Holding a barbell in front and keeping knees slightly bent. Drop upper body forward whilst keeping back straight until stretch is felt in hamstrings and glutes. Slowly return to starting position whilst squeezing glutes. 3 sets of 12 - 15 reps depending on weight used. I like to do these really slowly to feel the stretch in my glutes and hamstrings
Wide Legged Smith Machine Squats
Feet facing outward and wider apart than hip distance. Squat down as low as possible. Keeping back straight at all times. On way up push weight through heels whilst squeezing glutes to return to starting position. Using a light set to warm up followed by 3 sets of up to 20 reps. Again I like to keeps reps high so I can feel this working my glutes. I finish with another set on a lighter weight for a pump
Pelvic Thrusts with dumbell
Lying on the floor I position a dumbell onto my hips (on top of a sit-up mat for more comfort) feet tucked into bottom, lift hips off the floor and squeeze pelvis into the air, return to starting position. 3 sets of 30 to 40 reps, I try to do as many reps as I can with this exercise until I really feel my hamstrings and glutes working
I finish my workout with stretches to help reduce any muscle sorenee this makes sense!!!
x
kath
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Hamstrings:
Stiff Legged Deadlifts 4 x 12/8/8/6
Single Leg Thigh Curls 4 x 12/8/8/8
Lying Thigh Curls 4 x 15/12/8/8
Seated Calf Raises 6 x 20/15/10/8/8/8
Quads (On their own, every 8 days):
Hack Slides 6 x 20/15/10/8/8/6
Leg Extensions 4 x 12/12/12 + 1 Triple Drop Set
Wide Stance Leg Press 4 x 12/12/10/8
Then either full squats or sissy squats 4 x 20/15/12/12
Paul George
Hamstrings:
Stiff Legged Deadlifts 4 x 12/8/8/6
Single Leg Thigh Curls 4 x 12/8/8/8
Lying Thigh Curls 4 x 15/12/8/8
Seated Calf Raises 6 x 20/15/10/8/8/8
Quads (On their own, every 8 days):
Hack Slides 6 x 20/15/10/8/8/6
Leg Extensions 4 x 12/12/12 + 1 Triple Drop Set
Wide Stance Leg Press 4 x 12/12/10/8
Then either full squats or sissy squats 4 x 20/15/12/12
Paul George
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.JPG) Twice weekly routine for a bigger Bench Press
Work out 1
Flat Bench Press Warm up to 5 x work sets of 5 reps
Incline dumbell press 2x sets of 5 reps
Weighted dips 2x sets of 5 reps
Pushdowns 2x sets of 5 reps
Work out 2
Flat Bench Board Press warm up to 5 x work sets of 5 reps
Dumbell Pullover 2x sets of 5 reps
Military press 2x sets of 5 reps
Overhead Dumbell Extensions 2x sets of 5 reps
# All working sets should be at maximum effort, run this routine for 10 weeks to increase bench PB
Craig Coombes (Power Lifter)
Twice weekly routine for a bigger Bench Press
Work out 1
Flat Bench Press Warm up to 5 x work sets of 5 reps
Incline dumbell press 2x sets of 5 reps
Weighted dips 2x sets of 5 reps
Pushdowns 2x sets of 5 reps
Work out 2
Flat Bench Board Press warm up to 5 x work sets of 5 reps
Dumbell Pullover 2x sets of 5 reps
Military press 2x sets of 5 reps
Overhead Dumbell Extensions 2x sets of 5 reps
# All working sets should be at maximum effort, run this routine for 10 weeks to increase bench PB
Craig Coombes (Power Lifter)
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 BUILDING THE BACK OF A PROFESSIONAL!
Wide grip lat pull down
The lat pull down is a compound exercise, a highly commendable one because there are several ways you can perform it and all of them mould the lats (working on the muscles that emphasise the breadth of the upper torso) as well as the other muscles in the back. Gripping a long bar with a wide grip and pulling it down, past face, to chest. (This can be alternated for behind the neck pull downs)
When pulling bar down to the chest, the force is directed towards the outer edge of the upper lat muscle (enhancing the V-Taper of the upper torso). When the bar is brought behind the neck the exercise is working the centre of the upper back! The muscles can be further triggered if once the bar has been lowered to chest or traps, to squeeze the muscle further.
Narrow grip lat pull down
Narrow grip is done utilising the double-D handle, dragging it down to the chest. This method of pull down works the lats from top right down to waist.
One-Arm Dumbbell Row
With one knee on bench or free hand on your leg, lift the dumbbell up from the floor and pull elbows backwards as high as possible, until the weight is in line with hips or stomach.
Bent over bar bell rows/T-bar row
This exercise can be said to be the exercise of all exercises for creating bulk, breadth and thickness. The bar is picked up from the floor with knees bent; feet shoulder width apart but hands even wider.
Bent over with torso staying at waist height (through-out exercise) chest pushed out, back arched, looking upwards bring the barbell up to touch your abdomen with your arms tucked close to your body making sure legs stay bent throughout.
Low pulley row, 12 to 15 reps, superset with wide-grip chin-ups
This is one of my personal favourites! As not only do you gain good size from this exercise but it also increases your strength considerably. The trick is to execute this exercise by drawing the handle right into the abdomen without leaning back preventing the lumbar from coming into play.
I like to superset chin-ups with this exercise to get the back super pumped, stressing all muscles in the back as they are already pre-exhausted from the low pulley, this lends to further overall back development.
Dead lifts
This exercise not only develops the lumbar area but touches the whole back including the traps. The bar is lifted the same as done for the bent over rows only this time bending right the way down, as appose to half way and standing all the way up until upright.
Seated row
On a machine fitted with a support for the chest which prevents unnecessary tension on the lumbar, the exercise impacts on the upper zones of the lats. Ensure that arm(s) is fully stretched out as far as possible then pull handle back also as far as possible creating maximum range of motion on the lats. This exercise can be performed either using one arm or two simultaneously.
Darren Vernon
British & World Champion Pro bodybuilder
BUILDING THE BACK OF A PROFESSIONAL!
Wide grip lat pull down
The lat pull down is a compound exercise, a highly commendable one because there are several ways you can perform it and all of them mould the lats (working on the muscles that emphasise the breadth of the upper torso) as well as the other muscles in the back. Gripping a long bar with a wide grip and pulling it down, past face, to chest. (This can be alternated for behind the neck pull downs)
When pulling bar down to the chest, the force is directed towards the outer edge of the upper lat muscle (enhancing the V-Taper of the upper torso). When the bar is brought behind the neck the exercise is working the centre of the upper back! The muscles can be further triggered if once the bar has been lowered to chest or traps, to squeeze the muscle further.
Narrow grip lat pull down
Narrow grip is done utilising the double-D handle, dragging it down to the chest. This method of pull down works the lats from top right down to waist.
One-Arm Dumbbell Row
With one knee on bench or free hand on your leg, lift the dumbbell up from the floor and pull elbows backwards as high as possible, until the weight is in line with hips or stomach.
Bent over bar bell rows/T-bar row
This exercise can be said to be the exercise of all exercises for creating bulk, breadth and thickness. The bar is picked up from the floor with knees bent; feet shoulder width apart but hands even wider.
Bent over with torso staying at waist height (through-out exercise) chest pushed out, back arched, looking upwards bring the barbell up to touch your abdomen with your arms tucked close to your body making sure legs stay bent throughout.
Low pulley row, 12 to 15 reps, superset with wide-grip chin-ups
This is one of my personal favourites! As not only do you gain good size from this exercise but it also increases your strength considerably. The trick is to execute this exercise by drawing the handle right into the abdomen without leaning back preventing the lumbar from coming into play.
I like to superset chin-ups with this exercise to get the back super pumped, stressing all muscles in the back as they are already pre-exhausted from the low pulley, this lends to further overall back development.
Dead lifts
This exercise not only develops the lumbar area but touches the whole back including the traps. The bar is lifted the same as done for the bent over rows only this time bending right the way down, as appose to half way and standing all the way up until upright.
Seated row
On a machine fitted with a support for the chest which prevents unnecessary tension on the lumbar, the exercise impacts on the upper zones of the lats. Ensure that arm(s) is fully stretched out as far as possible then pull handle back also as far as possible creating maximum range of motion on the lats. This exercise can be performed either using one arm or two simultaneously.
Darren Vernon
British & World Champion Pro bodybuilder
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Training routine for BIG GUN`S Triceps and Biceps.JPG)
Triceps press downs: 3 x sets rope attachment, 3 sets with v-bar.
Starting position point (a) been fully stretched triceps, fists together in face with elbows tucked into obliques. Press down rope keeping arms close (about a foot apart) pull the rope apart while extending downwards once you reach the contraction turn hands palm down to fully squeeze the triceps, point (b) slowly return the rope to point (a) repeat 12-15 reps in total 15 reps been the upmost point of failure, any more reps means the weight is too light/ not enough reps means in correct form and too heavy! After 3 sets with the rope switch to v-bar for a further 3 sets, same principles as before just with a bar that takes the turning out and pulling-apart, part out of the equation. The v-bar does it for you!
TIP!
Think of your arms as a spring, eg when stretching a spring it moves slowly till it stops and can stretch no more! Like your muscles should do from point (b) to (a). When a spring releases its energy it moves powerfully like when you drive the weights from point (a) to be (b) the contraction. This must be done slow for the first set or two to ensure correct form also using a lighter weight approx 60-70% of your max weight so as to warm up the muscles and make sure all is good, NO pains or strains!
Over head triceps cable extensions:
position yourself at 45 degrees, have one leg bent slightly at knee in front of the over leg stretched out to the back of you, this gives good stability to lean forward to 45*. With v-bar or e-z bar in hands your head should be between your upper arms triceps fully stretched so hands on bar are behind your neck point (a). Extend the bar over your head till your arms are straight, full contracted point (b) remember to keep your elbows at side of your head no more than a foot apart (unless you got a big head) return to point (a) like a spring! Repeat 12-15 reps max 4 sets.
Triceps seated dips on machine:
This exercise can be done with either seated dipping machine/parallel bars or dipping between two benches.
Tips on this exercise are:
to keep your arms close to the body with elbows facing behind from point (b) to (a) back to (b) (not out to the sides as this will incorporate your shoulders & chest) this exercise starts from point (b) with your arms fully extended at the side or slightly to the back of your torso, either push down or lower yourself to point (a) the stretch position then repeat to the start position keeping elbows pointing backwards arms close to sides! Add as much weight to this exercise as you can but maintain you high rep range to failure 12-15 reps max/3 sets.
Tip on breathing:
inhale on the stretching part of your exercise and exhale on the drive while contracting the muscle.
This is my routine for tri`s covering all three heads of this amazingly shaped muscle, if you can still move your arms after this you aint got what `I’ve put in writing or not using correct form or the right weight!
Biceps A different ball game!
Point (a) and (b) meaning the same but back to front.
Standing barbell curls:
Start with a feel set, use a weight 60-70% of your max weight. Starting from the stretched position (a) with a close grip having your arms in front of you and your elbows pivoted in your waist similar as with tri`s curl the bar up and squeeze when contracting briefly, return slowly to fully stretch the bicep (full range of motion brings full muscle development).
Preacher curls/scott curls:
I prefer cables with an e-z bar attachment for slight change of hand grip. Barbell/e-z bar or single arm dumbbell work similar. Having arms stretched out parallel to each other keeping elbows pivoted on the preacher bench not letting them move position while raising the bar to contraction maintaining resistance before lowering to full stretch (careful not to take a rest at this position by bringing the bar too close to your face when the going gets tough) 12 -15 reps followed by 3 negative reps? For this you need a training partner or someone you can bully into lifting the weight up to point (b) for you, then slowly return the bar over a count of 10 seconds back to fully stretched position (a) repeat a further 2 reps until finished rest briefly then repeat a further two sets
High pulley one arm cable curls:
This needs to be executed on a cable cross over piece of equipment, grabbing a stirrup handle from one high pulley (right side) with the right arm, walk to the left stack and hold on to the frame with the left arm, your right arm needs to be fully stretched with the elbow in line with the right pulley (this elbow position must be maintained throughout the motions point (a) to (b) contract your arm fully to the side of your head keeping the elbow in the same position as you started then return slowly to full stretch, repeat 15 reps to failure. Weight cannot be too heavy on this movement as strict form will be hard to maintain and this is a must in developing the split in the bicep muscle. Do the same on the other arm. Then repeat a further two sets.
Note: do not curl both arms at the same time as this could imbalance size and strength in one arm more than the other. Again the following week rotate which arm you start this exercise with.
Hammer curls across the chest: using dumbbells stand up straight with your arms slightly to front , palms holding dumbbell`s facing your knees, elbows maintaining a stationary position raise the dumbbell in a hammer like motion across your chest alternating arm`s to 12-15 reps each arm. Finish off with further 2-3 sets; area worked brachial is side part to bicep.
Craig Carrera
Training routine for BIG GUN`S Triceps and Biceps
Triceps press downs: 3 x sets rope attachment, 3 sets with v-bar.
Starting position point (a) been fully stretched triceps, fists together in face with elbows tucked into obliques. Press down rope keeping arms close (about a foot apart) pull the rope apart while extending downwards once you reach the contraction turn hands palm down to fully squeeze the triceps, point (b) slowly return the rope to point (a) repeat 12-15 reps in total 15 reps been the upmost point of failure, any more reps means the weight is too light/ not enough reps means in correct form and too heavy! After 3 sets with the rope switch to v-bar for a further 3 sets, same principles as before just with a bar that takes the turning out and pulling-apart, part out of the equation. The v-bar does it for you!
TIP!
Think of your arms as a spring, eg when stretching a spring it moves slowly till it stops and can stretch no more! Like your muscles should do from point (b) to (a). When a spring releases its energy it moves powerfully like when you drive the weights from point (a) to be (b) the contraction. This must be done slow for the first set or two to ensure correct form also using a lighter weight approx 60-70% of your max weight so as to warm up the muscles and make sure all is good, NO pains or strains!
Over head triceps cable extensions:
position yourself at 45 degrees, have one leg bent slightly at knee in front of the over leg stretched out to the back of you, this gives good stability to lean forward to 45*. With v-bar or e-z bar in hands your head should be between your upper arms triceps fully stretched so hands on bar are behind your neck point (a). Extend the bar over your head till your arms are straight, full contracted point (b) remember to keep your elbows at side of your head no more than a foot apart (unless you got a big head) return to point (a) like a spring! Repeat 12-15 reps max 4 sets.
Triceps seated dips on machine:
This exercise can be done with either seated dipping machine/parallel bars or dipping between two benches.
Tips on this exercise are:
to keep your arms close to the body with elbows facing behind from point (b) to (a) back to (b) (not out to the sides as this will incorporate your shoulders & chest) this exercise starts from point (b) with your arms fully extended at the side or slightly to the back of your torso, either push down or lower yourself to point (a) the stretch position then repeat to the start position keeping elbows pointing backwards arms close to sides! Add as much weight to this exercise as you can but maintain you high rep range to failure 12-15 reps max/3 sets.
Tip on breathing:
inhale on the stretching part of your exercise and exhale on the drive while contracting the muscle.
This is my routine for tri`s covering all three heads of this amazingly shaped muscle, if you can still move your arms after this you aint got what `I’ve put in writing or not using correct form or the right weight!
Biceps A different ball game!
Point (a) and (b) meaning the same but back to front.
Standing barbell curls:
Start with a feel set, use a weight 60-70% of your max weight. Starting from the stretched position (a) with a close grip having your arms in front of you and your elbows pivoted in your waist similar as with tri`s curl the bar up and squeeze when contracting briefly, return slowly to fully stretch the bicep (full range of motion brings full muscle development).
Preacher curls/scott curls:
I prefer cables with an e-z bar attachment for slight change of hand grip. Barbell/e-z bar or single arm dumbbell work similar. Having arms stretched out parallel to each other keeping elbows pivoted on the preacher bench not letting them move position while raising the bar to contraction maintaining resistance before lowering to full stretch (careful not to take a rest at this position by bringing the bar too close to your face when the going gets tough) 12 -15 reps followed by 3 negative reps? For this you need a training partner or someone you can bully into lifting the weight up to point (b) for you, then slowly return the bar over a count of 10 seconds back to fully stretched position (a) repeat a further 2 reps until finished rest briefly then repeat a further two sets
High pulley one arm cable curls:
This needs to be executed on a cable cross over piece of equipment, grabbing a stirrup handle from one high pulley (right side) with the right arm, walk to the left stack and hold on to the frame with the left arm, your right arm needs to be fully stretched with the elbow in line with the right pulley (this elbow position must be maintained throughout the motions point (a) to (b) contract your arm fully to the side of your head keeping the elbow in the same position as you started then return slowly to full stretch, repeat 15 reps to failure. Weight cannot be too heavy on this movement as strict form will be hard to maintain and this is a must in developing the split in the bicep muscle. Do the same on the other arm. Then repeat a further two sets.
Note: do not curl both arms at the same time as this could imbalance size and strength in one arm more than the other. Again the following week rotate which arm you start this exercise with.
Hammer curls across the chest: using dumbbells stand up straight with your arms slightly to front , palms holding dumbbell`s facing your knees, elbows maintaining a stationary position raise the dumbbell in a hammer like motion across your chest alternating arm`s to 12-15 reps each arm. Finish off with further 2-3 sets; area worked brachial is side part to bicep.
Craig Carrera
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 My Weekly Training Routine
Every morning I wake up About 6.30 and I go out for a 4 to 5 mile run. I go to the boxing gym three days a week them days are Monday, Wednesday and Friday when I’m in the boxing gym I start by doing a light skip to warm myself up. Then I do 6 rounds of shadow boxing I then get my wraps on and gloves and do 10 to 12 rounds of bag work. After I finish on the bag I usually do 6 rounds of pad work 3 rounds doing technique and then another 3 doing work rate.
On Tuesdays and Thursday I do my own strength sessions this consists of 5 sets of 40 press-ups 5 sets of 40 dips and 5 sets of 15 chin ups and I work my shoulders with my free weights I also do about 400 sit ups. On a Saturday morning I go cosmos gym and work my back and triceps.
My Diet Plan
Every morning when I get back from my run I have a Bowl of porridge or a bowl of bran flakes I also have my protein shake with my breakfast and I have another one about 8 at night. Around about 10.30 everyday I have a yogurt and a piece of fruit. At 12.30 I have a bowl of pasta or rice with tuna or chicken. At 4 I have a sandwich or some beans on toast and then after 7 I only eat meat like chicken, tuna, pork or any kind of fish.
Ryan Walden (Boxer)
My Weekly Training Routine
Every morning I wake up About 6.30 and I go out for a 4 to 5 mile run. I go to the boxing gym three days a week them days are Monday, Wednesday and Friday when I’m in the boxing gym I start by doing a light skip to warm myself up. Then I do 6 rounds of shadow boxing I then get my wraps on and gloves and do 10 to 12 rounds of bag work. After I finish on the bag I usually do 6 rounds of pad work 3 rounds doing technique and then another 3 doing work rate.
On Tuesdays and Thursday I do my own strength sessions this consists of 5 sets of 40 press-ups 5 sets of 40 dips and 5 sets of 15 chin ups and I work my shoulders with my free weights I also do about 400 sit ups. On a Saturday morning I go cosmos gym and work my back and triceps.
My Diet Plan
Every morning when I get back from my run I have a Bowl of porridge or a bowl of bran flakes I also have my protein shake with my breakfast and I have another one about 8 at night. Around about 10.30 everyday I have a yogurt and a piece of fruit. At 12.30 I have a bowl of pasta or rice with tuna or chicken. At 4 I have a sandwich or some beans on toast and then after 7 I only eat meat like chicken, tuna, pork or any kind of fish.
Ryan Walden (Boxer)
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