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Meal 1:

* 1 cup of rolled oats (pre-cooked weight before cooking)

* 1/2 cup blueberries

* 12 egg whites/1 yolk or 2 scoops whey with tbsp flax seed oil

Meal 2:

* 20 almonds

* 2 scoops whey

Meal 3:

* Chicken/Tuna Salad with balsamic Vinaigrette/ almonds

* Add one mini can of tuna and 4 oz chicken breast to a large bowl of salad and 20 almond slices with BV dressing

Meal 4:

* 1 1/2 cup low fat cottage cheese

* 1 cup fruit

After Workout But Before Cardio:

* Consume 4 scoops Scivation Xtend-this contains BCAA and Glutamine. ABSOLUELY Vital to keep your body healthy.

Meal 5: Immediately After Cardio Session

* 32 oz Gatorade or 2 scoops Vitargo

* 2 scoops Whey

Meal 6 (Bedtime):

* 2 scoops Casein protein/1 TBSP natural peanut butter

The Dark Knight Workouts

Monday: Chest/ Triceps:

* Chest Set 1: Incline DB Presses: 4 sets x 6, 8, 10, 12

* Chest Set 2: Bench Presses: 3 sets x 10-12

* Chest Set 3: 2 x Incline Flyes SS Pushups

* 1 Drop Set x Cable Crossovers

* Tricep Set 1: Close Grip Smith Machine Presses: 4 sets x 6, 8, 10, 12

* Tricep Set 2: Dips: 3 sets x 10-12

* Tricep Set 3: 2 x Overhead Rope Extensions SS Rope Pushdowns

* 1 Drop Set x Skull Crushers

* 30 minutes Cardio

Tuesday: Biceps:

* Biceps Set 1: Standing BB Curls: 4 sets x 6, 8, 10, 12

* Biceps Set 2: Incline Curls: 3 sets x 10-12

* Biceps Set 3: 2 x Concentration Curls SS Hammer Curls

* 1 x drop set Cable Curls with Straight Bar

Abs- 3 triple drop sets. Do all three exercise without rest. Then repeat after 1 minute rest. Do a total of 3 sets with 10-20 reps per exercise!

* Rope Crunches/Floor Crunches/Leg Raises

* 30 minutes Cardio

Wednesday: Quads/Hamstrings:

No calves Secondary to cardio after each workout

* Quads Set 1: Squats: 4 sets x 6, 8, 10, 12

* Quads Set 2: Lunges: 3 sets x 10-12

* Quads Set 3: 2 x Leg Extensions SS...