my routine is M-W -f Strenght training with the P 90 x Dvds followed by about 30-40 minustes of tw different ab circuits which are mostly pilates and c sit position / plank low plank iso stuff thrown in . Tu/thurs/sat I do the Insanity DVDS Plyo and cardio core stuff that is super high intensity with 3 min on 30 s off intervals all arounf 90 % plus max hear rate then do exercise bike at 60-80 % MHR for 30 min to flush out the lactic acis from the PLyo / jump training stuff .
I too have my meals mapped out to at least 5 a day , breakfast , mid morning snack , lunch afternoon snack , early dinner . Ill pick on handfuls of walnuts almonds or cashews if im really feeling hungry . I try and do about 2500-2700 cals a day but at this point at 175 and dropping body fat % i could eat a bit more but im tryuing to get light and cut up , and get ready fpr a triathlon next month .
on days at he firehouse if im feeling strong late in the week ill throw in an extra chest day of Incline and flat bench , flys incline and flat , and wide , military , reg and diamond push ups one set each max effort to failure . ill do 10-6-8 on the sets of the bench and flys . same goes for arms if at work at the firehouse and did cardio and feel like some super sets for the arms .
I wish i was in San Diego and could surf every day but we all know NY summers sometimes .Ill be ready for cane season and plan on doing INDO hopefully every summer once my daughter is also in summer camp next year