If you're not familiar with Chest & Back, it's basically:
standard push up
wide front pull up
military push up
reverse grip chin up
wide fly push up
closed grip overhand pull up
decline push up
diamond push up
dive bomber push up
Then repeat the exercises. You use weights for heavy pants and lawn mowers (which are variations of rows) and the back fly. Aim for 8-10 (for strength and size) or 12-15 (to lean out) reps for weighted exercise, to failure for the others.
Ab Ripper X SUCKED!!!!!!!!!!!!!!!!!!!!! It was hard. I rarely do isolated core work, and it shows. I made it through maybe half the reps. I was able to do most of the Mason Twists, but only because I kept my feet on the floor. Next time I'll try to raise them up. After In & Outs, I was pretty much toast. Forget V-up roll ups or whatever the heck they are called. Not fun. But I hear it does get easier, so I'm hoping!
ARX is 11 exercises, 25 reps each, except for the last move (which is 50 reps):
in & outs
cross leg/wide leg sit ups
hip rock & raise
v-up roll up
oblique v-up (25 per side)
10:30 AM - chicken breast & black beans
2:00 PM - chicken salad w/ green peppers, picante sauce & light sour cream; We're allowed 2 cups of salad vegetables but I probably had close to four - there's nothing in lettuce!!!
5:10 PM - tilapia & mixed vegetables
5:50 PM - yogurt
8:30 PM - omelet & homemade sausage; I was so under my calorie and protein goals that I had to make a monster omelet. Even with that, I barely cracked my minimum - a self imposed 1400 calories. I was nowhere close to the recommended 1800 calories!!
Four cups of coffee and 80 ounces of water.
Calories - 1488
Carbs - 117 (16 fiber)
Protein - 177
Fat - 32
C/P/F Ratio - 31.9/48.2/19.9 [Remember - the Phase I goal is 30/50/20]