A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section[->0] to learn about protein[->1], carbohydrates[->2] and fats[->3]. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Author Pasta Fitness Level Intermediate Type Muscular Definition Days in Plan 5 Days[->4] Rest Between Sets:
1:00-1:30 minutes Duration 85 Min per session
DAY 1
Day 1 - Cardio[->5] 1. Treadmill[->6]
Duration:|40 Min|Intensity:|65% |

Day 1 - Upper Body[->7] 1. Arnold Press[->8]
Sets:|2|Reps:|12|
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2. Ball Incline Dumbbell Press[->9]
Sets:|2|Reps:|12|
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3. Exercise Ball Dumbbell Chest Pullovers[->10]
Sets:|2|Reps:|12|
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4. Lat Pulldown[->11]
Sets:|2|Reps:|12|
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5. One Arm Row[->12]
Sets:|2|Reps:|12|
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6. Straight Arm Pulldowns[->13]
Sets:|2|Reps:|12|
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7. Dumbbell Curls[->14]
Sets:|2|Reps:|12|
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8. Tricep Kickbacks[->15]
Sets:|2|Reps:|12|
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9. Abdominal Barbell Rollouts[->16]
Sets:|3|Reps:|12|
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DAY 2
Day 2Day 2 - Cardio[->17] 1. Recumbent Bike[->18]
Duration:|40 Min|Intensity:|65% |

Day 2 - Lower Body[->19] 1. DeadLift[->20]
Sets:|3|Reps:|12|
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2. Hack Squat[->21]
Sets:|3|Reps:|12|
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3. Leg Press[->22]
Sets:|3|Reps:|12|
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4. Push Press [->23]
Sets:|3|Reps:|12|
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5. Seated Calf Raises[->24]
Sets:|3|Reps:|12|
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DAY 3
Day 3 - Cardio[->25] 1. Treadmill[->26]
Duration:|90 Min|Intensity:|65% |
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DAY 4

Day 4 - Cardio[->27] 1. Treadmill[->28]
Duration:|40 Min|Intensity:|65% |
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Day 4 - Upper Body[->29] 1. 21's[->30]
Sets:|2|Reps:|20|
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2. Bench Press[->31]
Sets:|2|Reps:|12|
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3. Bent-over Barbell Rows[->32]
Sets:|2|Reps:|12|
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4. Chin-Ups[->33]
Sets:|2|Reps:|12|
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5. Concentration Curls[->34]
Sets:|2|Reps:|12|
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6. Dips[->35]
Sets:|2|Reps:|12|
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7. Dumbbell Fly's[->36]
Sets:|2|Reps:|12|
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8. Dumbbell Press or Shoulder Press[->37]
Sets:|2|Reps:|12|
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9. Abdominal Barbell Rollouts[->38]
Sets:|3|Reps:|12|

DAY 5
Day 5 - Cardio[->39] 1. Rowing Ergometer[->40]
Duration:|40 Min|Intensity:|65%|

Day 5 - Lower Body[->41] 1. Ball Squats[->42]
Sets:|3|Reps:|12|
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2. Dumbbell Calf Raises with Exercise Ball[->43]
Sets:|3|Reps:|12|
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3. Leg Extension[->44]
Sets:|3|Reps:|12|
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4. Split Lunge on the Ball[->45]
Sets:|3|Reps:|12|
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5. Deadlift (Bent Leg)[->46]
Sets:|3|Reps:|12|
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6. Step Ups[->47]
Sets:|3|Reps:|12|
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7. Wide Stance Squats (Duck Squats)[->48]
Sets:|3|Reps:|12|

[->0] - http://www.myfit.ca/nutrition.asp?contains=Meal_Plans_Grocery_Lists_General_Overview
[->1] - http://www.myfit.ca/protein.asp
[->2] - http://www.myfit.ca/carbohydrates.asp
[->3] - http://www.myfit.ca/fats.asp
[->4] - http://www.myfit.ca/fitnessprograms/5dayworkoutplans.asp
[->5] - http://www.myfit.ca/exercisedatabase/cardio.asp?Cardio=Exercises
[->6] - /exercisedatabase/view.asp?exercise=Treadmill&table=cardio&ID=2
[->7] - http://www.myfit.ca/exercisedatabase/search.asp?muscle=Upper
[->8] - /exercisedatabase/viewanexercise.asp?exercise=Arnold+Press&table=exercises&ID=31
[->9] - /exercisedatabase/viewanexercise.asp?exercise=Ball+Incline+Dumbbell+Press&table=exercises&ID=109
[->10] - /exercisedatabase/viewanexercise.asp?exercise=Exercise+Ball+Dumbbell+Chest+Pullovers&table=exercises&ID=158
[->11] - /exercisedatabase/viewanexercise.asp?exercise=Lat+Pulldown&table=exercises&ID=6
[->12] - /exercisedatabase/viewanexercise.asp?exercise=One+Arm+Row&table=exercises&ID=17
[->13] - /exercisedatabase/viewanexercise.asp?exercise=Straight+Arm+Pulldowns&table=exercises&ID=106
[->14] - /exercisedatabase/viewanexercise.asp?exercise=Dumbbell+Curls&table=exercises&ID=24
[->15] - /exercisedatabase/viewanexercise.asp?exercise=Tricep+Kickbacks&table=exercises&ID=26
[->16] - /exercisedatabase/viewanexercise.asp?exercise=Abdominal+Barbell+Rollouts&table=exercises&ID=137
[->17] - http://www.myfit.ca/exercisedatabase/cardio.asp?Cardio=Exercises
[->18] - /exercisedatabase/view.asp?exercise=Recumbent+Bike&table=cardio&ID=1
[->19] - http://www.myfit.ca/exercisedatabase/search.asp?muscle=Lower
[->20] - /exercisedatabase/viewanexercise.asp?exercise=DeadLift&table=exercises&ID=92
[->21] - /exercisedatabase/viewanexercise.asp?exercise=Hack+Squat&table=exercises&ID=105
[->22] - /exercisedatabase/viewanexercise.asp?exercise=Leg+Press&table=exercises&ID=10
[->23] - /exercisedatabase/viewanexercise.asp?exercise=Push+Press+&table=exercises&ID=75
[->24] - /exercisedatabase/viewanexercise.asp?exercise=Seated+Calf+Raises&table=exercises&ID=68
[->25] - http://www.myfit.ca/exercisedatabase/cardio.asp?Cardio=Exercises
[->26] - /exercisedatabase/view.asp?exercise=Treadmill&table=cardio&ID=2
[->27] - http://www.myfit.ca/exercisedatabase/cardio.asp?Cardio=Exercises
[->28] - /exercisedatabase/view.asp?exercise=Treadmill&table=cardio&ID=2
[->29] - http://www.myfit.ca/exercisedatabase/search.asp?muscle=Upper
[->30] - /exercisedatabase/viewanexercise.asp?exercise=21%27s&table=exercises&ID=51
[->31] - /exercisedatabase/viewanexercise.asp?exercise=Bench+Press&table=exercises&ID=1
[->32] - /exercisedatabase/viewanexercise.asp?exercise=Bent%2Dover+Barbell+Rows&table=exercises&ID=47
[->33] - /exercisedatabase/viewanexercise.asp?exercise=Chin%2DUps&table=exercises&ID=44
[->34] - /exercisedatabase/viewanexercise.asp?exercise=Concentration+Curls&table=exercises&ID=22
[->35] - /exercisedatabase/viewanexercise.asp?exercise=Dips&table=exercises&ID=3
[->36] - /exercisedatabase/viewanexercise.asp?exercise=Dumbbell+Fly%27s&table=exercises&ID=4
[->37] - /exercisedatabase/viewanexercise.asp?exercise=Dumbbell+Press+or+Shoulder+Press&table=exercises&ID=148
[->38] - /exercisedatabase/viewanexercise.asp?exercise=Abdominal+Barbell+Rollouts&table=exercises&ID=137
[->39] - http://www.myfit.ca/exercisedatabase/cardio.asp?Cardio=Exercises
[->40] - /exercisedatabase/view.asp?exercise=Rowing+Ergometer&table=cardio&ID=4
[->41] - http://www.myfit.ca/exercisedatabase/search.asp?muscle=Lower
[->42] - /exercisedatabase/viewanexercise.asp?exercise=Ball+Squats&table=exercises&ID=90
[->43] - /exercisedatabase/viewanexercise.asp?exercise=Dumbbell+Calf+Raises+with+Exercise+Ball&table=exercises&ID=154
[->44] - /exercisedatabase/viewanexercise.asp?exercise=Leg+Extension&table=exercises&ID=12
[->45] - /exercisedatabase/viewanexercise.asp?exercise=Split+Lunge+on+the+Ball&table=exercises&ID=125
[->46] - /exercisedatabase/viewanexercise.asp?exercise=Deadlift+%28Bent+Leg%29&table=exercises&ID=104
[->47] - /exercisedatabase/viewanexercise.asp?exercise=Step+Ups&table=exercises&ID=132
[->48] - /exercisedatabase/viewanexercise.asp?exercise=Wide+Stance+Squats+%28Duck+Squats%29&table=exercises&ID=65