The Hobbit Diet- Diet Foods

A couple days ago my mommy asked me to write her what she calls the "Hobbit Diet." She calls it this because of the line in the Lord of The Rings, Fellowship of the Ring, in which Pippin says that "we have had one (breakfast), yes. But what about second breakfast, elevenses , luncheon, afternoon tea, dinner, supper. The many meals that Pippin eats are similar to the many meals that my mom is accustomed to seeing me eat during the day. This is the list of foods I made for her of things to eat and to not eat.

Things to Eat

Eggs
Bacon/Sausage (in the morning)

Yogurt
Fruit (in the morning)

Vegetables

Almonds

Flax Seed

Nuts

Lettuce

Chicken

Fish

Beef

Pork

Lagoons

Peanutbutter

Hard Cheeses

Sweet Potatoes


Things not to Eat
Bread (crackers, pita, chips, wheat stuff)
Pasta
Soft Cheese
Potatoes
Sugar
rice

Each day you should eat one slice of whole wheat bread or one serving of brown rice.

Protein Shake: Peanut Butter Blast

Protein Shake
This Blog Post is simply the recipe for a very good Protein Shake. It is called "Peanut Butter Blast."

For this Shake you will need:

A Blender
Ice
Milk
Chocolate Protein Powder
Peanut Butter
Almonds
One Banana

All ingredients will be combined in the blender so order is irrelevant, and, aside from the quantity of protein, quantity is based on past and consistency. I find the following order and quantities to produce the best results.

First. 6 Ice cubes.

Second. Cover Ice with Milk.

Third. TWO generous knives of Peanut Butter

Fourth. One handful of Almonds

Fifth. One Banana

Sixth. One scoop of Chocolate Protein Powder

Blend & Enjoy

Simple Back and Biceps

Simple Back and Biceps

     Sometimes you don't have a chance to get to a gym. Sometimes all you have time for is a quick work out in you own room. This is a sample of a Back and Bicep workout you can do if you don't have the time to get to the gym. All you need for this is a pull up bar, or a beam, or anything you can do a pull up on, and you will need some dumbbells, or any heavy object that you can curl. In fact, you will get every muscle in the back and biceps with just a pull up bar, but having dumbbells and a real pull up bar, like the one below, will really help you get a good workout.

Wide Grip Pull Ups: 4 sets- max reps
(Lats and Traps)

Reverse Grip Narrow Chin Ups: 4 sets- max reps
(Biceps)

Hammer Pull Ups: 4 sets- max reps
(Brachialis)

Concentration Curls/Hammer Curls: 4sets- 5curl/5hammer
(Biceps/Brachialis)

Rear Delt Raises: 3 sets- 10 reps
(Rear Delts- Shoulders)

Side Delt Raises: 3 sets- 10 reps
(Side Delts- Shoulders)

Front Delt Raises: 3 sets- 10 reps
(Front Delts- Shoulders)

My Work Out

My Work Out

This is my work out currently. I never do the same work out for more than a couple months because my muscles get used to certain movements and then I don't get as good of results but I am posting this so you can use it if you are looking for a workout. If you don't know what something is look it up online. Each day I go to the gym I do one of these sections. The rep numbers and weight levels are formatted for a bulking up goal. Add approximately 4 reps and decrease weight accordingly if your goal is to build more lean muscle and increase your definition.

Back and Biceps:

Pull Ups- lower/middle back (lower traps & upper lats)

4 sets- all to failure

Inclined Bent over Row- upper back (upper and middle traps)

            Set 1- 10 reps- low weight

            Set 2- 6 reps- high weight

            Set 3- 6 reps – high weight

            Set 4- max reps- max weight

Seated bent over row- middle back (upper lats, full traps)

            Set 1- 10 reps- low weight

            Set 2- 6 reps- high weight

            Set 3- 6 reps – high weight

            Set 4- max reps- max weight

Shoulder shrugs- Inner shoulders (upper traps)

            Set 1- 10 reps- medium weight

            Set 2- 8 reps- high weight

            Set 3- 6 reps- high weight

Preacher Curls- Bicep (Brachii)

            Set 1- 5 reps- high weight

            Set 2- 4 reps- high weight

            Set 3- 3 reps high weight

            Set 4- 3 rep high weight

Hammer Curls- Outer Bicep (Brachialis)

            Set 1- 10 reps- medium weight

            Set 2- 8 reps- medium weight

            Set 3- 8 reps medium weight

            Set 4- 6 reps medium weight

Concentration Curls- Bicep (Brchii and Brachailis)- rotate muscle every 5 reps

            Set 1- 10 reps- max weight

            Set 2- 10 reps- max weight

            Set 3- 10 rep- max weight

Chest and Triceps:

Flat Bench Press- Chest (pectorals)

            Set 1- 10 reps- low weight

            Set 2- 5 reps- high weight

            Set 3- 5 reps- high weight

            Set 4- max reps- max weight

Incline Press- Upper Chest (upper pectorals)

            Set 1- 6 reps- high weight

            Set 2- 4 reps- high weight

            Set 3- 4 reps- high weight

            Set 4- max reps- max weight

Decline Press- Lower Chest (lower pectorals)

            Set 1- 6 reps- high weight

            Set 2- 4 reps- high weight

            Set 3- 4 reps- high weight

            Set 4- max reps- max weight

Cable Press- Inner Chest

            Set 1- 8 reps- medium weight

            Set 2- 6 reps- medium weight

            Set 3- 6 reps- medium weight

            Set 4- 6 reps- medium weight

Incline Cable Press- Upper Inner Chest

            Set 1- 8 reps- medium weight

            Set 2- 6 reps- medium weight

            Set 3- 6 reps- medium weight

            Set 4- 6 reps- medium weight

Decline Cable Press- Lower Inner Chest

            Set 1- 8 reps- medium weight

            Set 2- 6 reps- medium weight

            Set 3- 6 reps- medium weight

            Set 4- 6 reps- medium weight

Hammer Triceps Push Downs- back triceps (medial head)

            Set 1- 8 reps- medium weight

            Set 2- 6 reps- medium weight

            Set 3- max reps- max weight

Triceps Push Downs- interior triceps (long head)

            Set 1- 8 reps- medium weight

            Set 2- 6 reps- medium weight

            Set 3- max reps- max weight

Reverse Grip Triceps Push Downs- Exterior Triceps (lateral head)

            Set 1- 8 reps- medium weight

            Set 2- 6 reps- medium weight

            Set 3- max reps- max weight

Legs:

Squats- Thighs (quads & gluteus)

            Set 1- 10 reps- low weight

            Set 2- 8 reps- high weight

            Set 3- 6 reps- high weight

            Set 4- 4 reps- max weight

Calf Raises- Calves (gastrocnemius & soleus)

            Set 1- 10 reps- medium weight

            Set 2- 8 reps- medium weight

            Set 3- 8 reps- medium weight

            Set 4- 8 reps- medium weight

Hip Abductions- hips (gluteus medius)

            Set 1- 10 reps- medium weight

            Set 2- 10 reps- medium weight

            Set 3- 10 reps- medium weight

Hip Adductors- inner thighs (hip adductors)

            Set 1- 10 reps- medium weight

            Set 2- 10 reps- medium weight

            Set 3- 10 reps- medium weight

Quad extensions- thighs (quads)

            Set 1- 10 reps- medium weight

            Set 2- 8 reps- medium weight

            Set 3- 8 reps medium weight

 Ham String Curls- Back of Thighs (ham strings)

            Set 1- 10 reps- medium weight

            Set 2- 8 reps- medium weight

            Set 3- 8 reps medium weight