Monday Nov 22, 2010

6:30am coffee with sf creamer
7:30am 4 egg whites 24/4/0
1/2 c oats 5/26/2.5
packet truvia and sprinkle cinnamon
TOTAL 29/30/2.5
TRAIN Back and Hams and half hour low intensity cardio (treadmill/stairmaster/recumbent bike 10 mins each)
Lat pulldown 85 lbs
Deads 80 lbs
DB Bench Row 35 lbs
Seated Row 95 lbs
Leg lying curl 50 lbs
seated single leg curl 20 lbs
11:30am Protein shake 25/5/3.5
greek yogurt with pineapple 13/21/0
TOTAL 38/26/3.5
1:30pm 1 c spinach leaves
5 oz tuna 13/0/.5
10 sprays balsamic vinegar 0/1/.5
4 oz greek yogurt 11/4.5/0
TOTAL 24/5.5/1
3:30pm 1/4 cup almonds 7/5/15
4 oz mahi 21/0/1
wheat tortilla 4/20/3
2 TBSP sour cream 1/1/6
2 TBSP salsa 0/2/0
TOTAL 33/27/ 24
7:30pm 5 oz steamed shrimp 22/0/1.5
1/2 c black beans 8/21/0
1 c broccoli
chewy chocolate granola bar 2/19/2
TOTAL 32/40/ 2.5