9:30am cup coffee sf cream 0 - 3 - 0
4 egg whites, 1/2 c oats, xylitol packet, sprinkle cinnamon 29-30-2.5
Total 29-33-2.5
10am Train
leg ext (warms) 75lb (working) 90 lbs
front squat (warms) 50lb (working) 60lb
sumo db squat (warms) 50lb (working) 60lb
split squat 30lb bar behind neck
standing calf raises with toes on weight 50lb weight behind neck
1/2 hour card - 15 min stairmaster level 8 fatburner and 15 min recumbent bike level 8
noon Protein shake 25-5-3.5
6 oz greek yogurt with strawberries 18-20-0
Total 43-25-3.5
2pm 4 oz salmon 24-0-10
3/4 green beans 1-5-0
Total 25-5-10
2 Fish oil pills
6:30pm Chicken with pasta, olive oil, garlic and tomato and little mozzarella (Macaroni Grille Restuarant) Total 46-45-20
3 glasses red wine 0/6/0
10pm 4 reduced fat triscuits 1-11-1
slice cheddar cheese 7/0/9
Total 8-11-10
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