Tues. Nov 30

6:30 am coffee sf cream 0/3/0
8am 1/4 cup oats, 4 egg whites, xyilitol and cinnamon 29-30-2.5

Shoulders, Bi, Abs
seated bar press on smith machine (warms)30lb (working) 40lb
seated side lateral 15lb
front raise (warms) 25 lb (working) 30lb
rear bench row (warms) 15lb (working) 20lb
bar curl (warms and working) 40lb
rope curl (warms) 25 lb (working) 30lb
concen curl 15lb
1/2 Hr HIIT on treadmill

11am protein shake 25-5-3.5
4 oz greek yogurt 12-3-0
1/4 c blueb and strawb 0-13-0
Total 37-21-0
2 fish oil pills

1pm 4 oz salmon 24-0-10
3/4 c green beans 1-5-0
Total 25-5-10

4:45pm 4 oz mahi 21-0-1
1 c brown rice 5-40-3.5
3/4 c green beans 1-5-0
Total 27-45-4.5

8pm Guiltless grill chicken sandwich (Chili's) 39-55-8
(didn't eat half the wheat roll with the non fat dressing on it or the parm cheese on the broccoli)