6:30am coffee sf cream
7:30 am 3 egg whites and 1/2 c oats
packet xylitol and sprinkle cinnamon
Plan C week 4 day 4
Back and Hams
pull ups (weight assist) 1o5 lbs
bent over row 35lb / 40lb
rope pulldown 55 lb / 70 lb (used lat pulldown machine with rope)
straight arm pulldown 30lb
stiff leg deads 90lb bar
lying leg curl 55lb / 65lb
45 min cardio - 15 treadmill/15 stepmill / 15 recumbent bike
10:30am 1/2 c oats with xylitol and protein shake
2:30pm 4 oz chicken with salsa
spinach leaves
4 slices avocado
3:30pm coffee with sf cream
7pm 1/2 cup brown rice 4 oz chicken with salsa
green beans
9:30pm 4 oz chicken
salad
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