Monday, Jan 10, 2011

Plan C - Week 1

6:30am coffee sf creamer 0-3-0

7:30am 3 egg whites 18-3-0
sprinkle cinnamon
1/4 cup irish oats 5-27-3
truvia packet
TOTAL 23-30-3

Back and Hams
Pull ups (Warms) 105 lb assist (working) 90lb assist
Bent over row 40lb Warms / 45lb working
rope pulldown 25 lb warms / 35 lb working
straight arm pulldown 30lb
stiff leg deads bar 90 lb
lying leg curl 55lb warms / 65 working

1/2 hr cardio

10:30am small banana 1-23-0
protein shake (vanilla) 30-2-1
TOTAL 31-25-1

1pm 4 oz tilapia 28-0-4
brown rice tortilla 2-24-2.5
greens
salsa 0-2-0
TOTAL 30-26-6.5

4pm 8 oz nonfat greek yogurt 23-9-0
1/2 cup pineapple 0-9-0
TOTAL 23-18-0

7:30pm 5 oz chicken (baked) 35-0-4.5
1 cup green beans

8pm decaf coffee sf creamer 0-3-0