Wed. March 9, 2011

6:30am coffee with sugar free creamer (1 Tbsp)

7:30am 1/3 cup dry oats with scoop protein
8am 1 scoop all out

Back/Shoulders
lat pull underhand (warms) 85lb (working) 100lb
t bar row (warms) 25lb (working) 35 lb
rope pulldown 25 lb / 35lb
db press (used machine) 45 lb weights on each side
front raise 15lb / 20lb
seated side lateral 15/20
Hour steady state cardio (20 min step machine, 20 min recumbent bike and 20 min treadmill)

11:30am orange
plain non fat chobani yogurt with scoop protein

3pm 4 oz baked chicken with tbsp low sodium/sugar pasta sauce
cup green beans with sprinle of parm

7pm wheat tortilla with 4 oz chicken and greens

9pm 4 oz turkey
1/2 serving almonds

10pm pb quaker oat bar (90 cals / 2 protein / 18 carb/ 3 fat)

Need to get more water in - only got in about 3 - 20 oz bottles (normally getting in 4 of them)

Tuesday, March 8, 2011

6:30am coffee with sf cream

8:30am 3 egg whites in wheat tortilla wrap with mushrooms and onions TBSP reduced sugar ketchup

11:30am 4 oz chicken romaine lettuce mushrooms and onions, sauteed in evoo

1:30pm sugar free decaf swisse mocha drink
2:30pm wheat tortilla chicken and reduced sodium swiss cheese

6:30pm grilled romaine with 4 oz turkey and tbsp lite northern itlian dressing

Monday, March 7, 2011

10:30am 3 egg whites and 1/3 cup uncooked oats cinnamon and truvia packet

1:30pm 4.5 chicken 1 cup spinach with tbsp lite northern italian dressing

6:30pm 4 oz chicken wheat tortilla with spinach leaves
3 dark chocolate kisses

9:30p chobani pineapple greek yogurt with scoop protein

Sun. March 6, 2011

9am coffee with sf creamer
10:30am 3 egg whites, 1/4 uncooked oats with cinnamon and xylitol

1:30pm chobani no fat plain yogurt with scoop no carb protein

4:30pm 4.5 oz chicken with mushrooms, onion and broccoli

8':30pm 1/2 cup brown rice, 4 oz chicken broccoli

Sat. March 5, 2011

5:30 am coffee with splenda packet
1 tangerine

BAck and Bi workout
1/2 hour recumbent bike

8am packet quick oats with scoop protein

11:30am tuna packet 5 oz
3 oz sweet potato
mixed greens (cup)

3pm 4 oz ground turkey with cup green beans

6:30pm 4 oz chicken with 1/2 cup cooked rice
cup mixed greens

10pm scoop intrapro protein (double chocoloate) "ice cream" with tbsp of PB!!

Friday, March 4

Did not workout - off day

7am 1/3 cup uncooked oats and scoop protein
10am 6 oz plain non fat greek yogurt with scoop protein (no carb protein)

1pm 4 oz chicken with cup green beans and 1/2 cup cooked rice

4pm sample of little protein bar (yes - only thing I ate from the Arnold!!!!)
2 grams protein / 15 carb / 5 fat

6:30pm 4 oz ground turkey with cup green beans
9:30pm 4 oz chicken with cup salad greens

96 oz water

March 3, 2011

6:45am coffee with cream (regular flavord)

8am 1/3 c oats and 1 scoop protein

Upper Body Workout and 1 hr cardio steady state on treadmill

11am plain chobani with scoop protein

1pm sushi (avocado, white rice, tuna, salmon) no sauces

4pm 1/2 c rice 4 oz chicken and mixed salad greens

7pm asparagus and mixed greens with lite northern italian drsg (1TBSP)
6 oz shrimp
9p coffee with sf creamer

March 2, 2011

6:30am coffee with reg creamer

8am 1/3 c oats and scoop protein

Leg workout with focus on glutes (lower body will do upper body Thurs then start with new workout Sat)!!!!
1 hr cardio (steady state)

11:30am chobani greek yogurt pineapple with scoop protein

1:30pm coffee with reg creamer

2:30pm 4 oz ground turkey with 1TBSP sugar free teriyaki sauce
green beans

5:30p wheat tortilla with 4 oz chicken, mixed peppers, TBSP Salsa

8:30p 1/2 cup brown rice with 5 oz tuna
green beans
TBSP lite northern italian dressing