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)
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