Monday, April 11, 2011

6am coffee with sf creamer 7:30am 2 slices sf wheat bread 3 EW and 1 tbsp reduced sugar ketchup chest and tri flat bench press 20lb / 25 lb incline fly 15b / 20lb incline press 20lb / 25lb shoulder press 25lb / 30lb tricep dip (superset with bench press) rope press 25lb / 30lb kickback db 10 lb / 15lb 1/2 hr cardio - 20 min HIIT (3 incline 4mph / 6mph) 5 min warmup and 5 min cool down 10:30am 2 fish oil pills 6 oz strawb greek yogurt with scoop protein 1:30p 4 oz sweet pot 4 oz tuna spinach leaves 4:30pm 2 fish oil pills 4 oz salmon with spinach leaves and tbsp lite northern ital dressing 8:30pm 4 oz chicken (tbsp peanut butter) with asparagus and 1/2 c white rice 2.5 liters water

Sunday, April 10, 2011

6:30am coffee with sf cream 7:45am 2 slices sugar free wheat bread 3 egg whites 1TBSP reduced sugar ketchup Legs Squat 50 / 70 leg ext 70/95 leg curl 50 reverse lunge 25lb step up 10lb / 15lb 1/2 hour treadmill (10 incline, 3.2 mph) Noon Pineapple chobani yogurt (6 oz) with scoop protein 2 fish oil pills 3pm 3.7 oz sweet pot 4.3 oz mahi salad greens 6:30pm 4 oz grilled chicken spinach leaves tbsp lite northern italian dressing 2 fish oil pills 9pm 4 oz mahi wheat tortilla tbsp salsa, spinach

April 9, 2011 - Saturday

6:30am cup coffee with tbsp sugar free creamer 8am 2 slices sugar free wheat bread with 3 egg whites and tbsp reduced sugar ketchup shoulders and back reverse grip lat pulldowns 85lb t bar row 25lb/30lb rope pull down 20lb / 25lb shoulder press 25lb / 30lb front raise 20lb bar side laterals 10lb 1/2 hr cardio 12 incline and 3.2mph 12noon (PW) 6 oz strawberry greek yogurt with scoop protein powder 3:30pm 3 oz sweet potato 5 oz tuna tbsp lite mayo with olive oil 8pm low fat hamburger with brie cheese on field greens and tbsp balsamic only 1.5 liters to 2 liters of water *Very aware didn't get all macros in - but was priming entire basement all day and lost track of time and was exhausted at 10pm...couldn't stay up for one more meal! Will do better today!

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