Food:
Breakfast: Smoothie w/1 cup blueberries, 1 cup strawberries, 1 scoop whey protein, 1 scoop greens+, 1/2 cup milk, 1 tsp peanut butter
Lunch: 4 oz chicken, 1 cup asparagus
Snack: 2 cups watermelon
Pre-workout: 4 oz chicken, 1 cup asparagus
Post workout: 5 oz halibut
Workout:
30 mins elliptical, resistance varying between 8 and 10
Thursday, 1 September 2011
Wednesday, 31 August 2011
Wednesday August 31, 2011
Food:
Breakfast: Smoothie w/1 cup blueberries, 1 cup strawberries, 1 scoop whey powder, 1 scoop Greens+, 1/2 cup milk
Lunch: 4 oz cornmeal crusted cod, 1 cup steamed broccoli
Snack: 1 cup cherries, 1 cup grapes
Pre-workout Dinner: 4 oz panko crusted chicken, 1 cup broccoli
Post-workout Dinner: 4 oz halibut, 1 light babybel, 1 cup watermelon
Snack: Raw broccoli, carrots, and asparagus w/2 tbsp salad dressing, 1/4 cup peanuts
Workout:
Weights:
Lunges - 3 sets of 10 w/17.5 lb dumbbells
Squats - 3 sets of 10 w/25 lb barbell
Dumbbell Chest Press - 3 sets of 10 w/22.5 lb dumbbells
Tricep Hammers - 3 sets of 8 w/15 lb dumbbells
Bicep Curls - 3 sets of 10 w/15 lb dumbbells
Exercise Ball V-Ups - 10
Exercise Ball Good Mornings - 10
Breakfast: Smoothie w/1 cup blueberries, 1 cup strawberries, 1 scoop whey powder, 1 scoop Greens+, 1/2 cup milk
Lunch: 4 oz cornmeal crusted cod, 1 cup steamed broccoli
Snack: 1 cup cherries, 1 cup grapes
Pre-workout Dinner: 4 oz panko crusted chicken, 1 cup broccoli
Post-workout Dinner: 4 oz halibut, 1 light babybel, 1 cup watermelon
Snack: Raw broccoli, carrots, and asparagus w/2 tbsp salad dressing, 1/4 cup peanuts
Workout:
Weights:
Lunges - 3 sets of 10 w/17.5 lb dumbbells
Squats - 3 sets of 10 w/25 lb barbell
Dumbbell Chest Press - 3 sets of 10 w/22.5 lb dumbbells
Tricep Hammers - 3 sets of 8 w/15 lb dumbbells
Bicep Curls - 3 sets of 10 w/15 lb dumbbells
Exercise Ball V-Ups - 10
Exercise Ball Good Mornings - 10
Tuesday August 30, 2011
Food:
Breakfast: Smoothie w/1 cup blueberries, 1 cup strawberries, 1 scoop whey powder, 1 scoop Greens+, 1/2 cup milk
Lunch 1: 4 oz cornbread coated cod, 1 cup steamed broccoli
Snack: 1 cup cherries
Lunch 2: 6 oz panko crusted chicken, 1 cup steamed broccoli
Supper: 1 pc breaded/fried fish, approx 5 oz, 1 cup fries, 1/8 cup coleslaw, lemon meringue pie.
Workout:
30 mins elliptical
Breakfast: Smoothie w/1 cup blueberries, 1 cup strawberries, 1 scoop whey powder, 1 scoop Greens+, 1/2 cup milk
Lunch 1: 4 oz cornbread coated cod, 1 cup steamed broccoli
Snack: 1 cup cherries
Lunch 2: 6 oz panko crusted chicken, 1 cup steamed broccoli
Supper: 1 pc breaded/fried fish, approx 5 oz, 1 cup fries, 1/8 cup coleslaw, lemon meringue pie.
Workout:
30 mins elliptical
Monday, 29 August 2011
Monday August 29, 2011
Food:
Breakfast: Smoothie made of 1 cup frozen blueberries, 1 cup frozen strawberries, 1 banana, 1 scoop whey powder, 1 scoop Greens+, and 1/2 cup skim milk.
Lunch: 12" veggie sub w/cheese, lettuce, tomato, cucumber, green pepper, mushroom, and mustard.
Afternoon Snack: 1 cup grapes
Pre-Workout meal: 2 2 oz panko crusted chicken thighs and 1 cup of steamed broccoli, nothing added.
Post-Workout meal: 4 oz cod w/cornmeal coating and 1 cup of steamed broccoli w/Maggi and chili sesame oil for taste
Snack: 2 oz panko crusted chicken thigh, baby carrots, 1/8 cup vegetable dip
Workout:
TRX group training session, 1 hr.
Start weight for the day:
204 lbs
Breakfast: Smoothie made of 1 cup frozen blueberries, 1 cup frozen strawberries, 1 banana, 1 scoop whey powder, 1 scoop Greens+, and 1/2 cup skim milk.
Lunch: 12" veggie sub w/cheese, lettuce, tomato, cucumber, green pepper, mushroom, and mustard.
Afternoon Snack: 1 cup grapes
Pre-Workout meal: 2 2 oz panko crusted chicken thighs and 1 cup of steamed broccoli, nothing added.
Post-Workout meal: 4 oz cod w/cornmeal coating and 1 cup of steamed broccoli w/Maggi and chili sesame oil for taste
Snack: 2 oz panko crusted chicken thigh, baby carrots, 1/8 cup vegetable dip
Workout:
TRX group training session, 1 hr.
Start weight for the day:
204 lbs
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