[fitzy21]

so today i started the RFL diet.

first meal of the diet:

4 egg whites, with a serving of smoked salmon, with bell peppers and cheese. and i mixed a 1/2 cup of cottage cheese with a 1/2 scoop of protein powder. came in around 59g of protein, which is just about where i need it for 3 meals a day.

going to try 3 meals a day to start off with. but may switch to 4 meals a day, ot have it spread out a bit more...4 meals at day will come to 45g of protein at each meal. 3 meals is 60g protein.

i got 5 1.2g fish oil capsules in - finished that bottle off...my other bottle is just 1g of fish oil, so have 4g left, 2 at each meal.

then i hit the gym a couple hours after that:

good workout. pretty much lower body

dyamnic warm up, focusing on the shoulders, hips and ankles. used a jump stretch band to help.

squats supersetted with pushups in main set - 10 pushups
10xbar(45lb)
10x135
5x5x225 (set x rep x wt)

i took as much rest as i felt was necessary.

deadlifts
5x135
5x3x225

hammer curls
2x10 with 40lb DBs

just getting back into the swing of things at the gym. was a good workout. pretty quick. but was nice.

then came home and had my second meal - can of tuna with lots of veggies and some lowfat cheese with a whey protein drink. came out to around 60g of protein. so i'm doing well on that front.

probably going to have chicken for dinner, add some low fat cheese and salsa on it. we'll see.