Thanks LD. Glad to be back. Although tonight's workout kicked the living hell outa me.
Wednesday: November 19, 2008
Nutrition
5:30am: 2 eggs, 100g spinach, salsa, 2 slices turkey "bacon". Coffee (minimal milk), water + fish caplets
8:00am: 2 strawberries, 1 small apple.
10:00am: 2 celery stalks + 1 1/2 tbsp PB. 1 80 cal serving cheese. 1 baggie broccolli and sugar snap peas (1 cup each)
12:00pm: 100g lean beef in chilli + peppers + black beans + onion + jalapeno + Celery + chipoltle
3:0pm: 1/2 cup cottage cheese, 1 serving 80 cal cheese, 1 baggie broccolli and sugar snap peas (1 cup each), mandarin orange
6:00pm: Stirfry: 200g beef. 180g peppers/onions, 1/2 cup water chestnuts, 1tbsp soy sauce, 1 tbsp pb, 1 tbsp canola
9:00pm: 1 serving Whey protein, 1tbsp PB, 1 serving greens+
| Calories | | 2,276
| | |
| Fat | 103.9
| 918
| 40
| % |
| Saturated | 34.2
| 305
| 13
| % |
| Polyunsaturated | 12.0
| 103
| 5
| % |
| Monounsaturated | 40.3
| 355
| 16
| % |
| Carbohydrate | 142.5
| 549
| 24
| % |
| Dietary Fiber | 40.8
| | | |
| Protein | 202.9
| 801
| 35
| % |
| Alcohol | 0.0
| 0
| 0
| % |
Workout: 20kg KB
| Set 1 | Set 2 | Set 3 |
| A1) Front squat | 10 | 10 | 10 |
| A2) Deadlift | 10 | 10 | 10 |
| A3) Swings | 10 | 10 | 10 |
| B1) Pushups | 10 | 9 | 5 |
| B2) Rows (R-L) | 10-10 | 10-10 | 10-05 |
| C1) Mountain climbers | 20 | 20 | 20 |
| D1) F Plank | 40 | 40 | n/a |
| D2) R Plank | 30 | 30 | n/a |
| D3) L Plank | 30 | 30 | n/a |
That is all for now.