Sunday, January 18
Breakfast: 7:30 AM
Oatmeal, 50g dry
Walnuts, 16 g
1% milk, 1.25 cups
Whey protein, 24 g
Cals: 506
Prot: 39 g
Carb: 53 g
Fat: 17 g
Workout: 8:30 - 9:00
(Movement prep: 5 mins or so)
100 jumping jacks
40 windmills
Backward lunge with twist, 8 each side
Forward lunge, forearm to instep, 8 each side
Egyptian shoulder warm up things, 12
Sumo squat to stand, 8
Overhead squat with dowel, 10
Main workout: 25 minutes
One-arm dumbbell snatch, 50 pounds, 4X4 each side, 2 minutes rest
A1: Pistol squat, BW (bodyweight), 3x4 (assisted for balance and to get into and out of the bottom half)
A2: Horizontal rows on rings, neutral grip, BW, 3x5
1 minute rest between exercises
Finisher: Sledgehammer swings on tire, 5 minutes, as many hits as possible
Lunch: noon
Taco Johns (with daughter, after church)
2 chicken soft shell tacos
Cals:380
Prot: 26
Carbs: 38
Fat: 12
Snack: 3:00 PM
1% milk, 1 cup
ON Whey, 20 g
Apple, 1 large
Cals: 300
Prot: 26 g
Carb: 46 g
Fat: 4 g
Snack: 6:00 PM
Meal shake
Cals: 260
Prot: 38 g
Carb: 19 g
Fat: 3 g
Dinner: 9:00 PM
Chicken breast, 5.5 oz
Steamed broccoli, 200 g
Plain yogurt, 150 g
Cals: 316
Prot: 49 g
Carb: 19 g
Fat: 5 g
Total dietary macros:
Cals: 1814
Prot: 174 g
Carb: 176 g
Fat: 46 g
Estimated deficit: 400 calories
Last edited by Chris Correia : 01-18-2009 at 10:40 PM.
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