Wed, Jan 3rd
Scale weight: 117.5lbs
6:15am: 50 mins spinning
8am:
½ cup oats mixed with:
1/3 cup cottage cheese, 1 diced apple, 1 tbsp almonds, 1 tbsp walnuts, pumpkin pie spice & stevia
9:30am:
16 oz hazelnut coffee, 2 tbsp unsweetened almond milk, Stevia
11am:
2 oz buffalo steak strips, 1 cup cauliflower/broc mix & 2 oz sweet potato
1pm:
4 oz turkey tenderloin with 1.5 cups oriental style veggies seasoned with Mexican spices
1 cup brown rice with ½ tbsp flax oil
2:30pm:
2.5 oz buffalo steak strips, 2 cups cauliflower/broc mix
5:30pm:
Grilled trout salad
- 3 oz grilled trout
- ½ cup black beans
- 2 cups romaine, ½ cup cherry tomatoes, celery, onions, tri-color peppers
- 1 tbsp balsamic vinegar, 2 tbsp red wine vinegar, 1 tsp flax oil with dab of Dijon mustard as dressing
7:15pm: Lower Body
5 sets of circuit: 15 leg ext with 85lbs, 15 sissy squats (with trainer seated on ground holding my arms in a straight line), 30 sec wall squat & 15 lying leg curls with 60lbs
4 sets of calf raises (up, level and down) – 15 reps on calf raise machine with 25lbs
3 sets Superman Hypers – 12 reps
8:30pm:
PWO meal – ½ scoop whey mixed with water, 4 oz red potatoes
10pm:
½ cup cottage cheese, 1/2 tbsp walnuts mixed with 1 tbsp lean dessert whey
Totals: 1705 cals (184.5g carbs, 142g protein, 36.5g fat)