Thanks for the empathy, SG and I'm happy to see you back, BG!!
Wed, 1/25
Scale weight: 122lbs
7am: 30 mins HIIT training
Speed/Agility training with sprints, side shuffle/back shuffle drills, hops, ab work etc.
8:30am:
2 slices Eziekal bread
tuna salad (1 can small tuna, 1 tbsp fage yogurt mixed with vinegar and pepper)
11:15am:
3 oz broiled salmon
1/2 cup brown rice
cooked spinach
1:15pm:
3 oz spiced chicken breast
grilled veggies - eggplant, spinach, mushrooms, hot peppers
2 brown rice cakes
3:15pm:
1.5 oz spiced chicken breast
grilled veggies - eggplant, spinach, mushrooms, hot peppers
1/8 cup almonds
5:15pm
2 oz spiced chicken breast
grilled veggies -spinach, mushrooms, hot peppers
1/8 cup almonds
7:30pm: Lower body training
Free standing barbell squats:
3 x 15 with bar + 20lbs
1 x 15 with bar + 30lbs
Smith Machine squats:
4 x 15 with 70lb plates
Leg Press with wide spaced legs (target hamstrings):
1 x 15 with 110lb plates
3 x 15 with 160lb plates
Lying leg curls:
4 x 15 with 50lbs
8:45pm:
PWO shake - 1 scoop whey mixed with water and crushed ice
10:15pm:
3 oz cooked turkey
Raw red cabbage with vinegar
1/4 cup pecans
Totals: 1410 cals (90g carbs, 166g protein, 44g fat)
Macros: ~25c/50p/25f