Friday, August 16, 2013

Day 5 Friday 8-16-13 181.8

Meal 1: 2 Lite-N-Fit greek yogurts, 1 scoop protein powder, 1 slice of P28 bread
Meal 2: 40gm protein powder, 40gm oats, 2 tbsp P2B
Meal 3: 40gm lean beef, 30gm brown rice, 3 fish oil
Meal 4:
Meal 5:

Workout: Shoulders and HIIT 6 20sec interval with 2 miin recovery

Thursday, August 15, 2013

Day 4 Thursday 8-15-13 182.8

Meal 1 PRE-WO: 40gm turkey burgers, 40gm sweet potato
Meal 2 PWO: 40gm protein powder, 40gm oats, 2tbsp P2B
Meal 3: 40gm protein (1/2cup egg whites, 30gm from flatbread), P28 Flatbread, sprinkle of shredded cheese
Meal 4: 20gms protein squid, 20gm sweet potato, 2 slices of P28 bread (24gms carbs) 2 rice cakes
Meal 5: 1 scoop caesin
Because of my day I had to put carbs from meal 5 in meal 4.

Workout: Back and 30 min steady state

Wednesday, August 14, 2013

Day 3 Wednesday 8-14-13 181.8 FREE Meal Today

Meal 1: 40gm turkey burger, 30gm (1cup)brown rice, broccoli, 3 fish oil
Meal 2: 40gm protein powder, 40gm otas, 2tbsp P2B
Meal 3: 40gm lean beef , (1cup) 30gm brown rice, broccoli, 3 fish oil
Meal 4: FREE MEAL-2 small slices of bread, 6oz skirt steak, mash potatoes, veggies
Meal 5: No 5th meal. Saved my protein and carbs in case I went over with my free meal

Workout: HIIT 6-20 sec sprints , 2 min recovery under 16 minutes, abs 3 sets x 20 ball crunch

Tuesday, August 13, 2013

Day 2 Tuesday 8-13-13 182.8

Meal 1 PRE-WO: 40gm Protein powder, 45gm Oatmeal, 3 fish oil capsules
Peri-Workout: 1 Scoop Xtend, 5gm creatine, 1/2 scoop jackd
Meal 2 PWO: 40gm Protein Powder, 3.5 rice cakes
Meal 3: 40gm greek yogurt, 25gm carb (1 nectarine+carbs in greek yogurt)
Meal 4: P28 Flat Bread, 10gm egg whites, roasted red peppers, 3 fish oil
Meal 5: 40gm lean burger (2 pattys), 30gm (6oz) sweet potato, large green salad 2 tbsp low fat/cal dressing
.
Workout: Chest

Monday, August 12, 2013

Day 1 Monday 8-12-13 185.4

Meal 1: 40gm Turkey Burger, 1 cup (30gm) brown rice, broccoli, 3 fish oil
Meal 2 PREW: 40gm protein powder, 40gm oats, 5gm creatine
Peri-Workout: 1 scoop xtends, 1/2 scoop jackd
Meal 3 PWO: 40gm protein powder, 40gm gatorade (dextrose) powder, 50,000iu vit d
***Will be switching gatorade to carb food source*** starting tomorrow
Meal 4: 40gm lean beef patty, 1 cup (30gm) brown rice, broccoli, 3 fish oil
Meal 5: 20gm eggs (2 whole eggs & 1/2cup egg whites), 30gm bread (4 thin slice peperidge farm)
Meal 6: 20gm caesin protein powder pre-bed

Workout: Legs

Wednesday, May 22, 2013

WEDNESDAY 5-23-13 170.3

Weight 170.3

Meal 1: 6oz chicken breast, 1/2 cup brown rice, 1 serving brocolli
Meal2: 40gm oats, 40gm protein shake
Meal 3: 40gm gatorade, 40gm protein shake
Meal 4: 6oz lean beef, 1/2 cup brown rice, 1 serving broclli
Meal 5:

Supps: 10gm creatine, beta-alanine, fat burner

Cardio: (8) intervals 10.5spd/11incl
Weights: none

Tuesday, May 21, 2013

TUESDAY 5-21-13 170.3

Weight 170.3

Meal 1: 6oz chicken breast, 1/2 brown rice, 1 serving brocolliMeal 2: 50gm oats, 40gm protein shake
Meal 3: 55gm gatorade, 40gm protein powder
Meal 4: 6oz lean beef, 1/2 cup brown rice, 1 serving brocolli
Meal 5: Waited to long to have this meal and will power was down. I grabed a muscle milk rtd, grapes, and 1 cookie, some gold fish.

Supps: 10gm creatine, beta-alanine, 1 scoop jackd

Cardio: 30min steady state
Weight: Back n Tri's