Day 7- 1 week already
Today was my day off so I made my own breakfast. It consisted of 4 whole eggs scrambled mixed with fried onion and tomatoes, plus some fat free shredded mozzarella cheese.
400 calories, Fat-20.5, carbs-16, Prot.-37
Lunch was a salad with fresh garden greens, 5 cherry tomatoes, 1 hardboiled egg, 3 slices of Natural roasted chicken deli meat, and 1 Tbsp. of Light raspberry walnut vinaigrette dressing.
230 Calories, Fat-11, Carbs-15, Prot.- 15.7
Dinner- top sirloin filet-grilled and ½ sweet potato grilled.
341 Calories, Fat- 18, Carb-18, Prot. -23.7
Post workout shake ½ cup of Oikos frozen Yogurt-café latte, 1 Cup unsweetened vanilla flavored almond milk, 1 scoop Vanilla Whey (Gold Standard), ½ frozen banana, and a few frozen strawberry slices. Put it in a blender…mmmm
403 Calories, Fat-7, Carbs-57, Prot.32.5
Total for day– 1373 Calories, 57-Fat, 106-Carbs, 109-Protein
Activity—this morning I walked/ran 3.18 miles in 50.26 minutes. Burned 280 calories. Then after dinner I rode the bike for 10 min. Then worked on back and biceps.
Bicep curls 10#, 3 sets of 10, Rows-the same, hammer curls 10#, 4 sets of 12, Rear delts-the same, Concentration curls 3 sets of 10, and straight leg deadlifts 4 sets of 12 using dumbbells. Then I did 40 wide leg squats with 20# and 10 regular squats. Still trying to take it easy. I think in another week…or 2. I should be back to where I was, I hope. I still haven’t tried chest presses cause I know you use those side abs for that, well I know cause it still hurts to do a push up. I might try on Monday. I will on Monday. Notice, I didn’t eat any snacks today….true.