#217 Postby Adena » Tue Jan 11, 2011 11:09 am
Looks like I forgot to write down what I did for Deload Week last week. Basically, for the program I'm using, you do 40%, 50%, and 60% of your assumed 1RM for the month for each main lift, three sets of five. I did that for squats, bench, and deadlift. I also did a lot of cardio last week since I felt that I had time for it.
It's been a while since I've given a rundown of my typical diet, and it may have changed somewhat. I know I take in more calories than I used to. So if any of you are interested, this is pretty typical for me:
7 am Breakfast: 1/4 cup oats with 1tsp milled flax seed, 1tbsp peanut butter, 2-3 tsp brown sugar; 4 oz scrambled tofu with a smidgen of olive oil, 1/8 cup nutritional yeast, various spices
4 cups of coffee (really, I'm ridiculous) throughout the morning at work
10 am Snack: 20 almonds
1 pm Lunch: stew with about 1 cup cooked lentils, various veggies, and whole wheat noodles; 1/2-1 cup steamed broccoli with salt and pepper, or a spinach salad with balsamic vinegar
3:30 pm Lunch 2: same as Lunch 1, usually
Strength Training Session begins at approximately 5pm
6PM: pea protein shake with about 20 grams protein
7 or 8 pm Supper: 1-2 cups three bean chili, spinach salad, 1/2 a yam, two pieces of homemade cornbread
Not really too ridiculous on the calorie count, but it's definitely way more than I ate when I was just into cardio years ago.