Up at 7am, i got 8hrs of sleep. Woke up at 181.6
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7 am meal, two slices of 7 grain bread with 2tbs of peanut butter. Soy protein shake with banana in it. 8oz of coffee.
Work out 1 cardio. Thread mill intervals. Walk run for 30min. 20mi. Cool down on bike.
10am meal, gnc wheybolic shake w pear. 1/4c Steel cut oats ground flax and wheat germ agave nectar.
12 noon lunch vega bar because i was at dr with my son.
2:30 meal was a ezekial wrap with fresh avocado celery hummus kale.
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Activity, raking lawn for 1hr. Since its a back and bi's day.
5 dinner, tempeh stuffed pepper with mushrooms onions over 1/2 cup quinoa.
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7:30 meal. 1c baby lettus with 1c spinach walnuts goji berries pumpkin and sunflower seeds. Washed down with muscle recovery tea.
Pull ups close grip on rafter in basement. 12/7/6
Suspension Strap curls 45degree angle 12/12/12
Sus strap reverse flys 12/12/5
Dumbel curls 35x10, 6, 6
Strap rows close grip 20/12/13
Concentration curl bent unsupported 20x12 25x10-8
Crunches on ball 20/20/30
I start off with my feet under a set of three steps. I do As many as I can do on each step and finish with my legs almost horizontal for the last set and go down past horizontal with my upper body, murder!
Yoga for 30
Protein shake elite gourmet with banana and 1/4 c strawberries.
Totals for the day 2200cal
Pro 142 24%
Carb 294 51% got to get these down
Fat. 64. 25%