May 2, 2010

10:30am– Cardio- 45 minutes walking hill intervals, 15 minutes stretching 12:00pm– meal 1- 3 whole eggs, 3 egg whites, 2 cup hash browns 3:30pm– Meal 2- Sashimi- mixed fish, sushi rice 5:00pm– Workout (legs)- leg extensions, leg press,1 leg press, lying hamstring curls, standing hamstring curls, leg extensions 7:00pm– Meal 3- 93% ground sirloin (8 […]

May 1, 2010

8:30am– Meal 1- 3 whole eggs, 3 egg whites, 2 cups hash browns, black coffee 11:30am– Meal 2- Baked chicken (6.5 oz), 1/2 cup brown rice, 1 cup broccoli 2:00pm– Cardio- 30 mins Spring intervals 2:45pm– Meal 3- Whey protein shake (30 g) 3:30pm– Meal 4- Baked Chicken (6.5 oz), 1/2 cup rice, 1 cup […]

April 30, 2010

5:55am– Cardio- 40 minutes walking hill intervals 7:00am– Meal 1- Whey Protein shake (30 g) 9:30am– Meal 2- Egg whites, diced ham, scallions, onions, mushrooms, 2 slices of light rye 11:45am– Meal 3- Baked chicken (6.5 oz), 1 cup broccoli 3:30pm– Meal 4- Roasted turkey (6 oz), 2 slices Ezekial bread 5:00pm– Workout (bi’s, tri’s, […]

April 29, 2010

7:00am– Meal 1- Whey Protein shake (30 g) 7:45am– Cardio- Walked 3 miles outside, quick pace 9:00am– Meal 2- Bagel sandwich w/ salmon, 2 hard boiled egg whites 12:00pm– Meal 3- Salad w/ roasted turkey (6 oz) 2:30pm– Meal 4- Baked chicken (6 oz), medium sweet potato 5:00pm– Workout (shoulders, chest, calves)- lateral raises, hammer […]

April 28, 2010

Weight: 186lbs (-18lbs total) 10:00am– Meal 1- 4 egg whites, 2 whole eggs, 2 cups hasb browns 1:00pm– Meal 2- Baked chicken (6 oz), 1/2 cup brown rice 3:30pm– Meal 3- Whey Protein shake (30 g) 5:30pm– Meal 4- Same as Meal 2*

April 27, 2010

8:00am– Cardio- 20 mins stepmill, 25 minutes walking hill intervals 9:30am– Meal 1- 3whole eggs, 3 egg whites, 2 slices Ezekial bread 12:30pm– Meal 2- Baked chicken (6.0 oz), 1 medium sweet potato 2:15pm– Workout (back)- straight arm pull-downs, underhand grip pulldowns, barbell rows, cable rows, partial deadlifts, wide grip pull downs 4:00pm– Meal 3- […]

April 26, 2010

Weight: 189lbs (-15lbs) 6:00am– Cardio/abs- 45 minutes walking hill intervals, basic crunches, reverse crunches, stability ball roll outs, crunches on stability ball, cable crunches 7:20am– Meal 1- Whey Protein shake (30 g) 9:15am– Meal 2- 6 hard boiled egg whites, 1/2 cup oatmeal 12:00pm– Meal 3- Baked chicken (6 oz), 1/2 cup rice 2:30pm– Meal […]