March 12, 2010

5:00am– Amino acids, 1 liter of water, Iced Coffee black.

5:50am– Cardio- 30 mins on treadmill

7:00am– Meal 1- Whey Protein shake (30 g), 1 cup oatmeal

9:30am– Meal 2- 6 Eggs (3 whole, 3 white) scrambled with onions and ham, 2 slices of rye bread

11:50am– Meal 3- 93% Ground Sirloin (6 oz), 1/2 cup white rice

4:00pm– Meal 4- 4 DHA Omega-3 eggs (2 whole, 2 whites), 1 cup hashbrowns, 2 slices Ezekial toast

6:30pm– Workout (shoulders/chest)- dumbbell side laterals (5 sets, last set a drop set), dumbbell shoulder press super set w/ upright rows (3 sets), Rear lateral raises (3 sets, last 1 a dropset), Cable crossovers (4 sets), decline bench press (3 really slow hard sets)

8:00pm– Meal 5-Half cup of fruit, amino acids supplement

9:00pm- Meal 6- 1/2 roasted chicken, side salad w/ low fat vinegarette, mashed potatoes, slice of corn bread

Posted in Diet Journal, Week 10.