March 14, 2010

11:00am– Cardio-30 minutes on the stairmill to heaven, 10 minutes of stretching

12:00pm– Meal 1- 1/2 cup of mixed berries, Whey protein shake (30 g), 1,000 mg Vitamin C

1:00pm-Meal 2- 6 DHA Omega-3 eggs (3 whole, 3 whites), 1 cup hashbrowns, 2 slices Ezekial toast

3:30pm– Meal 3- 1/2 lb Broiled Sea Scallops in EVOO, 1/2 cup white rice, 10 asparagus spears

5:00pm-Workout (bi’s, tri’s, and calves)- Rope pull-downs, seat dumbbell curls, tricep kick backs superset with over head extensions, barbell curls, tricep press downs superset with straight bar cable extensions, standing calf press machine, calf extensions on leg press (3 sets of each)

6:30pm– Meal 4- 93% Ground Sirloin (8 oz), frozen sweet potato fries (4.5 oz), 2 slices Ezekial bread, salt, pepper, organic ketchup, mustard

9:00pm– Meal 5- 3/4 cup of oatmeal, 1 teaspoon natural PB, whey protein shake (40 g)

Posted in Diet Journal, Week 10.