March 2, 2010

Weight: 201lbs

5:50am– Cardio (25 minutes) hill intervals on the treadmill (walking)

6:40am– Meal 1- Whey Protein Shake (30 g), 1 cup oatmeal, black ice coffee

9:30am– Meal 2- Hard Boiled eggs (2 whole eggs, 4 egg whites), Fresh squeezed OJ (10 oz), 2 slices multigrain toast.

12:15pm– Meal 3- Ground chicken (7 oz), half cup peas, half cup sticky rice (sushi rice)

2:30pm– Meal 4- Ground Turkey (7 oz), half cup peas, half cup sticky rice (sushi rice)

4:30pm- Workout (Quads & Hamstrings) 5 Sets barbell squats, 2 sets front squats, 4 sets leg press, 3 sets lying hamstring curls, 3 sets leg extensions

6:20pm– Post workout- OJ (8oz), Amino Acid Supplement

7:00pm– Meal 5- Sea Scallops (7oz) broiled w/ EVOO, 1/2 cup sticky rice, soy sauce

9:00pm– Meal 6- 93% ground sirloin (8oz) made into a hamburger w/ two slices ezekial bread, sweet potato fries (frozen from Whole Foods), organic ketchup, mustard

Posted in Diet Journal, Week 11.