March 25, 2010

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

9:30am– Meal 2- 6 hard boiled egg whites, 2 slices light rye, half grapefruit

12:00pm– Meal 3- Roasted chicken (6 oz), 1/2 cup brown rice, 1/2 cup peas, tablespoon butternut squash

3:oopm– Meal 4- Same as meal 3*

6:00pm– Meal 5- 5 Egg whites, 1 whole egg, 2 slices Ezekial bread

7:00pm– Workout (Shoulders/chest) Seated military press (4 sets), Smith machine up-right rows (3 sets), DB lateral raises (4 sets), Rear lateral raises superset w/ lateral raises (3 sets), Chest- Push-ups superset w/ cable cross-overs (3 sets), Decline barbell bench (1 set to failure)

9:oopm– Meal 6- Salmon Steak, grilled vegetables, salad, vinaigrette

Posted in Diet Journal.