March 5, 2010

7:00am– Cardio (5 minute walk to the gym, 20 mins on the stepmill, 5 minute walk back)

7:40am-Immediately after getting in from cardio I have some fruit (mixed berries) and amino acids

8:30am– Meal 1- 6 DHA Omega 3 eggs (3 whole, 3 whites), 1 cup Alexia frozen hash browns, 2 slices Ezekial toast, black coffee w/ 2 splenda

11:30am– Meal 2- Protein shake (30 g), 1 cup oatmeal

12:00pm– Led Functional Training class (45 mins)

1:00pm– Slow Flow Yoga (Weight train causes the body to tighten and shorten and take every chance I get to take yoga and stretch)

3:30pm– Meal 3- Ground Chicken (7 oz), Roasted squash, 1/2 cup brown rice

5:30pm– Meal 4- Whey Protein Shake  30 g (Too busy to eat so I’ll drink a protein shake just to keep my protein up)

6:30pm– Workout (Shoulders/ light chest) Smith Machine shoulder presses (4 sets), Smith Machine up-right rows w/ wide grip (2 sets), Standing Lateral raises (3 sets, finished with a drop set) , Chest* I now train chest 2x per week to help it grow, Cable crossovers (5 sets with short rest), Decline bench press (pausing at the bottom)(3 sets)

7:30pm– 20 oz Gatorade w/ amino acids

8:00pm– Ground Chicken (7 oz), Roasted squash, 1/2 cup brown rice

10:00pm– 93% Ground Sirloin (8 oz),  Alexia Frozen Sweet potato fries, 2 slices Ezekial bread, ketchup (organic), mustard, 2 glasses Pinot Noir (woooohooo)* When I diet a couple glasses a wine per week are about the only alcohol I drink. Though it is high in sugar, wine in moderation is excellent for you.

Posted in Diet Journal, Week 11.