Bench press: 15 lb dbs 3x8
Calf raises: 20 lb dbs 3x12
Plie squats: 30 lb db 3x8
Treadmill:
5 minute warmup
20/10 intervals x5
5 minute walk
20/10 intervals x5
5 minute walk
20/10 intervals x5
I've always wanted to dare to try using all whites for my only liquid in my shakes...well I did and I LOVED IT! BUT - 1/2 hour later it came back up. Not sure why but will be a while before I try it again. :(
CALORIES | CARBS | FAT | PROTEIN | ADD MORE NUTRIENTS |
Breakfast |
|
| Banana, fresh, 1 medium (7" to 7-7/8" long) | 109 | 28 | 1 | 1 |  |
| Krill Oil, 1 serving | 0 | 0 | 0 | 0 | |
| Milk, 1%, 1 cup | 110 | 12 | 2 | 8 | |
| prograde protein, 1 serving | 120 | 2 | 5 | 24 | |
| Bell Plantatin PB2, 1 serving | 54 | 0 | 3 | 4 | |
| Chia seed, 1 tbsp | 60 | 4 | 4 | 2 | |
| *Flax Seed, 1 tbsp | 59 | 4 | 4 | 2 | |
| BREAKFAST TOTALS: | 512 | 50 | 19 | 42 |
Lunch |
|
| Asparagus, fresh, 1 cup | 31 | 6 | 0 | 3 | |
| Tomato, grape (3oz = appro 12 tomatoes), 1 oz | 8 | 2 | 0 | 0 | |
| Feta Cheese, 1 oz | 75 | 1 | 6 | 4 | |
| Chicken Breast, no skin, 1 unit (yield from 1 lb ready-to-cook chicken) | 78 | 0 | 1 | 16 | |
| Quinoa (red) Ancient Harvest, 0.5 serving | 90 | 17 | 2 | 3 | |
| LUNCH TOTALS: | 282 | 26 | 9 | 26 |
Dinner |
|
None
| DINNER TOTALS: | 0 | 0 | 0 | 0 |
Snack |
|
None
| SNACK TOTALS: | 0 | 0 | 0 | 0 |
Post Workout |
|
None
| POST WORKOUT TOTALS: | 0 | 0 | 0 | 0 |
Vitamins |
|
None
| VITAMINS TOTALS: | 0 | 0 | 0 | 0 |
tea |
|
None
| TEA TOTALS: | 0 | 0 | 0 | 0 |
pm snack |
|
| Coconut Oil, 1 1tsp | 39 | 0 | 5 | 0 | |
| prograde protein, 1 serving | 120 | 2 | 5 | 24 | |
| All Whites Crystal Farms, 2 serving | 50 | 0 | 0 | 10 | |
| strawberries, frozen, Dole, 1 serving | 50 | 13 | 0 | 1 | |
| Graham Crackers, plain, honey, or cinnamon, 4 large rectangular piece or 2 squares or 4 small rectangular pieces | 237 | 43 | 6 | 4 |  |
| PM SNACK TOTALS: | 496 | 58 | 15 | 39 |
am snack |
|
None
| AM SNACK TOTALS: | 0 | 0 | 0 | 0 |
| CALORIES | CARBS | FAT | PROTEIN | ||
| Totals: | 1289 | 134 | 43 | 107 | |
| Your Daily Goal: | 1,200 - 1,550 | 135 - 252 | 27 - 60 | 60 - 136 | |
| Remaining Today: | 0 - 261 | 1 - 118 | 0 - 17 | 0 - 29 |
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