Sorry for not posting yesterday gents... here it is;
Saturday (cheat meal day):
Workout 10:15 during boot camp.... deadlifting and stone lifting
Protein: Dream protein shake, 2 containers turkey meat (at dinner for cheat meal chicken enchiladas)
Carbs: 2 pieces of Ezekiel bread, container brown rice... dessert (only ate about 1/3 of it... was very rich but good as hell)... also had a couple small slices of pizza for an appetizer.
Fats: almond butter on Ezekiel toast... rest of my fat came from my cheat meal.
Sunday:
Breakfast: 2 pieces of Ezekiel bread, Dream Protein, Greens first, 1/2 serving almond butter, 1 banana
10:45-noon ass beater of a kettlebell class followed by HIIT outside with the Prowler.
noon - post workout drink (20 carbs, 10 protein)
1:30 - 2 pieces of Ezekiel, almond butter, Dream Protein, Greens first
rest of day - at BBQ will be all grilled chicken and grilled veggies
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saturday
ReplyDelete8:30-breakfast out
2 egg whites, 1 egg, lox, onions
1 1/2 slice wheat toast dry
2 slices tomato-tea
10:15
"ASS Kicking"
noon
protein shake 1 1/2 scoops
1/2 banana, tbs alm butter
2:00
1/2 cont chicken
1 cont veggies
1/3 cont brown rice
fat- tbs brown sauce
4:30
6" sub, whole wheat
turkey breast, loads of veggies-letuce, tomato, cumbers, green pepers, blk olives, spinach, mustard
7:30
cont broccoli
9:00
cheat meal w/ 1 vodka & cucumbers
SAT
ReplyDelete8:30 2 pieces of Ezekial Bread, 3 poached eggs, pineapple
10:15 Boot camp
11:30 protein shake, 1 scoop of metrx, 1 scoop of dream 1 scoop of greens, banana.
1:30 1/2 container of chicken salad
3:30 cheat time hot dog on roll w/ sauerkraut
5:30 chicken kabobs ( probably 3/4 container of chicken, peppers and onion,
burger on ezekial roll with tomato pickle and onion
dessert 1 small brownie and piece of ices cake.
shot of vodka, 8 oz beer
white tea
Sunday
9:00 2 pieces of ezekial bread 1 tbsp almond butter,
1 scoop of dream protein and scoop of greens 1/2 banana
11:00 pineapple
1:30 bison burger on ezekial roll
3:15 myoplex protein shake
Dinner
Lobster and shrimp.
Veggies
White / green tea
Saturday
ReplyDelete8 am-protein shake-35 g protein, 2 g cards
10:15-easy boot camp
11 am -egg white omlette with spinach and bowl of oatmeal
1pm- apple and 10 almonds
4pm- sandwich- two slices of hexekeil bread with 7 oz organic turkey
7:30 dinner- salad
Sunday-
7 am- protein drink 35 g protein, 2 g carbs
7:30- 2 mile brisk walk
9 am- eggwhite omlette, 4 eggs, 2.5 oz salmon, 2 slices of hezikeil bread with less then a teaspoon of almond butter
11am-apple
2:30pm- grilled chicken over salad, balasmaic vinegar dressing
dinner- fish, salad, veggies
boys nice job... all 3 of you boot campers on Saturday... nice job! Barry "easy boot camp" LOL. I'll remember that for next time! Menus look great. Lloyd easy on the 6" subs; despite whole wheat and only 6", they are A LOT of carbs. Please make sure you are all there next Sunday at 7:30 a.m. for phase 2 meeting so you can kick the ass out of the next phase the way you have all kicked the ass out of the first phase.
ReplyDeleteSunday
ReplyDelete10:00
protein shake-1 scoop, 1 banana, 1 tbs alm butter
10:45
KB Class
Noon -1:00 (hungry)
2 Ezk bread, 1 tbs saff mayo
3 eggs ( 2 whites, 1 reg)
slice tomato, 1/4 cont cumbers
1/2 cont steel oats, tbs alm breeze
10 almonds, 12 grapes ( ho honey jr.)
3:00
can tuna, tsp saff mayo, tbs mustard
6:00
cont blk beans & lentils
8;00
12oz strip steak. tps A-1 steak sauce
lg salad-letuce & peppers, tbs salad dress
1/3 string beans w/ few pieces shaved almonds
9:30
protein shake 1 1/2 scoop tps alm butter
Tom, remember, vegas till next thurs (6/4)
I will miss BC, KB, and Sat's meeting
Lloyd - check you e-mail Tuesday morning...
ReplyDeleteOK Tom, will do
ReplyDeleteAlso, forgot, had 3 slices of avacado in that salad yesterday
Protein:
ReplyDelete60g whey
1 - 9.5 extra lean ground turkey
2/3 - 9.5 sashimi
Carbs
2 slices of Ez bread
2 - 9.5 steel cut oats
1030AM
2 slices of Ez bread, 30g whey
1230PM
ground turkey, steel cut oats, celery, mixed peppers
2PM
Lower Body
330PM
30g whey, steel cut oats
5PM
turkey, steel cut oats
8PM
sashimi, romaine lettuce, miso soup
930
20g protein, 2 oz seed, 23 almonds
945 AM
ReplyDeletenonfat greek yogurt with a banana and a few raw walnuts
1130 AM
coffee with truvia (natural calorie free sweetener) and coffeemate
1230 PM
spinach leaves with raspberry vinaigrette and a few raisins
2-8 PM ( i was at a bbq)
1 slice bbq chicken (about the size of a chicken cutlet)
snacked on a few raw veggies (peppers, cucumbers)
a light veggie salad (tomatoes, peppers, onions, cucumbers)
2 ribs
9 PM
glass of milk with ovaltine
i had a lot of water throughout the day
Neal - check you e-mail, you are doing GREAT ! ! !
ReplyDeleteJess - we need to get you eating a lot more protein. I need you to have some type of protein (egg white, chicken, turkey, lean steak, etc) at each meal. For now you don't have to have huge servings... 4 ounce servings of meat or fish is fine (or 5 egg whites). I need you to strive for 5 of these servings of protein per day minimum. It will seem like A LOT of food, but I need you to not drink milk and not have diary in general. That really needs to be limited. I love the fact that you are eating a lot of veggies. Make those changes for me and keep posting.
ReplyDelete