530 Dream Protein, Greens First, 1/2 banana; 2 pieces Ezekiel bread with 1/2 serving almond butter
7-815 squat workout
8 - post workout drink (20 carbs 10 protein)
845 - 3 poached eggs
10 - 1/2 container chicken and 12 almonds
Packed for rest of day:
Protein:
other 1/2 container chicken
1 more container chicken
1 container cod
Carbs:
1 container sweet potato
1 container brown rice cereal
Fats:
12 more almonds, will have more almond butter tonight
Fruit:
Mango
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Weighed in at 221
ReplyDelete715am 2/3 container of steel cut oats, 1/3 container of turkey sausage
800am 2 scoop protien shake
Packed for the day: Asparagus, spinach, beets, one container brown rice with black beans, one container of 95% lean sirloin, and an apple which I will eat before noon
Tonight I plan on a 1 container grilled chicken spinach salad
Can I replace my eliptical workout (cardio) with a kettle bell workout? I see my heart rate peak faster when I swing the bells I want to say it's a better HIIT workout. Agree?
Also... I see you are doing 4 protiens, should I be thinking along those lines as well? I do the shake in the morning and then 3 more containers of protien. Is that too much?
Dropped 5 lbs already and feel great!
ReplyDelete6:15 Legs
7:45 Myoplex w/2 fruits, 1 TSP flax oil
7:45 2 Ezekial w/1 serving Alm Butter
10:00 3 egg whites
Packed:
Proteins 1 container grilled salmon
1 container grilled chicken breast
Carbs: 1 container lentils
1 container whole grain rice
veggies and salad with meals
Jim - no... for men it is 3 containers of protein plus 20 grams (for a grand total of 220). I get between 220 and 235 per day. Agree - KB class is great for you.
ReplyDeleteMark - nice... 5 lbs lost so far is excellent.
ReplyDelete6:00 2 pieces of ezekial w/ 2 tbsp almond butter, banana
ReplyDelete6:15 Legs
7:30 Myoplex shake
9:15 mixed fruit with 17 cashews
packed
1 container of salmon
1 contanier od chiken breast mixed with peppers onions, mushroom and organic tomato.
Carbs
1 container of sweet potato
1 container of whole grain pasta
1 container of cucumber
Dinner
not sure - either extra lean ground beef / turkey / shrimp or scallops
vegetables
green tea and water.
Down about 5 1/2 pounds
Brett - excellent job with everything so far... keep up the great work!
ReplyDelete10:00 -10:45 worked out
ReplyDelete11:30 Post work out shake (2 scoops of whey protein, pineapple, lecithin) 2 slices of ezekiel bread with almond butter.
3:30 1 container of chicken 1/2 container of black beans, 1/2 container of brown rice, large spinach salad
7:00 1 container of chicken, 1 container of brown rice, large spinach salad
Packed a large salad and 1/2 container of chicken for around 10:00
What up! Day 10
ReplyDeleteProtein:
2 - 9.5 ground turkey
1 - 9.5 shrimp
Carbs:
1 - 9.5 of lentils
1 - 9.5 brown rice
2 slic es of Ez bread
________________________________________>
7AM
30g whey, small bannana, 1 slice of Ez bread, 1 tbsn of almond butter
1130AM
ground turkey, lentils, small apple
330PM
brown rice, ground turkey, 1/2 large cucumber
530PM
ground turkey, 1 slice fo Ez bread, 1 tbsn of almond butter,
9PM
shrimp, head of romaine lettuce, apple cider vinegar, 2 oz. sunflower seeds.
Franks intake for the day;
ReplyDelete7:00 orange
8:45 4 egg whites and 1 slice ezekial
11:20 banana (left the protein shake at home)
2:00 15 cashews
2:30 1 container brown rice,grilled chicken,assorted veggies with garlic
5:30 10 cashews sweet potato
8:00 container of grilled turkey
9:30 protein shake from gym (prepared bottle)
1 tbsp almond butter
Tom, I forgot to take the shake with me today and it kinda messed me up. OVerall down 9 lbs.
Had a blip on the screen today but tried to adjust. Here's how it went
ReplyDelete8:30
at the gym, weight down another 2 lbs
followed by protein shake, 1 scoop, w/4 strawberries & 1/2 banana followed by 1/2 hr eliptical plus 20 min sleds & sledge hammer (Thanks Steve)
10:30
2/3 container wild salmon w/ 1tbl saff mayo
12 grapes, protein shake, 1 scoop, w/ 1/2 banana & 1 tbs alm butter
Mets Game
2:00 20 oz lite beer 1 serving of peanuts
Wrong, but only this, is amazing for me
After Game packed in the car
5:00
container of lean ground turkey w/red pepper, onion & garlic mixed in
6:00 stuck in car
small apple
8:00
large salad w/red pepper, mushroom, artichoke, 1 1/2 tbs avocado & container of grilled cajun spiced chicken
10:00
protein shake w/ 1 scoop, nothing else in it
tried to not eat carbs based on the lite beer & fruit
Also, lite honey mustard salad dressing on the salad
ReplyDelete6:30 banana
ReplyDelete7:00-8:15 squat workout
8:30 dream protein, greens first, tbs almond butter on 1 ez bread
10:00 1 apple
Packed for rest of day:
Protein:
1 container organic chicken
1 container tuna w 1tbs saf mayo, celery,onion
1 container lobster & shrimp
Carbs
2 piece ez bread total
1 container brown rice cereal
Fats:
almond butter, safflower mayo, 1/4 cup pumpkin seeds, 1 tsp almond oil
Fruit
banana, apple
6:40 1/2sl ezekiel & p/b 1 apple7:00-8:15 legs
ReplyDelete8:35 1/2sl ezekiel &p/b & protein shake 9.30 6oz oatmeal 11:15 1 container 9.5 brwn rice & blk beans 2:15 2sl ezekiel sliced turkey & a scoop of homemade guacamoli 4:30 12almonds 5:00 cantainer of w/w grain pasta sauce 8:45 5oz organic steak side brocolli & salad 11:25 protein shake greens first.great group this morning lots of energy
Calories: 2509 Protein: 228 Cabs: 261 Fat: 61. Two intense workouts today, 12 hours apart.
ReplyDelete1/2 Cup Rolled Oats
1/4 cup Walnuts
1/4 cup Raisins
1/4 cup Almond Breeze
Workout Squats
1 Chicken Tub
1 WW pasta Tub
Vegtables
Med Rx
.5 Tub Chicken Tub
Veggies
2 slices Ezekiel
2 Tbsp Almond Butter
KB workout
Med Rx
Banana
Frank - good day, please add the nuts with your fruit in the morning.
ReplyDeleteBob - I am sending you a seperate e-mail... check it out
ReplyDeleteLloyd - FYI beer has only about 4-5 grams of carbs in it... low carb beer is the biggest joke on the planet. Instead of the whopping 5 grams in regular beer it only has 3... just goes to show how stupid the average person is when it comes to knowing what they eat. Overall great day and nice job coping at the Met game.
ReplyDeleteSanto - don't eat any fat after your workouts for atleast an hour.... so lose teh almond butter in the shake post workout. Just the Dream Protein, Greens First and banana are fine. Rest of the day great.
ReplyDeleteant, very good day
ReplyDeleteNick - since you did 2 workouts I have no problems with your carbs being a little high. Excellent job yesterday!
ReplyDeleteNeal - you are on a roll... great job
ReplyDelete