High carb day
4:45 - Dream Protein, Greens First, 1 slice Ezekiel, 1/2 banana, 1/2 serving almond butter
7-8 - Squat workout
8 - post workout drink (20 carbs, 10 protein)
8:30 - Green tea, 5 poached, 2 yolks, 1 slice Ezekiel
Packed:
Protein:
Nutra Core Shake
2 packages chicken
Carbs:
1 package Sweet Potatoes
1 container Wild Rice
Fats:
23 almonds
Fruit:
apple
Veggies:
salad and a full package of celery
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LOW CARB DAY-
ReplyDelete6:45 AM-HIIT- 30 Minutes on eliptical
7:30- Protein drink- 18 g protein, 1 g carbs
9 AM- 4 oz steel cut oatmeal, boysenberries
packed- 4 eggwhite omlette, with salmon, 2 containers of 8 oz vegetables, 8 oz salmon, 15 almonds, small salad
dinner-chicken breast, salad, vegetables
lots of water
Barry - you can have closer to 7 ounces of oatmeal on your low carb day or you can eat the 4 ounces you have now and add a slice of ezekiel bread
ReplyDeleteHIGH CARB DAY
ReplyDelete6:00 1 PIECE OF EXEKIAL BREAD, 1 TBSP ALMOND BUTTER, BANANA
9:00 APPLE, 17 ALMONDS
PACKED
1 CONTAINER OF SALMON
1 CONTAINER OF CHICKEN PATTIES
1 CONTAINER OF BROWN RICE AND BLACK BEANS
1 CONTAINER OF WHOLE GRAIN PASTA WITH ORGANIC TOMATO BASIL SAUCE
1 CONTAINER OF CARROTS
1 CONTAINER OF CUCUMBER AND RED PEPPER
DINNER
CHICKEN SAUSAGE AND VEGGIES
Yesterday (6/2) was a high carb day but the day was a mess. I had two doctors appointments. I had to give blood so I had to fast. I didn't get to the gym until 10:30 and I worked legs.
ReplyDelete12:15 4 eggs (1 yolk) 2 slices ezekiel bread, super green formula with pineapple.
4:00 1 container ground turkey, 1 container of brown rice and a large salad.
8:00 1 container of ground turkey 1/2 container of brown rice and a large salad.
Today (low carb) I just got out of the gymand did 45 mins of HIITs 25 mins with kettlebells (max HR 166 min 163) then eliptical for 20 mins going from a min of 140 to >155 (which is 90% of my max).
My meals for today will consist of the following:
4 eggs (1 yolk), 16 almonds, 3.5 containers of ground turkey and chicken 1 slice of ezekiel bread 1/2 container of brown rice (unfortunately i don't like sweet potatoes) and a salad with every meal except the eggs I'll have super greens with 1 serving of fruit.
Hey Tom
ReplyDeleteI do a lower body Monday and Friday, and an upper body Wednesday and Saturday.
Does it make sense to do a High Carb Day on both of my Lower body days, and Saturday(upper), which is usually my cheat day?
Brett- good day planned, let me know the carbs in your muslce milk if you think of it... you used it yesterday
ReplyDeleteBob - good, you reacted to the challenge of the day very well and todays menu is good
ReplyDeleteNeal - yes, that is how I would do it
ReplyDeleteTom,
ReplyDeleteserving size is 2 scoops with 12 grams of carbs, i used 1/2 of 1 scoop so 3 grams.
Double Workout Today
ReplyDeleteCalories: 2658 Protein: 212 Carbs: 270 Fat: 77
5:00 KB cardio 30 minutes
6:20 AM Rolled Oats
Almond Sliced
Raisins
Almond Breeze
7:00 Squats
8:00 Post Workout Drink
9:00 1 Tub Chicken
1 Tub WW Pasta
11:00 2 Ezekiel
2 tbs Almond Butter
3:00 PM 23 Almonds
5:00 PM .5 Tub Chicken
Escarole
WW Pasta
7:00 PM .5 Tub Chicken
Escarole
WW Pasta
low carb day
ReplyDelete8am 1/4 container rolled oats
one peach
12pm one container tuna tomato and safflower
3pm 1/2 sweet potato
6pm protein shake
8pm 1/4 container couscous (red mill)
one beef lean burger
mixed veggies
of course the supplements - flaxseed and fishoil
do i need another shake tonight?
oops - on the mens page
ReplyDeletetom - have jody check here please - thanks
ReplyDeleteHigh carb day
ReplyDelete8:00 - Dream Protein, Greens First, 1/2 banana, 1 serving almond butter
10:00 - 2 eggs w/yolks, 1 slice Ezekiel
Packed:
Protein:
shrimp
chicken sausage
tuna salad
Carbs:
1 package whole wheat pasta w/tbs pesto
1 more slice ez bread
Fats:
23 almonds
from pesto
from almond butter
Fruit:
another 1/2 banana
Veggies:
salad
canellini beans
celery
9 30 special k fruit and yogurt with skim milk (i have no more eggs) and 1/2 banana
ReplyDelete1 chicken soup with veggies
4 chicken hamburger - no bread with asparagus and sweet potato
'fries" (in oven)
fruit compot
6ish a handful of edamame
8 a few pieces of turkey cold cuts
water throughout the day
HIGH CARB DAY
ReplyDelete9:30 1/3 container rolled oats, banana, 2 tbsp almond butter
12:00 1/2 container chicken meatballs, 1/2 container sweet potatoe
2:00 Large salad with balsamic and 1 tbsp olive oil and garlic seasoning
5:00 the other 1/2 of 12:00 meal (prolly only a quarter container of the sweet potatoe - i was full)
6 to 7 Spinning (interval ride)
7 to 8 TBC
before bed Dream Protein 2 scoops
Tom the charge did go through for the Dream Protein per my bank statement.
ooops forgot with the 2:00 salad I had a container of Tuna with 2 tbsp smart balance and onion.
ReplyDeleteLow Carb Day!
ReplyDeleteProtein:
60g whey
1 - 9.5 chicken sausage
1 - 9.5 extra lean ground chicken, extra lean ground sirloin
Carbs:
1 - 9.5 sweet potato
Fats:
a little over 60g
_____________________________________>
9AM
30g whey, small apple, 1 tbsn almond butter
1130 Upper Body
1PM
20g whey, sweet potato
3PM
chicken sausage, sweet potato, 1/2 cucumber
5PM
sirloin, chicken sausage, sweet potato, celery, mixed peppers
9PM
ground chicken, salsa, baby carrots
1030PM
30g whey, 2 tbsn almond butter
Dawn, yes, have another protein shake. Dawn no fruit on low carb day.
ReplyDeleteTracy, looks good.
ReplyDelete8a 1 ez bread w/ 1 tbs almond butter
ReplyDelete10:30 1 cont egg whites with chicken sausage and spices,
2:30 1 cont sauteed ground chicken with roasted peppers, sun dried tom. and spinach and port. pella mushrooms on 1 tbs canola oil with 1/2 cont wild rice
7:30 1 cont. of baked chicken with coleslaw salad (minus the mayo) with 1 tsp olive oil and white balsamic vinegar
raw peppers and water throught the day
Hi tom, here goes anthonys day..we didnt get
ReplyDeletephase 2 until today..so i guess we
used our high carb days mon/tues. next
week we will try to use them on heavy
workout days.
Low carb day
630am 1 apple
820am protein shake/greens
packed for the day.
proteins;
1 cont chicken sausage
1 cont turkey
carbs;
2 sl ezekeil bread/w 1/2 cont tuna salad
fats;
20 almonds(16gf)
1 tbsp safflower mayo (5gf)
1 tbsp olive oil
veggies; salad at dinner
1030pm protein shake