Tuesday, February 3, 2009
| Daily Food Plan - Date: 02-03-2009 | ||||||||
| Plan | Actual | |||||||
| Meal 1 | 2 Eggs Poached | Meal 1 | 2 eggs poached | |||||
| 8:00 | X | AM | Whole Grain Toast | 8:00 | X | AM | whole grain toast - 2 pieces | |
| PM | Grapes | PM | Grapes | |||||
| Meal 2 | Protein Shake w/Water | Meal 2 | Protein Shake w/ Water | |||||
| 10:00 | X | AM | 1 Banana | 10:00 | X | AM | 1 Banana | |
| PM | PM | Blueberries | ||||||
| Meal 3 | Chicken | Meal 3 | Chicken | |||||
| AM | Broccoli | AM | Broccoli | |||||
| 12:00 | X | PM | 12:00 | X | PM | Grapes | ||
| Meal 4 | Protein Shake w/Water | Meal 4 | Cottage Cheese | |||||
| AM | 1 Banana | AM | 1 Banana | |||||
| 2:00 | X | PM | 2:00 | X | PM | |||
| Meal 5 | Cottage Cheese | Meal 5 | Tuna - 3.5 oz | |||||
| AM | Celery | AM | almonds | |||||
| 4:00 | X | PM | 7:00 | X | PM | |||
| Meal 6 | 1 Can Tuna | Meal 6 | ||||||
| AM | Carrots | AM | ||||||
| 7:00 | X | PM | X | PM | ||||
| NOTES: | ||||||||
| 1 Gallon Water | ||||||||
MORNING WORKOUT - SHOULDERS & CORE
1. Barbell Front Raises - 3 sets of 15 reps at 45 lbs
2. Barbell Upright Rows - 3 sets of 15 reps at 45, 65, and 70 lbs
3. Incline Bench Lateral Raises - 3 sets of 15 reps at 20 lbs
4. Decline Bench Sit Ups (high level) - 3 sets of 15 reps
5. Planks (pushup position) - 3 sets of 30 seconds each set
6. Planks (pushup position) with one leg raised - 3 sets of 30 seconds each set
CARDIO - 45 minutes on the Stair Master
THROWDOWN ETC RENEGADE COMBAT CONDITIONING - UPPER BODY WORKOUT w/ Jason Mertlich
Tonight was a killer again. On upper body night, we do a ton of pushups. Tonight was no exception. I think I am becoming a little more accustomed to it, though, as it is a killer, but not totally killing me like before! Way fun!
Tags: Diet Tips, Exercise, Lose Weight, Tone Muscle