Saturday, April 18, 2009
| Daily Food Plan - Date: 04-18-2009 | ||||||||
| Plan | Actual | |||||||
| Meal 1 | 2 Eggs Poached | Meal 1 | 2 Eggs Poached | |||||
| 7:30 | X | AM | Whole Grain Toast | 7:00 | X | AM | whole grain toast - 2 pieces | |
| PM | Grapes | PM | Grapes | |||||
| Meal 2 | Protein Shake w/Water | Meal 2 | Protein Shake w/ Water | |||||
| 9:30 | X | AM | 1 Banana | 9:00 | X | AM | 1 Banana | |
| PM | PM | |||||||
| Meal 3 | Chicken | Meal 3 | Chicken | |||||
| 11:30 | X | AM | Broccoli | 11:30 | AM | Spinach Salad | ||
| PM | PM | |||||||
| Meal 4 | Protein Shake w/Water | Meal 4 | Cottage Cheese | |||||
| AM | 1 Banana | AM | Grapes | |||||
| 1:30 | X | PM | 1:30 | X | PM | |||
| Meal 5 | Cottage Cheese | Meal 5 | Strawberries | |||||
| AM | Spinach | AM | Chicken | |||||
| 3:30 | X | PM | 3:30 | X | PM | Cheese Itz | ||
| Meal 6 | 1 Can Tuna | Meal 6 | Plain Pasta w/ Parmesan Cheese | |||||
| AM | Carrots | AM | ||||||
| 7:00 | X | PM | 6:00 | X | PM | |||
| NOTES: | ||||||||
| 1 Gallon Water | ||||||||
MORNING WORKOUT
Throwdown ETC - Renegade Boot Camp w/ Jason Mertlich
Saturdays are what I call my “easy day”. It’s not that the workouts are any easier, it’s just that I usually do only one workout on Saturday instead of two. Mind you, it’s not necessary to do as many workouts as I do. For me, it has basically turned into a form of entertainment, so I really enjoy the workouts.
Today the Boot Camp workout turned out to be quite challenging. It consisted of the usual warm up which was:
1. 6 minutes split into 30 second intervals of jumping jacks, foot shuffles, burpies, and mountain climbers
2. 1 minute of crunches
3. 6 minutes of foot work - split into 30 second intervals of hops, star jumps, foot shuffles, jumping squats, slalom hops, burpies, right hip turns, star jumps, left hip turns, jumping squats, high knees, burpies
4. 1 minute push ups
We had a short break to get a drink of water, and then entered the main portion of the workout which was 30 minutes long. It was 10 sets at 3 minutes per set, made up of 4 exercises which were:
1. 10 burpies
2. 10 plate curl and presses (I used a 22 lb plate)
3. 10 pushups
4. sprint 200 yards
Took a small break to get a drink of water, and then moved onto the final portion of the workout - Abs.
1. 5 minutes of Planks - Alternating between front and side planks
2. 5 minutes of crunches, bicycle crunches, chinnies
Although these boot camps are very intense, I have to admit that each time I complete one of them, I think about how far I have come. There was a time in the not so distant past that I would not have been able to have endured half of such a work out. It gives great satisfaction to be able to keep up with men and women who are about half my age! 
Tags: Diet Tips, Exercise, Lose Weight, Tone Muscle