This day was perfect. Macros and calories lined up excellently.
Cass's diet record Tues May 28, 07. (Training Day)
Good sleep last night. Slept 12:30 am to 8:30 am
6:30 am - Got up and made Justin his lunch for work and his breakfast for the road (a shake). He started summer hours this week, so it means, we'll be going to bed a lot earlier (not that last night was a good example). When he left, I came back to bed and slept for another hour and a bit (I just wasn't ready to be awake at 7am).
9:00 am - went for a quick walk/jog with the dogs outside - 25 mins.
9:40 am - Took greens and supplements = 30 cals, 6 NET carbs
10:00 am - Took 2 fish oil, 2 GLA, se7en (am going to take this 2xday for next 2 weeks) and Rev-Z = 18 cals, 2 g fat
10:10 am - Made a whole food meal for breakfast: 1 large egg, 1/3 cup egg whites, 10 g walnuts, cilantro, spinach and pepper. Served over 1 slice of Ezekiel sprouted grain bread, with 1 tbsp Heinz One Carb Ketchup. Had 10 big fresh blackberries = 242 cals, 19 g protein (some from bread, and nuts), 19 g NET carbs (27 - 8 fiber), 10 g fat
Worked on computer all morning. Back to work day.
12:30 pm - 120 g Extra Lean Ground Turkey with 90 g Organic Pasta Sauce. 1 Medium red bell pepper, and 65 g blackberries, 2 fish oil = 292 cals, 34 g protein, 12 g NET carbs (16 -4), 12 g fat
3:45 pm - 150 g cooked tilapia with Hot Sauce and spices. 70 g corn, 100 g green beans. 10 g walnuts = 308 cals, 39 g pro, 20 g NET carbs (23-3), 8 g fat
5:30 pm (pre-gym) - red bell pepper, 60 g lean ground turkey with One Carb Ketchup, 60 g blackberries = 148 cals, 18 g pro, 10 g Net carbs (15 -5), 4 g fat
Gym workout 7:30 pm to 9:10 pm: Took 1 F-heit before training (made me kind of nauseous)
Heavy upper body workout 4-6 reps,
Start with 20 mins on crosstrainer
Warmup A1) Single arm rope tricep pushdowns - 15 reps, 3 sets
Warmup A2) Single arm squat row - 15 reps, 3 sets
B1) DB Bench Press: 45 lbs each hand - 4 sets
B2) Single arm decline ab crunch - 15 pounds, 4 sets, - 12 reps each side
C1) Military Press: 65 lbs, 6 reps
C2) Rope Bicep curls, 10 reps
D1) Seated Row: 115 lbs, 6 reps
D2) Staggered Pushup: 4 each arm
D3) Assisted Pullups: 5 reps
Cardio 30 mins more
Stop at grocery store. Home at 9:45 pm
10 pm - Eats: 140 g cooked tilapia with Hot sauce, 20 g walnuts, 95 g apple, 100 g blackberries, 60 g corn plus 100 g green beans with 30 g organic tomato sauce and glucomannan. Two Flameout, Two GLA = 462 cals, 39 g pro, 36 g NET carbs (49 - 13), 18 g fat
Totals = 1500 cals (1608 if fiber was added), 149 g pro, 103 g carbs (130 - 27 fiber), 55 g fat