Cass's diet record Thurs May 17, 07. (Training Day)
OK sleep last night. Slept from 11:30 pm to 7:15 am.
Was woken up at 6:50 am by Justin getting ready for work, but I just didn't want to get out of bed just yet, so I asked him to make his own breakfast so I could sleep in a bit longer. He wasn't happy….
Got up finally at 7:40 am, had probiotics and foam rolled quickly because I had to be out the door by 8:20am. Weighed myself and was 129 lbs. Not sure what to think about this because I've definitely leaned out.
8:00 am - Took greens and supplements = 30 cals, 6 NET carbs
8:15 am - Took 4 fish oil, Se7en and Rev-Z= 36 cals, 4 g fat
8:35 am - Drank first shake of day (made in blender) while driving: 1 1/2 scoops Dorian Yates Propeptide with 1/6 cup whole natural almonds, 1 tsp ground flax and glucomannan = 238 cals, 34 g pro, 3 g NET carbs (9 - 6 fiber), 10 g fat
Note: Realized this AM that I need to stop drinking the casein and whey concentrate proteins (like DY PP) because right after drinking this, my stomach would NOT stop talking to me and it got bloated. I have a history of stomach ailments and I know I'm lactose intolerant. Lately my GI tract has been giving me a whole lot of trouble (hence the GI appt yesterday), so for the remainder of my 8 shake days, I'll switch to a pure whey hydrolysate, the LC MD by Biotest and I just bought Dymatize whey with lactase already in it. That should help reduce the bloating and tummy issues.
Had physical therapy tx for shoulder and knee. Then, drove around doing errands and got to gym at 11:15.
At 10:45 am - Had fruit leather for pre-workout carbs = 36 cals, 9 g carbs
Worked out pretty hard from 11:15 am to 12:20 pm
Did 15 min of warmup and Dynamic stretching.
A1) Push Press: 4 sets, 10 reps, 65 lbs
A2) Front Squat (no rest between PP and FS. 60 sec rest between combined ex's): 4 sets, 12 reps, 65 lbs
B1) Seated neutral grip shoulder press: 3 sets, 12 reps, 20 lbs each hand
B2) Reverse Lunges: 3 sets, 12 reps, 20 lbs each hand
B3) Weighted Decline Russian Twists: 10 lbs
C1) Lateral raises: 3 sets, 15 reps, 10 lbs each hand
C2) 1 arm DB row: 3 sets, 12 reps, 30 lbs
C3) Reverse Crunch
D1) Tricep kickback, Preacher curl, Prisoner squats (quick giant set as a finisher): 2 sets
12:30 pm - 1 scoop Whey hydro (mixed in shaker while driving… it got pretty messy in my car) and 1 fruit leather =136 cals, 24 g pro, 10 g carbs, 0 g fat (I would have preferred if there was fiber in this or some flax oil to slow nutrient absorption a little)
Drove around after gym to pick up groceries for book cooking tonight. Took about an hour.
2:15 pm - Whole food meal at home: 150 g grilled chicken breast, 2 small corn of cob, 20 g whole natural almonds = 443 cals, 50 g pro (some pro from corn and almonds), 36 g NET carbs, 11 g fat
Totals so far: 931 cals, 108 g pro, 64 g carbs, 27 g fat
4:00 pm - went in kitchen and my roomie was making food for the book. She made broccoli slaw and a yogurt cucumber snack. I tested them out because I was hungry ** should have just had another shake (about 1/4 cup plain low fat yogurt, 1 cucumber, 1 tsp olive oil, 1/2 red bell pepper) = 97 cals 4 g pro, 9 g carbs, 5 g fat
5:00 pm - had to eat because my brain was shutting off: 1 1/2 scoop Dymatize Whey Banana Smoothie with 1/6 cup almonds and 50 g fresh raspberries = 270 cals, 38 g pro (some from almonds), 7 g carbs, 10 g fat (Also had 2 fish oil)
Felt good after eating this.
Totals: 1298 cals, 150 g pro, 80 g carbs, 42 g fat
6:30 pm - Lost control and ate a medium bowl of broccoli slaw made with carrots, red bell peppers, zucchini, onion and olive oil = 175 cals, 10 g NET carbs, 15 g fat Then,,, almost ate an entire breast of chicken, but stopped after chewing one bite.. felt guilty
8:45 pm - 1 1/2 scoops LC Whey with Sugar Free Raspberry Flavor and 10 g almonds = 210 cals, 36 g pro, 3 g carbs, 5 g fat
9:15 pm - had another scoop of Whey = 100 cals, 21 pro, 1 carb, 1 fat
Totals: 1790 cals, 211 g pro, 94 g carbs, 61g fat
My calories are largely derived from vegetables and protein, so I'm OK with this day… I just really needed to eat because my brain was shutting down frequently due to stress of work. BCAAs are definitely a savior though to prevent me from TOTALLY losing it.