Cass's diet record Wed May 23, 07. (Workout Day)
Good sleep last night. Slept 12 am to 7:00 am.
7:00 am - Got up, made Justin Breakfast, cleaned the kitchen, took probiotics etc. While trying to wake up, I looked through some of the cookbooks I own to pick more recipes to modify for the new book today. By 7:40 am, I still felt a bit blah, so I went back downstairs to bed and rested for about 25 mins.
Finally got going at 8:15 am and went out walking/jogging with the dogs for 35 mins. Nice day again, which made me feel much better. Got in the house, showered, did a load of laundry and took greens and supplements.
9:30 am - Took greens and supplements = 30 cals, 6 NET carbs
Had a phone meeting again this morning from 9:45 am until 11:00 am, so didn't get to drink my shake right away. I was ravenous when I finally got off the phone as a result. THAT is why I tell women to eat within at least 2 hours of waking. Otherwise, you'll feel crazy when you finally do eat and may not want to stop. (I wanted to drink more… or dig into the bag of natural almonds,,, but I didn't)
11:00 am - Took 4 fish oil, and Rev-Z = 36 cals, 4 g fat
11:00 am - Drank first shake of day (made in blender): 1 1/2 scoops Dymatize whey, 8 frozen strawberries, 1/6 cup almonds, 1 tsp ground flax, and glucomannan = 291 cals, 38 g pro, 10 g NET carbs (15 - 5 fiber), 11 g fat
Worked at computer all day. Took breaks to do burpees, jumping jacks, bridges, etc when playing with my dog.
12:30 pm - Red Bell Pepper = 20 cals, 5 g NET carbs,
2:00 pm - Shake #2: 1 1/2 scoops LC Metabolic Drive whey, 1/6 cup almonds, 1 Tbsp ground flax, and glucomannan = 290 cals, 35 g pro, 6 g NET carbs (12 - 6 fiber), 14 g fat
4:30 pm -Shake #3: 1 scoop Dymatize Whey, 6 frozen strawberries, 1 tsp olive oil, 1 Tbsp ground flax, glucomannan = 218 cals, 24 g pro, 8 g carbs, 10 g fat
Peas and corn = 52 cals, 13 g carbs,
5:50 pm-(Was kind of hungry and going to the gym at 7 pm so had something) = 1/2 scoop LC MD, 20 g raisins = 56 cals, 14 g carbs
Gym workout, 7 to 8:15 pm.
10 min on crosstrainer plus upper body dynamic warmup
A1) Bench Press: 5 sets, 10 reps, 90 lbs
A2) T-bar row: 5 sets, 10 reps, 45 plate
B1) DB Incline Press: 3 sets, Alt arm 5,4,3,2,1 reps (total of 15 reps each arm), 30 lbs each hand
B2) One arm DB row: 3 sets, 10 reps, 35 lbs
Bicep curls, tricep dips as finisher.
20 min more cardio
Quickly changed and headed out from the gym to meet Justin for dinner where I met his friend from CA who was in town because his sister just passed away (sad, sad)
9:15 pm - Whole food meal: Mahi Mahi 7 oz (it had butter on it), steamed zucchini (1/3 cup), 3 tbsp whole wheat cous-cous (probably had butter on it too). Drank water and unsweetened iced tea = 354 cals, 45 g pro, 12 g carbs, 14 g fat
Totals = 1368 cals, 142 g pro, 74 g carbs, 56 g fat
It was great to socialize with Justin's long-time buddies. I wasn't so excited about eating out though and almost wished that I just drank a shake and had a fruit leather in my car on the way there because I didn't want to go too far off my eating plan. I still chose wisely and didn't eat as much as I possibly could of if I wasn't caring about it. I was a little snobbish too in that I wished I could have cooked the fish myself since I just KNEW the chef would cook it with some gawd-awful soybean oil or hydrogenated margarine. That's why I love going out for sushi and just having the raw fish - I know you can't mess that up too much.
Home at 11 pm, felt a little restless because of the caffeine so didn't fall asleep until about 12 pm.