Wednesday, May 4, 2011

6:15am
1/2 cup oats; 4 egg whites; 1tbsp ground flaxseed; calorie-free syrup

9:30am-10:30am WORKOUT: Heavy LEGS, glutes

• 12minutes on step mill
• Deadlifts 4X10 - 60 lbs barbell
• Leg Press (feet together) - 15 (155lbs), 15 (175lbs), 12 (195lbs), 12 (215 lbs)
• Smith Machine Lunges - 10 (60lbs), 3X10 (70lbs)
• Butt Blaster - 15 (90lbs), 12 (90lbs), 15 (80lbs), 12 (80lbs)
• Hip Abductor - 12 (80lbs), 10 + 5 partial (90lbs),  2 [10 + 5 partial (100lbs)]

10:30am
6oz water; 4 oz. soy milk; 1/2 banana; 1 scoop whey protein powder; 1tbsp. ground flaxseed

12:40pm
7 strips chikenless chicken; 1 cup asparagus and mushroom sauteed in olive oil, and spinach; 1/3 cup sweet potato

3:45pm
1/2 cup apple sauce with dash cinnamon
4 egg whites
12 almonds


6:45pm
 
Tasty Little Crunchy ~ All Natural CRUNCHY Granola Bar

Nutrition Facts
Serving Size:	2 Bars (40g)
Servings Per Container:		6
Amount per Serving
Calories Total	180
from Fat	50
Amount per Serving		% Daily Value+
Total Fat	6 g	9%
Saturated Fat	.5 g	3%
Cholesterol	0 mg	0
Sodium	160 mg	7%
Total Carbohydrate	25 g	9%
Dietary fiber	4 g	18%
Soluble fiber	3 g
Insoluble fiber	1 g
Sugars	8 g
Protein	6 g

8:00pm
Large salad with balsamic vinegar
tacos -1 1/2 corn tortillas with 3/4 cup ground beef-less beef and green bell peppers 
1/4 cup avocado (with guacamole seasoning)

10pm 1 glutamine cap