Monday, 19-Jul-2010

Weight: 214

Cardio: 40 minutes of walking.

Workout: Weights

5 minute warm up on treadmill

Incline db press 14/12/10/8 (25/25/35/40)

Flat bench press 10/10/10 (25/35/40)

Upright rows 12/10/8 (16/20/20)

Side laterals 10/10/10 (16/20/20)

Tricep pressdown 12/10/10 (16/20/20)

Abs

Reg crunch 15/15

Rev crunch 15/15

Heel on toe both sides 10/10/10/10

Side crunch both sides 10/10/10/10

Reg crunch 20

Stretch 5 min

Did something different with food to better control my intake. Used the macro guidance and developed the following. It looks complicated but it worked, at least for today.

Total Allotment Delta prot Meal 1 30 prot shake 23 Vita Top 4 Blueberries 1 28 30 -2 carbs Meal 1 30 3 26 11 40 30 10 fat Meal 1 10 3 2 0 5 10 -5 prot Meal 2 30 Tuna 13 tuna 13 Almonds 3 29 30 -1 carbs Meal 2 10 4 4 3 11 10 1 fat Meal 2 20 3 3 8 14 20 -6 prot Meal 3 30 Squash 3 Chicken 40 Wheat Bread 3 46 30 16 carbs Meal 3 20 6 0 12 18 20 -2 fat Meal 3 10 1 10 1 12 10 2 prot PreW 30 prot shake 23 String Chz 7 30 30 0 carbs PreW 10 3 0 3 10 -7 fat PreW 10 3 6 9 10 -1 prot PostW 30 Wheat Bread (1) 3 PB (1T) 4 prot shake 23 30 30 0 carbs PostW 20 12 3 3 18 20 -2 fat PostW 10 1 8 3 12 10 2 Prot 13 Carbs 0 Fat -8 305 300