Wednesday
3 egg whites 1 whole egg
2 pieces Ezekiel toast
1/2 tbsp raw honey
coffee with almond milk & splenda
355 Cal|9.1g Fat|42g Carb|26.1g Pro
Snack-
2 Scoops protein powder
258 Cal|4g Fat|12g Carb|42g Pro
Lunch-
4oz lean beef
1 small Ezekiel tortilla
1/2 green bell pepper
1 small apple
322 Cal|6.9g Fat| 37.1g Carb|28g Pro
Snack (Pre-workout)-
1 Scoop protein powder
1Tbsp peanut butter
223 Cal|10g Fat|9.1g Carb|25g Pro
(Post Workout)-
Orange
62 Cal|0.2g Fat|15.4g Carb|1.2g Pro
Dinner
6oz pork ribs
2 c. spinach sauteed
1/2tbsp safflower oil
1/4 c mushrooms
651g Cal|51.2g Fat|4.3g Carb|42.3g Pro
1648 Cal| 81.4g Fat|120g Carb|164.6g Pro
Challenges:
The boyfriend made ribs & I don't know what the deal is lately because he usually doesn't prepare dinner and suddenly when I start a diet, he is making dinner every night! I ate it because it didn't seem too bad but I'm about to look up the macros & then we will see just how bad it was.
Alright, so after totaling the calories, the ribs really didn't push me over. I still brought my calories below maintenance and got significant amounts of protein in.
Workout:
Stiff Arm Pull Down 3x20 (triple set)
Tricep pulldown 3 x 20
Walking lunge 3 x 20
Bent over Dumbbell Row 3 x 20 (superset)
Pop Squat 3 x20
Upright row/ Shoulder press combo 3x15 (tripleset)
Walking lunge 3 x20
I couldn't find any videos on the actual movement but basically you do the upright row then move straight upward to a shoulder press.
Bicep Curl dumbbell 3x15 (superset)
Stationary weighted lunge(Bulgarian split squat? First I've heard it called that) 3 x 20 (10 ea leg)
Up n outs 3x15 (superset)
Scissor kicks 3x30
http://www.youtube.com/watch?v=EUMKiKVAtdI (although this is more of an aerobic move, I lifted front then side and down. Front, Side, Down.
Leg Ext. 3x15
1hr elliptical. I intended to only do 45min but I ended up doing an extra 15 because of V-day dinner and the ribs.
I hope you enjoyed the videos! :)
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