Day 5

Breakfast-

4 egg Whites 1 Whole egg (aha! I added a white)

2 pieces Ezekiel Toast

1/2 TBSP honey

1/4C Skim milk, coffee, splenda

353 Cal |6.2 g Fat|43g Carb|30.7g Pro

Snack-

1 scoop whey

110 Cal|1.5g Fat| 2g Carb|22g Pro

Lunch-

4oz 93/7 lean turkey

1 C peas

apple

438Cal |12.7g Fat|38.8g Carb|37.9 g Pro ( I didn't realize peas had so many carbs!)

Snack-

1 scoop protein

coffee w/ skim milk & splenda (second coffee, I know, addict <-)

131 Cal| 5g Carb| 24.1g Pro

Post Workout

orange

62 Cal|0.2g Fat|15.4g Carb|1.2g Pro

Dinner

Protein Waffles (recipe below)

w/ raw honey

and peanut butter

2oz ribs

TOTAL 1674 Cal|41.1g Fat|149.8g Carb|175.3g Pro

Workout-

Bench press 3x20

(tried super setting lunges but my knees were hurting, I did a lot of plyos this week after not having done them for a while...all of that jumping can be hard on your body! I didn't want to injure myself so I skipped the plyos this workout)

Incline bench press dumbbells 3x15 (My triceps were burning! Woo-Wee)

(tried some more lunging, just did what I could before it hurt)

Side Lateral raise dumbbells 3x20

Lat pull down 3 x20

Bicep curl with EZ bar 3x15 (this is the bar that has two zig-zags in it, I find it is more comfortable on my wrists than a straight bar)

30 min elliptical

Challenges: Someone hit my car yesterday so I was angry. I had a hard time focusing on my workout & my phone wasn't charged! So no music to train to, but I still had a good gym session.

Protein Waffles Recipe

I am a very impatient cook, I would rather prepare something quickly and eat it quickly than to take a lot of time on perfecting a recipe. When I eat, I am ready to eat! I hate waiting around. So, there is probably a better recipe out there, but this one works just fine for me.

• 2 scoops vanilla whey (any flavor seems to work without tasting the whey)
• 1/2 C oats ( I used steel cut, non-instant always note when I say oatmeal, it is the rawest form, none of that quaker, flavored stuff!)
• Pinch of baking powder
• 1 whole egg
• 1/4 C Water ( I usually wing the measurements, just add a little water at a time and blend. It shouldn't be too thick but not really watery either! Just about the consistency of pancake batter)

You can add all sorts of things to this recipe; fruit, flax seeds, honey, nuts, anything really! Then I topped my waffles one with honey and one with peanut butter. I was too impatient to make my own syrup, but a really good recipe is below:

1/2 squeezed orange juice

mixed with honey

again, I suck at measuring! Just do it. :0)