Sunday November 9, 2008
I have made a reasonable effort to in the least, clean up my diet and go back to 90% whole foods and drastically increasing my water once again. I am also reducing my caffeine intake quite a bit, and we’ll see how that goes, I am truly addicted to coffee and caffeine.
My diet today is great thusfar
Coffee: 4 cups (6 oz.) w/ 3 tsp Splenda and 1 tsp fat free non-dairy creamer, each (powdered)
1 Calcium + Vitamin D
3 egg whites
1 whole egg
1/8 c reduced fat Monterrey jack cheese on eggs
1 slice reduced carb whole wheat bread
2 tsp natural PB
5 medium spears asparagus
33 oz water w/ a few tsp crystal light in it
Work Out
Back/Biceps/Abs + Cardio
Bent over uni DB Row
40s x 9 40s x 9 40s x 9
Standing Cable/Plate load Curl
70×9 70×9 70×9 75×6
Seated Wide Grip Alt Pull Downs
90×9 90×9 90×9
Alternating DB Curls
20s x 12 20s x 12 20s x 12
T-Bar Rows
75 x 8 75 x 8 75 x 8
Scissor Abs Crunch
3 sets 15 reps, 10 sec rest between sets
Prone Fit ball Crunch
3 sets 10 reps, 15 sec rest between sets
Lying Straight legged Raises
3 sets 15 reps, 15 sec rest between sets
Bench V-ups
3 sets 15 reps, 30 sec rest between sets
30 minutes on StepMill
Level 5-9 intevals every 5 minutes
15 min Elliptical
Intensity 5, Incline 9
intervals every three minutes
sipped 33 oz. water w/ one scoop BCAAs during work out, 33 more oz. during cardio work.
Post work out had 1.5 scoops WPI w/ 2 tsp BCAAs, 1 tsp L-Leucine, 1/2 tsp (2.5g) creatine mono, 1 tsp ultra super greens powder
I had another cup of coffee when I got home, damn. This is going to be hard to stay off the coffee. I am having chicken and more asparagus and a 2 tsp olive oil and water now. Blood sugar seems a lot more balanced since I cleaned things up, my hunger is not up and down constantly like it has been for the last month or so.
