Competition Bound

2/24/09

Pre-workout: 6 oz. 99% fat free yogurt, DREN

Post-workout: chocolate protein shake, 1 banana, 10 oz. fat free skim milk, BCAAs

Lunch: 2 slices whole wheat bread, 1 can tuna with mustard, spinach & tomato salad

class: 1:30-2:45

Pre-cardio: ½ orange

Post-cardio: ½ orange, 5 unsalted saltine crackers with 5 small chunks of sharp cheddar cheese, 1 slice turkey luncheon meat - felt really really hungry after this cardio session

Dinner: 6 oz. ground turkey, ketchup, spinach/tomato/cheese salad

Bedtime: 2 egg whites w/ cinnamon and splenda, 6 oz. fat free skim milk

Workout: upper body, 50 minutes cardio - AM / 30 minutes cardio PM

Breakfast (9 am): 1 lipo-6, 1/2 cup oats, 1 tsp honey, 1 tbsp flaxseed, 2 egg whites with Texas Pete hot sauce, 1 cup lemon zinger tea with two Equal packets

Snack (11 am): 6 oz. 99% fat free strawberry yogurt

Lunch (1 pm): 1 cup spinach, 1 small tomato, 4.5 oz lean ground turkey, 10 squirts 1 calorie (per squirt) Italian dressing

Class (1:30 - 2:45)

Snack: 1 banana

Doc. Appt (3:15 - 5:15 pm)

Dinner: BCAAs, 1 can tuna mixed with mustard, 2 slices homemade whole wheat bread, spinach and small tomato salad, 1 bag 100 calorie popcorn
Bedtime: 2 egg whites with cinnamon and splenda, 8 oz. fat free skim milk

My diet today is off - I normally have a protein shake after my workouts, but the timing of the doc. appt. messes things up a bit. Tomorrow will be normal. I also usually have my bread at lunchtime instead of at dinner.