07/05/2008: Hammies Day! *feedback pls*
It’s really cold out today, I’m even wearing a thermal singlet to work!
Love my intense legs workouts, and today is hamstrings. I am working in the 20 rep range for 4 sets each exercise and I am totally rooted by the time I am done! I will do 20 - 30mins low intensity spinning afterwards to get the junk out of my muscles and assist recovery.
Meal 1 (7am)
60 Rolled Oats
1/2 Banana, mashed
20g Raw nuts/seeds
25g Horley Sculpt PP
Small light soy latte
Cal 426, Pro 30g, Carb 57g, Fat 7.3g
Meal 2 (11am)
150g Jalna Fat-Free Yoghurt
3 Feijoa’s (it’s a guava!)
Green Tea
Cal 100, Pro 1g0, Carb 16g, Fat 1g
Meal 3 (1pm)
100g Chicken Breast
1/2c Brown Rice
1c Broccoli
Small light soy latte
Cal 350, Pro 38g, Carb 36g, Fat 6g
Meal 4 (4pm - pre w/o)
2 Mountain Bread Oat wraps
5 Egg whites with cinnamon
Small Orange
ViG
Cal 289, Pro 24g, Carb 44.8g, Fat 2g
Meal 5 (7.30pm post w/o)
BCAA’
Creatine
25g Dymatize Elite Whey
Apple
Cal 172, Pro 25g, Carb 20g, Fat 2g
Meal 6 (9pm)
130g Tuna
1/2c Brown Rice
1c Vegetables
15ml Flaxseed oil
Cal 423, Pro 38g, Carb 33g, Fat 16g
Meal 7 (11pm)
3 Egg Whites
1 Whole Egg
Cal 131, Pro 18g, Carb 1g, Fat 6g
Total: Cal 1888, Pro 173.4g, Carb 209g, Fat 37.8g (% = P37/C45/F18)
Have I got my pre & post workout meals in order? Hrmmm.. I’m going with the low gi Mountain wraps/ egg whites/ orange beforehand for the sustained release - and the PP and apple after for high gi. I have been trying to nail the pre/post workout meals for awhile: need something easy to stomach pre, and something not too heavy post. I usually work out straight after work.
I will post my workout tonight
Feedback would be appreciated…
