09/05/2008 - *FEEDBACK PLS!* Quads + Food
I will be working quads this afternoon - this is not my usual quads day, it’s normally Sunday.
However, I am doing a 4k run event (recreational) on Sunday and had to change my routine this week. It’s not a ‘huge’ run, but I havn’t jogged regularly over 10-15mins for about 2 months so it’s going to stress the legs a bit
Am I happy about having Hammies on Wednesday, then Quads on Friday.. no… it’s certainly not ideal as I have some DOMS still from Wednesday. My other option was to do quads tomorrow but I wanted atleast a day between quads and the run, so those are the cards dealt and I will do my best with it! I most likely won’t increase any weights, just do maintenance.
Activity:
Quads + Calves
Cardio: Low - medium intensity 30mins
My abs are feeling it today too, I did 70kg cable crunches last night and they are a’flame!
Being that the weather is getting so cold, last night I experimented with a hot drink to have before bed.
I came up with:
Hot Choc Soy Peanut (AKA Hot Peachoy!)
1/2 TBSP Nat Peanut butter
Tsp Cocoa powder (just cocoa, no sugar mixed stuff)
250ml Vitasoy ‘Heart’ soy milk
.. heated up in the microwave until steaming hot. It was pretty nice, though slightly bland (lack of sugar will do that!). But it was a good choice to get some protein and good fats in before bed, without amping myself up on sugar that is not needed.
Now the recipe is over and done with - here is today’s food:
6.30am
Scoop Horleys Sculpt PP
60g Rolled Oats
1/2 Small banana
20g Sultana/raisen/apricot dried mix
Fish oil caps, multi, glucosomine, green’s powder
(426cal, 28.3g pro, 56.8g carb, 7.3g fat)
8 am
Soy Latte
10.30am
2 x Mountain Bread (oat)
5 x Egg Whites
cinnamon
1c Broccoli
Peppermint Tea
(245cal, 25.g8 pro, 31.7g carb, 1.6g fat)
1pm
100g Tuna (springwater packed)
1/2c Brown Rice
1c Broccoli
Long Machiatto
‘ViG’
(259cal, 29.8g pro, 31.7g carb, 1.6g fat)
2.30pm (Work out)
4.30pm (PWO)
Scoop Dymatize Elite Whey cafe mocha
BCAA’S
Creatine
Apple
(161 cal, 21.5g pro, 19.1g carb, 0.5g fat)
7.30pm
Bowl home-made vegetable soup (veges/water - no stock)
100g Chicken breast
50g Rolled Oats
10ml Flaxseed Oil
(476 cal, 38.5g pro, 36,9g carb, 18.1g fat)
10.30pm
5 x Egg Whites
Cinnamon
Flaked Almonds/ Brazil Nuts
100ml Vitasoy ‘Heart’ milk
(233cal, 23.6g pro, 6.1g carb, 13.4g fat)
___________
Total 1798 cal
167.4g Protein
183.5g Carbs
41.8g Fat
38P/41C/21F
Any comments on my food choices/ break down?
Keep in mind that this is my first week of cutting down portion sizes/ reducing intake a bit and starting to count calories again, so I can cut that little fat layer that I gained while on my ‘healthy bulk’ over the last few months
I will be monitoring my energy levels and workout intensity, and doing weekly weight/ measurements also.
Tomorrow: Back + Spinning (low intensity - mainly to loosen the legs for Sundays run)
