Todays Diet:

1st meal: (8:15am) Deli turkey meat/ wheat bread/ 2% Kraft single/ Smart Balance Light/ Dannon Light & Fit Smoothie 305cal., 31g carbs, 21g protein, 10g fat

2nd meal: (11:00am) Chicken soup with black beans/ carrots raw 350cal., 31g carbs, 26g protein, 3g fat

3rd meal: (1:30pm) Deli turkey meat/ wheat bread/ 2% Kraft single/ Smart Balance Light/ carrots raw 290cal., 22g carbs, 17g protein, 10g fat

WORKOUT

4th meal: (4:00pm) Protein Bar 180cal., 3g carbs, 19g protein, 5g fat

5th meal: (6:30pm) Lean Steak, rice, bell pepers/ onions/ corn/ parmesan cheese/ FF sour cream 550cal., 32g carbs, 37g protein, 27g fat

6th meal: (9:30pm) Protein Shake w/water 138cal., 4g carbs, 27g protein, 1g fat

Totals for today:
1813 calories - 123g carbs – 147g protein - 56g fat

Todays Workout (2:35pm - 4:00pm):

7 min. (elliptical trainer) warm up

target muscle stretching

-Seated Cable Rows (4 sets; 40-85lbs; 12-8 reps) had to switch, the DB Rows were making my joints pop & hurt really bad
-Front Lateral Pull-Downs (3 sets; 55-75lbs; 12-8 reps) Used the Lat Pulldown machine in the free weights room, for some reason I can lift a lot more on it.

SuperSet:
-Arnold Presses (4 sets; 12-20lbs; 12-8 reps) alternating with DB Shrugs (3 sets; 25lbs per arm; 15 reps)

-Hyperextensions (3 sets; BW; 15 reps)

SuperSet:
-Incline Bench DB Curls (3 sets; 12-15lbs; 15-10 reps) alternating with Concentration Curls (3 sets; 12-20lbs; 15-10 reps)

target muscle stretching in between sets, followed by

20 min. high intensity cardio challenge (elliptical trainer)
220 calories burned

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