6 am: 1 whole egg, 7 egg whites, 2/3 cup oats, 1/2 cup cottage cheese, splenda
10 am: 2 scoops whey protein
11:30 am: 6oz chicken, 3/4 cup brown rice, 3/4 cup green beans
2:30 pm: Cucumber chunks
3:30 pm: 1 can tuna, 1 Tbsp light mayo
5:30 pm: Protein bar 290 cal, 9 g fat, 31 g protein, 23 g carbs
6:00 pm: workout
8:00ish pm: 6oz chicken, 3/4 cup brown rice, spinach with light Italian dressing
10 pm: 3/4 cup cottage cheese and a few pieces of pineapple
Well before I left work today my children told me that they miss me and were wondering when I was going to come home. I am working between 20 and 40 hours of overtime every two weeks, getting to work at 6am and getting home at about 7:10pm. So I pushed hard through my lifting but didn't do any abs or back extension today. Sacrificing a little gym time for my children is a great exchange. :-)
My workout:
Squats
DB Bench
Step back lunges
Lat pull down
Dead lift
Shoulder press
United States10 am: 2 scoops whey protein
11:30 am: 6oz chicken, 3/4 cup brown rice, 3/4 cup green beans
2:30 pm: Cucumber chunks
3:30 pm: 1 can tuna, 1 Tbsp light mayo
5:30 pm: Protein bar 290 cal, 9 g fat, 31 g protein, 23 g carbs
6:00 pm: workout
8:00ish pm: 6oz chicken, 3/4 cup brown rice, spinach with light Italian dressing
10 pm: 3/4 cup cottage cheese and a few pieces of pineapple
Well before I left work today my children told me that they miss me and were wondering when I was going to come home. I am working between 20 and 40 hours of overtime every two weeks, getting to work at 6am and getting home at about 7:10pm. So I pushed hard through my lifting but didn't do any abs or back extension today. Sacrificing a little gym time for my children is a great exchange. :-)
My workout:
Squats
DB Bench
Step back lunges
Lat pull down
Dead lift
Shoulder press