My day
Wake-up - 15 minute walk
1st meal - Scrambled eggs with mushrooms and tomatoes, slice of whole grain bread with smart balance (flax seed added)
Supplements - Vitamin, Tonalin CLA, Creatine
2nd meal - Low-fat cottage cheese with blueberries and a salad with Italian dressing
Morning workout - M,W,F - HIIT on the jump rope
T - Upper body Plyometrics
Th - Lower body Plyometrics
Sa,Su - Distance running
3rd meal - Lean fake chicken, whole grain pasta, and a green veggie of the day with no-salt almonds
supplement: Vitamin, CLA
4th meal - Salad with Italian dressing some kind of meat substitute, a few peanuts, cashews or sunflower seeds.
Evening workout: M- Weightlifting - Arms, Chest and Back
Tu - Boxing Conditioning
W - Weightlifting - Legs, Glutes, Abs,
Lower back
F - Weightlifting - Arms, Chest, Shoulders,
Upper Back
5th meal - Whey protein shake, salad with olive oil with extra green veggies.
Supplement: CLA
Late night conditioning - M,W - Yoga
6th meal on nights I do yoga i have a small amount of rice, veggies and some kind of protein (maybe 150 cal. total for the whole meal)
Sleep
Of course it is not exactly the same everyday, but that's the jist of it. Also I take every other Sunday off from distance running.
2007-09-14 07:07:35
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answer #1
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answered by Greg S 5
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Yesterday:
meal one (6:30): 1/2 cup oatmeal with 1 scoop chocolate protein powder, 1 cup strawberries, 1 banana
meal two (9:00): 1/2 cup peanuts, 2 oz. mozzarella cheese, 1 cup broccoli, 5 grams fish oil
meal three (12:00): Leftover stir-fried teriyaki chicken with peas, 2 cups broccoli, cauliflower, 2 whole carrots, 1 cup frozen blackberries
meal four (3:00): 1/2 cup pistachios, 1/2 scoop protein powder, 5 more grams fish oil
About 4:30, got home from work, exercised--
bench press---5 sets of 5 reps, alternated with
weighted pullups---5 sets of 5 reps, then. . .
pushups with weighted vest---4 sets of 8 reps, alternated with
weighted close-grip chinups---4 sets of 8 reps, then. . .
1-arm lateral raise--3 sets of 12 reps, per arm, then. . .
jumprope for almost 3 minutes, then. . .
Meal five (5:30): about a package of sweet tarts and 1 scoop protein powder
Meal six (6:30) Sauteed 8 oz. chicken breast with plum salsa (a mixture of pureed plums, onions and spices), about 1 cup of black bean, corn and tomatoes, 1 cup steamed okra, a bowl of raw baby spinach with fat-free lit italian dressing
Meal seven (9:30): 2 whole boiled eggs
went to bed around 11:00
Adds up to around 2500 kcal, split pretty evenly between protein, carbs, and fat.
Been eating this way for a while now and still slowly widdling down in bodyfat percentage. Currently about 10.5 % , 175 lbs, down from about 20% this time last year.
I train usually 4 times per week, alternating upper and lower body days, do very little cardio besides the jumprope, which i only do MAYBE three times per week, though i usually take 1 or two 15 minute walks during breaks at work and i usually run up the stairs (to 5th floor office) instead of using the elevator. Sometimes I'll do a timed sprint up the stairs to the 8th floor, but not often. a couple of times a week i replace a healthy meal with something greasy or sugary that I've been wanting. That's about it. I'm about toadd about 200-300 kcal in to my diet for a couple weeks, then go on a strict diet for 2-3 weeks to try to finally break the ten percent barrier, jst because I've never been that lean (actually I guess I've never been THIS lean either) and would love to know what it's like.
2007-09-14 07:34:06
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answer #2
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answered by twitching_green_grasshopper 3
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Wake up 5:pm
Make coffee
Pull Bong
go swimmin about an hour
sit with the wife until 9 pm
go to work
come home about 9 am
pass out do it again
2007-09-14 21:24:18
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answer #3
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answered by Anonymous
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