Thursday:
Breakdown of Meals:
Breakfast: 3 egg whites, 1 yolk, 1 ezekial bread (194 kcal)
Snack: Ultimate Muscle Protein, Vanilla, (Beverly International) 1 scoop (120 kcal)
Lunch: 4 oz chicken, 1/2 c sauteed peppers and tomato 2 c romaine and 2 tbs light dressing ( 260 kcal)
Snack: UMP Vanilla, 1 scoop, (120 kcal)
WORK OUT: 45 min Cycling class, followed by 45 min weight training
Dinner: 1 lean cut pork chop, sauteed with onions and spinach and mushroom in a light wine reduction, 1/2 medium sweet potato ( 400 kcal)
Snack: 4 medium strawberries, raw, 2 tbs light cool whip (35 kcal)
TOTALS:
F (40) C (72) P (115)
CIRCUIT:
6 squats ( bar + 25 each side), 12 walking DB lunges (25), 25 Leg extensions (40)
Rest 2 minutes, repeat 3 times
6 Leg Curls (70), 12 stiff leg deadlifts (25) 25 hamstring rolls on body ball
Rest 2 minutes, repeat 3 times
6 Dips, 12 tricep extensions (25) 25 Rope Pull downs (40)
Rest 2 minutes, repeat 3 times
..I ran out of time for this last circuit and I will tack it onto Saturday's work out but it goes like this:
6 seated DB curls (25), 12 Standing Barbell curls (EZ bar; bar + 10-15 each side), 25 standing cable curls (30)
Today is an off day; I'm pretty sore from this week's workouts.
Saturday will include Spinning and a fast paced circuit...
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