Cycle Day
1: 163.5
1: 161.2
1: 159.8
2: 159.8
3: 159.0
4: 158.4
Training:
Tension, full body, 1.5-2' RI
A1: Full Squat, 2x6x97#
A2: BB Flat Bench, 2x10/8x84#
B1: RDL's, 2x10x130#
B2: BOR, 2x8x86#
C1: Push Press, 2x8x64#
C2: BB Calf Raise, 2x12x64#
D1: Leg Extension, 2x12x66#
D2: Leg curl, 2x10x33#
E1: DB incl press, 2x8x23#
E2: Resist. Band Lat Pulldowns, 2x12xband
F1: Seated Calf Raise, 2x12x108#
F2: Side Lateral Raise, 2x12x8#
G1: Alt DB Curls, 1x12x16.5#
G2: Triceps Pushdowns, 1x12xband
Cardio:
early morning-45' road biking hauling 90#
Foood:
LC part of the day-
M1: coffee w/.5c skim and .5c whole milk
Ex.-cardio
M2: 200g EW, 4g butter, 7g lite mayo, 100g tomato, 30g feta
M3: 200g turkey breast taco meat, 2T taco sauce
688 cals, 97.6gP, 27.5gC, 19gF
Refeed part of the day-
M4: pre workout- 175g pink grapefruit w/20g dextrose; 20g whey pp in water, 5g creatine
Ex.-tension workout
M5: during workout-50g gatorade powder, 20g whey pp in 32oz water
M6: immed post workout-50g dextrose (grape kool-aid), 25g whey in water, 5g creatine
M7: post workout-150g white bread, Krab salad (100g Krab, 10g lite mayo, 20g lite sour cream, pickle, onion)
M8: 1 svg turkey tamale casserole, 50g white bread
M9: half batch refeed oatmeal cookies
2087 cals, 97gP, 372gC, 25gF
Total for the day: 2775 cals, 400gC, 195gP, 44gF, 21g fiber
Notes:
Woke up really early this morning, tummy growling--first time in a long time! Went for morning bike ride about 10:30am, and when I got home I was hot, sweaty, and a little headachy. Food helped, but it wasn't until I began on my pre-workout carbs that I suddenly started to feel MUCH better. Had a really good workout (4:15-5:30-ish), felt good and strong. Dinner at 7pm, and it was hard to finish. Still have oatmeal cookies for later, but I have no doubt I can fit them in.
Feeling very alert right now, despite 300gC in the past 3 hours, ha! Looking forward to tomorrow--another 450gC on the agenda.