Does anyone remember those commercials from the 80's.....
Well, i have never kept a journal before so here it goes.......
flat barbell bench 135lbs X10 reps X5 sets
seated dips 70lbs X10 X8 X8 X6
incline bench 125lbs X8 X8 X8 X10
dumbell fly's 20lbs X10reps X5 sets... but i may not have the right form on these
tricep kickbacks 10lbs X10reps X5 sets, i know , weak..but i am getting used to the weights
tricep pushdowns 45lbs X8 reps X4 sets
french press 20lbs X10 reps X4 sets
all in all for the first day, not bad, not great. I am more interested in my form than anything else, as the weights will come.
Diet is below
2c skim milk
1 tbsp olive oil
3 egg whites
1 whole egg
1/2c dry rolled oats 705 cals , 22g fat, 83g carbs, 42g protein
second breakfast (yes i am a halfling)
2 HB eggs
1 1/3 c Just Right cereal
1c skim milk
1cup 1% cottage cheese
5g fish oil 807 cals, 21g fat, 100g carbs, 60g protein
1 can tuna
2 tbsp Natty PB
2 slices of flax bread
1c 1% cottage cheese
4g salmon oil 727cals, 22g fat, 53g carbs, 75g protein
1 scoop whey
1 scoop glycocarb 325cals 2g fat, 51.5g carbs , 24g protein
post workout shake same as preworkout plus 5g creatine same calorie concentration
1 cup beans/tomato sauce
2 cup of brocoli
6oz baked chicken breast
throughout the day i drink 7 litres of water
totals, are 3606cals, 85g fat, 409g carbs, 302g protein
i know the protein is a bit high.....
i weigh 208lbs, 14% body fat..... i run, play hockey, tennis, and lift 4 times a week.
looking to lose a bit of weight by eating maintenance calories and hoping that all my activities will equate some weight loss....
am i missing anything drastic in my meals? too me it seems like pretty clean eating?
is it ok, to substitute 500ml of my water say with gatorade powder just for some fun, i know my gatorade would add a few more cals and 33g carbs..?
but just something to drink other than water while at work....and not soon enough to be considered my preworkout drink