ASU 2005 Log

[ASU]

1/4/2005

Meal 1
½ cup egg whites, 1 whole egg, 1 egg white, 1 Slice FF Cheese, Okra

Meal 2
1.5 scoop whey protein, 1 TBSP PB

Meal 3
4 oz. chicken, 1 tsp. olive oil, lettuce, Cucumbers

Meal 4
½ cup ff cottage cheese, 1 whole egg, 2 oz. chicken, lettuce, cucumbers

* I know I need at least 5 meals a day, had a long meeting at work today and wasnt expecting it....
* Fat very low today, Next week I will start with the post-workout carbs (malt/dex) and at least 10 grams fat per meal except for post workout

Workout:

Weights: Chest/Triceps
Cardio: 30 Minutes Spin Class

 

[ASU]

1/5/2005

8:00PWO & Cardio
1.5 scoop whey protein, 1 TBSP PB

11:00
1Shrimp Plate (6 oz.), 1 tsp Olive Oil, Celery, Broccoli

2:20
1 can Tuna, 2 Fish Oil, Broccoli, Cucumbers

6:20PWO
1 Scoop Whey, 1 TBSP PB

~9:00
½ cup FF cottage cheese, 1 Whole Egg, Cucumbers

Drinks:
5:30 AM- Coffee w. Stevia & nondairy powdered milk
11:30 AM- Coffee w. Stevia & nondairy powdered milk
5:30 PM- Muscle Tech 0 cals energy drink

Train:

AM:
Cardio: 45 Minutes Spin Class
Weights: Back

PM:
Weights: Biceps
ABS

 

[Raina]

It looks good! Do you keep your carbs low every day or do you kick them up once in a while?

 

[ASU]

Thanks Raina. I just started this diet plan, Starting Sunday I will have a carb meal with my whey protein Post workout.. Still debating if I should be using Malt/dex or Complex carbs like Oats, Yams for post workout carb

I will be keeping my carbs low and at least 10 grams of fat per meal (except for post-workout meal)

 

[Raina]

I'm a malt/dex kind of girl but to each her own!

I carb up on leg day only because I'm utterly worthless without doing so. How long have you been on this-- happy with your results?

 

[ASU]

I just started this yesturday.
I decided to start the post-workout carbs and increase my fat intake in other meals next sunday, since I binged alot the last 2 months

Never tried the malt/dex.. Im afraid the insulin spike is will not work for me

 

[Raina]

Do what you think is best for yourself! Plus a sweet potato cut up like fries and baked in a drizzle of olive oil and herbs sounds a lot more tasty than malt/dex.

You're not the only one who has binge times...especially around the holidays. It feels good to get back into a routine though doesn't it?

 

[ASU]

It wasnt only around the holiday.. it started before the holidays

 

[ASU]

1/6/2005

7:30
½ cup egg whites, 1 Whole egg, ¼ cup FF cheese, Okra, green peper

10:30 PWO
1.5 scoop whey protein, 1 TBSP PB

1:40
1 Scoop whey, ½ TBSP Flax Oil

5:50
4 oz. chicken, Broccoli, Lettuce, ACV

~9:10
½ cup ff cottage cheese, 1 Whole egg, cucumbers

Drinks:
7:30-coffee
11:00-coffee
7:30- Black Tea

 

[ASU]

Workout

Weights: Shoulders
Cardio: 45 minutes cycling class