Miss24k 2005

[The Shadow]

coo.

 

[Miss24k]

1:00
3 oz chicken breast
1/2 sweet potato
1 cup broccoli, and cauliflower

4:00
3 oz chicken breast
1 cup broccoli, and cauliflower

 

[Miss24k]

5:15 Gym

Legs
3 sets of 25 squats (ass to ground)
3 sets of 12 sitting leg curls
3 sets of 25 leg extensions
3 sets of 12 stiff leg deadlifts
3 sets of 20 (each leg) lunges

20 minutes of interval cardio on treadmill

7:30
Protein shake (30g of protein, 1/2 cup of milk, 2 strawberries, water)
6 wheat crackers

 

[Miss24k]

9:00
3oz chicken breast
1 cup of broccoli

 

[Sassy69]

Well girl, I have to spread the K around a little before I can hit ya, but I will just say "K IS FOR KWAD!"

 

[Miss24k]

lol you make me laugh Sassy. Thanks.

Jan. 18th, 05

8:15
6 egg whites
1 oat bran bagel

11:00
2 tbsp of peanut butter
1 green apple

 

[Miss24k]

1:00
1/2 sweet potato
3oz chicken breast
broccoli & cauliflower

3:00
can of tuna, 1 tsp of light mayo
wheat crackers

5:15
abs
3 sets of 20 needsize ab exercise
3 sets of 30 oblique crunches
3 sets of 30 scissors
3 sets of 30 bicycles

45 minutes of cardio on eliptical (incline 10, 2 minutes resistance 2, 1 minute resistance 3,1 minute resistance 4,1 minute resistance 5)

6:30
Shake (30g protein, 1/2 cup of milk, 3 strawberries, water)

8:00
omlette
(5 egg whites, 2 oz of 1% fat ham, mushrooms, onion)

 

[Miss24k]

8:15
oatmeal protein pancakes
(15g of protein, 4 egg whites, 1/2 cup of milk, 1/4 cup of oatmeal)
3 tbsp light no sugar added syrup

 

[Miss24k]

8:15
oatmeal protein pancakes
(15g of protein, 4 egg whites, 1/2 cup of milk, 1/4 cup of oatmeal)
3 tbsp light no sugar added syrup

11:00
1/2 flaxseed bagel
2 oz of chicken

1:00
1/2 flaxseed bagel
2 oz of chicken
cauliflower


a few sunflower seeds (no shells)


3:45
can of tuna
1 tsp of light mayo
a few wheat crackers

 

[Miss24k]

5:15 - Gym
Chest and Tricep

Bench Press 3 sets of 15
Bench dips 3 sets of 15
Dumbells military press (incline bench) 3 sets of 12
Scull crushers 3 sets of 12
Cable cross overs 3 sets of 12

Cardio: 30 minutes HIIT on eliptical (incline 10, resistance 4)

8:00
shrimp and broccoli


Jan. 20th

8:15
1 whole egg, 4 egg whites
1/2 cup of cream of wheat, drop of honey

10:45
Power bar
couple of almonds