Mon, Dec 25th
Merry Xmas to all those who celebrate
Scale weight: 113.5lbs
8:15am:
1/3 cup oats mixed with:
1/3 cup 1% cottage cheese, 1 small banana, 2 tbsp pecans, pumpkin pie spice, s/f hazelnut syrup & Stevia
16 oz hazelnut coffee, 2 tsp unsweetened almond milk, Stevia
11am: Shoulders/Tri
(worked out at home with dbs because the gym was closed)
Lat Raises: 4 x 12 with 8lb dbs
Lying Front Raises: 4 x 12 with 5lb dbs
Shoulder Presses: 4 x 15 with 15lb dbs
Tricep unweighted low dips: 4 sets of 25
Tricep kick-backs: 4 sets of 12 with 10lb dbs
Tricep skull-crushers: 4 sets of 15 with 15lb dbs
12:30pm:
PWO meal – ½ scoop whey mixed with coffee & 4 oz red potatoes
2:30pm:
4 oz turkey tenderloin with 1.5 cups oriental style vegetables seasoned with Mrs. Dash
3 oz sweet potato
4:30pm:
Turkey chili
- 4 oz ground turkey, ½ cup mix of kidney and garbanzo beans, celery, onions, tri-color peppers, 1 cup diced tomatoes, 1 tbsp organic tomato paste seasoned with chili powder, Mexican salt-free seasoning, cayenne pepper & Mrs. Dash Extra Spicy
6:30 & 8:30pm:
Grilled salmon salad
- 3oz broiled salmon seasoned with Mrs Dash
- 2 cups romaine, 8 grape tomatoes, celery, onion, tri-color peppers
- 1 tbsp balsamic vinegar, 2 tbsp red wine vinegar, thyme, sage & dab of Dijon mustard mixed as dressing
10pm:
1/2 cup 1% cottage cheese with 1 tbsp almonds
Totals: 1530 cals (145g carbs, 148.5g protein, 34g fat)