Friday, December 7, 2012

Fri 12/7 - Day off & Nutrition

Day off and elbows are really bad today.  I'm not sure if it was from pulling yesterday, or overhead triceps extensions.  Tried to stretch them a lot this evening.

Nutrition:
I weighed 178.4 this morning.  That's 10 pounds down from last Friday.  Really clean diet today until dinner.  Went out to eat with the kids, but had a salad with grilled chicken (double meat) and then went to Sweet Frog.  I got no-sugar vanilla, but added a few chocolate covered pomegranates.  The salad also had a little feta on it, but I didn't count either of those separately because I left almonds in the list and didn't eat them, so figure they are about a wash.

Hopefully elbows will feel better tomorrow and I'll try to hit the gym in the morning before the kids wake up and then a small re-feed day.  I'll try not to let it get out of hand :)

Fri Time Item Size Prot Carb Fat Cal Weight
12/7/2012 7:30AM BCAA 10g


178.4

12:45PM Creatine 5g




12:45PM Whey Shake W1 1 scoop 30 4 1 140

1PM Salad 16oz 9 21 0 114

1PM Chicken 6.4oz 45 0 2 192

2:15PM Chobani Yogurt 6oz 18 7 0 100

2:45PM Jerky (Walmart) 1oz 14 3 1 80

5:30PM Jerky (Walmart) 1oz 14 3 1 80

7:30PM Chicken 8oz 56 0 2 240

7:30PM Salad 8oz 5 9 0 57

9PM FROYO 2.5servings 8 53 0 250

10PM Casein Protein C2 1 scoop 24 3 1 120

All Day EFA's 10caps 0 0 10 90

All Day Almonds 1oz 6 6 15 185



Prot Carb Fat Cal

TOTALS: Grams 228 109 33   1,648

Calories 914 436 293   1,643
Percent 56% 27% 18% `

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