- 68 min AM walk. Nice morning after rain last night. ~4 miles that will be a good running route.
- 55 min PM walk after work. Really nice evening, so took advantage of the nice weather and went for a 2nd walk.
Protein:
7:15AM Whey75/Casein25 30g
8AM Oatmeal/pb/berries
9:30AM Tuna 35g
12oz Chicken = between 85g and 105g
12:30 Salad & chicken 35g
3:30PM Salad & chicken 40g
6:30PM chicken 15g
7PM Tuna & brussel sprouts 30g
11:30PM Casein shake 25g
Total: 210g
A note about protein content in chicken above. Some calculations are 7g/oz while others are closer to 9 (40oz cooked chicken=35g). I used 90 in my calculation for my totals. Since protein has 4cal/g, total calorie difference is nominal in the grand scheme of things and I'd prefer to err on the low side because I need to make sure I keep my protein intake up because carbs are fairly low. Most sources cite about 1-1.5g of protein per pound of body weight. I shoot for around 200-215g/day, and that's actually pretty hard to do. A separate post will be dedicated to protein intake, my take on it and how I'm doing it.
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