Dear Diary

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September 29, 2009

Dear Diary,

I got back in the gym this week and have been following my nutritionist’s plan.  The diet isn’t too bad…lots of food and I am full for most of the day!  Hungry in the AM (good time to be, higher metabolic rate and workouts).

Diet for last 2 days

Breakfast: oatmeal, wheatgerm, ground flaxseed, bee pollen, blueberries, green tea, 2 eggs, water

Pre-workout snack: 10g BCAA in water (yuck!) or apple juice, 10g chicken for protein

Post-workout snack: 30g chicken for protein, peach

Snack: 1/2 turkey avocado sandwich

Lunch: roast beef and butternut squash

Snack: 1/2 turkey avocado sandwich or protein bar (if I was hungry in the AM and ate the other 1/2 sandwich then!)

Dinner: roast beef, butternut squash, cottage cheese, asparagus

Workout

Monday – arms, shoulders, 20min cardio

arms: 20lbs dumbbells curls, 15lbs hammer curls

shoulders: 15lbs dumbbell press, 8lbs lateral and front raises,

Tuesday- legs, cardio

15lbs step up, lunge, squat and dead lift, do all once, rest, repeat

30lb calf raises, 80lb leg extension, 60lbs leg curl, do all once, repeat for total 3X

105lbs single leg press, 195lbs double leg press, do all once, repeat 3X

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September 30, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Dear Diary, Diet, Exercise.

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