Hello.
We started yesterday with the training but it took me a little longer to set up the blog then I thought. Here we go.
Breakfast (400 kcal) = 100g porridge oats 100g skimmed milk. That gives me 17g protein
First meal approx 11:00am (250 kcal) = 100g sandwich chicken + 1 piece of rye bread. That gives me 23 g protein
Snacks (250 kcal) 1 banana and 1 low carb protein shake. That gives me 25g protein
Main meal split in two (650 kcal). Gives me 62 g protein
50 g quinua
140 g tuna
150 g egg
100g sweet corn
150 g tomato
60g carrots
Supper approx 10:00pm (250 kcal) 100g sandwich chicken + 1 piece of rye bread. That gives me 23 g protein
Snacks (250 kcal) 1 banana and 1 low carb protein shake. That gives me 25g protein
Main meal split in two (650 kcal). Gives me 62 g protein
50 g quinua
140 g tuna
150 g egg
100g sweet corn
150 g tomato
60g carrots
Supper approx 10:00pm (250 kcal) 100g sandwich chicken + 1 piece of rye bread. That gives me 23 g protein
Total: 1800 kcal 150 g protein. (not quite enough, need to up the protein)
Training:
Heavy weight training (all 3 sets of 6 reps with max weight):
Squats
Dumbbell military press
Leg extension
Lying leg curl
Dumbbell row
Dumbbell press
Ring roll outs
Standing joystick twists
Cardio:
1 hour constant endurance training on pre core x-trainer. Pulse constant 75-80%
1 hour football. Relaxed pace.
Not a bad day. not feeling to hungry or tired. Need to make sure I get 8 hours sleep.
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