Day 10. Wednesday. feeling fine.

Hello again.

Wednesday was a good training day. I managed to catch up a bit for yesterdays laziness and my calf feels fine.

I did the usual weights program;

Heavy weight training (all 3 sets of 6 reps with max weight):

Squats

Seated dumbbell military press

Leg extension

Lying leg curl

Dumbbell row

Dumbbell press

Ring roll outs

Standing joystick twists

I'm starting to put some extra ab exercises on top to start working on the definition of the 6 pack.  Today I did 3 x 10 swiss ball crunches. I could feel that.

After the weights I did 30 min on the rotex machine at a steady tempo followed by 30 min on the x-trainer.!
Worked for 10 hours and was still feeling fresh, it must be the sun I could not do this in the winter! Then I did 30 min on the sofa cycle. Long day. But got 90 min cardio in.

   


The food for the day:

Morning protein shake with 15g protein powder. (60 kcal) and 15g protein

Breakfast (400 kcal) = 100g porridge oats 100g skimmed milk. 17g protein.

After training (120 kcal) = 30g protein mania. That gives me 30g protein.

1st meal (182 kcal) = 1 piece of rye bread and 90g chicken breast. 19g protein

2nd meal (182 kcal) = 1 piece of rye bread and 90g chicken breast. 19g protein

Main meal split into 2 (579 kcal) which gives me 60g protein=
100g chick peas. (365 kcal) + 20g protein

2 carrots (37 kcal)
2 tomatoes (13 kcal)
1 spring onion (2 kcal)
140 g tuna (162 kcal) 40g protein

To round off the day (282 kcal).
200g A38 yoghurt. (80 kcal) 9g protein
113g apple (58 kcal)
91g banana (80 kcal)
9g almonds (51 kcal)

Total kcal for the day 1796 with 169g protein.