I tried the next of Patricks new interval programs on the tread mill today. Now we alternate between the one I did on Saturday, which is 30 seconds on at max speed and 30 seconds break 15 times. The one today is called the 4 X 4. Run 4 min as fast as you can then take 2 min "rest" on 8 km/h repeat 4 times. Total of 24 min on the tread mill.
After that I did 30 min on the x-trainer with my pulse over 75% and then 15 min on the cardio bike. I had to sit down after that.
Today I did the food a bit differently. I took 2 pieces of rye bread and about 6 small chicken fillets with me to work. Instead of having them as a meal or two meals I ate them one by one as I got hungry through out the day. That with my big protein shake lasted me from 9am till about 6pm. This inadvertently put me well under with my total calories for the day, but still plenty of protein. Bonus!
The food:
25g Protein Fabrikken whey Isolate powder (93 kcal) about 24g protein
10g Protein Fabrikken creatine powder (39 kcal)
Breakfast (400 kcal) = 100g porridge oats and 100g skimmed milk. 17g protein.
2 pieces of rye bread (157 kcal) + 2g protein
6 small chicken fillets or about 225g (245 kcal) + 45g protein
Main evening meal, wok dish (346 kcal) + 33g protein=
96g carrots (30 kcal)
47g broccoli (16 kcal)
50g asparagus (11 kcal)
7g red chilli pepper (2 kcal)
66g courgette (13 kcal)
48g red pepper (14 kcal)
37g onoin (14 kcal)
165g chicken (181 kcal) 33g protein
bit of curry powder (15 kcal)
table spoon of oil (50 kcal)
Later on I'm going to have a nice 183 kcal snack with 8g protein in it.
200g A38 (80 kcal) + 7g proetin
1 banana (80 kcal) 1g protein
45g blue berries (23 kcal)
Days total 1611 kcal! That's 10% under the goal but still 166g protein. Wow. I bet I'll be hungry tonight.
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