Hi everybody.
My son (Elliot) fell off the sofa last night and sprained his ankle (just like his Dad) so I was off work today looking after him as he can't walk enough to be in school. He's going to be fine don't worry.
That's just means that I couldn't train in the morning and that I had to train in the evening when my wife got home. That is actually a blessing. I always find it hard to train Tuesday mornings after playing football late Monday night so today I had the chance to recuperate and train even harder in the evening.
The days training was:
30 min run to SATS Hvidovre followed by 4X5 intervals (4 min high interval, 2 min active break x 5) on the step machine after that I ran home another 30 min cardio.
All in all 90 min cardio.
Just for the record I did not enjoy it at all. I had my football shoes on as my running shoes are still at work (hens the intervals on the stepper not the treadmill), the wind was against me all the way out there, my ipod ran out of battery after 20 min and I rained on the way home. But we're to close to be skipping sessions now.
Todays food.
25g Proteinfabrikken whey Isolate powder (93 kcal) about 24g protein
5g Proteinfabrikken creatine powder (19 kcal)
Breakfast (400 kcal) = 100g porridge oats and 100g skimmed milk. 17g protein
1st meal (138 kcal ) 11g protein
43g rye bread (81 kcal) + 1g protein
53g cooked ham (57 kcal) + 10g protein
Snack = 1 boiled egg (67 kcal) + 6g protein
Snack = 1 boiled egg (67 kcal) + 6g protein
Snack 1 Banana (80 kcal) 1g protein
Main meal (447 kcal) + 46g protein
30g chic peas (109 kcal) + 6g protein
172g minced chicken (223 kcal) + 34g protein
100g green peas (78 kcal) + 6 g protein
30g sweet corn (24 kcal)
75g tomato (13 kcal)
After training 40g Proteinfabrikken whey Isolate powder (148 kcal) about 38g protein
Late night snack (186 kcal) + 7g protein
200g A38 80 kcal + 7g protein
1 apple (65 kcal)
100g strawberrys (41 kcal)
The grand total for today is 1645 kcal with 155g protein
2 training days left.
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