Tuesday, 16 June 2009

Food Diary 15th June

Breakfast: 1 scoop protein shake with water then 20g oats with skimmed milk, muscovado sugar and some seeds and dried berries
Snack: 2 medium satsumas
Lunch: Bagel with light soft cheese and chives with smoked salmon
Snack: natural yogurt with blackberries, blueberries and vanilla whey
Post Workout Snack: 1 scoop protein shake with water
Dinner: tilapia with new potatoes and some brocolli, sweetorn and carrot
Snack: 2 peanutbutter cups and a square of dark chocolate

Couple of expresso's, fruit tea and water

Exercise: Full body weights at home -
Single leg Deadlifts 1x10 6kg practice set, 2x10 15kg
Bulgarian split squat 3x10 7.5kg
Pendulum step over 3x10 each leg no weight as it was my first time and my balance is poor!
Step ups 3x10 each leg 15kg
Bench press 1x12 6kg, 2x10 10kg
Bent over row 3x10 13kg
Lat raise 3x10 6kg
Tricep dips bodyweight
Plank - 2x30 seconds

Daily Cal Quota: 1405
+ Exercise Cals: 316
Total Cal Quota: 1721
Calories Consumed:1609
Calories Left: 113

Protein (g) 142.2 (35.8%)
Carbohydrate (g) 170.0 (40.1%)
Fat (g) 42.6 (24.1%)
Fibre (g) 18.0
Fruit & Veg 5.2
Water (litres) 2.3

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