-breakfast: yogurt, mixed berried, protein powder and powders
-snack: same as breakfast, never seem to get tired of the fruit and yogurt combo
-lunch: cottage cheese (about 1 cup), carrots, broccoli and celery, apple and an orange
-snack: got home too late and had an early dinner
-dinner: two slices of pork loin roast (about 4 oz), with a spinach salad with broccoli, tomato, onions and carrots
-snack: about an ounce of walnuts, needed to have more but it was after 8 pm and I've been trying to avoid food after 8 but I felt I needed the nuts
Exercise:
-my knee is still bugging me so I opted to not to interval training, don't need to aggravate it more, did 25 mins on the elliptical at a constant pace, I know it doesn't contribute to fat burning as effectively
-did some of the fat blaster activities
-weighted step ups 2x 20 with 20lbs each side (10 lbs each side)
-split squat with dumbbell curl 1x 20, 1x 15 with 7lb weights
-alternate dumbbell row 2x 20 5lb weights
-push ups 2x 15
-arms:
-squat shoulder raise 2x 20 7lbs
-deadlift 2x 20 7lbs
-dumbbell curl to shoulder 2x 15 7lbs
-pull downs with red tubing 2x 20
-tricep pull downs (red) 2x 20
-dumbbell corkscrew lift 2x 12 5lbs
-flys flat and incline 2x 15 for both 5 lbs
-bench press (using free weights) 20 lbs
-abs:
-upward crunch with weight (5lbs) 2x 20
-side crunch on the ball 2x 20
-russian twist (no weight) 2x 20
-reverse crunch 2x 20
-bicycle 2x 40
-obliques 2x 20
-lying side reach 2x 15
Workout seemed a little more difficult, maybe I'm just tired. Well it's off to sleep now, quite tired from my weekend away.
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