Friday! T.G.I.F. ! Made it through another week. Best part, I lost more weight.
I had a good morning workout, jogging a mile, Stair stepper for 15 minutes then elliptical trianer for 20 minutes. A solid 50 minutes of cardio to get the day going right. The day flew by and I was home before I knew it. I needed to get to the bank and take care of some erronds so I did not go to the gym after work. For one of my errands I peddled my bike there and back to give me some activity. I also did a garage lifting routine after my business was taken care of. A pattern you will see is lighter weights being lifted in the garage routine. I will sometimes do less sets also. This is not a primary workout routine for me yet. Once I am working at the alternate job site I will dial this in to get me the most for my time. I will also have Bally’s to fall back on for a better workout. Here is what I did today.
Squats
70-10
90-8
110-6
126-6
Overhead press starting from the ground
70-10
90-8
110-5
overhead press from chest
110-6
90-8
bent over rows
110-8,8,8
curls
70-8,8
There was room to improve this routine, but a phone call interupted me twice. If I had not lifted this week at my normal gym I would have had to have done more that this. I think I will have to limit myself to 3 exercises and really go at it in sets and repititions. I also have a Lat machine for bonus exercises as well as a heavy bag for some punching cardio. I think I will be alright for the 6 weeks or so. I will monitor my weight the first week and see if I am still on pace with the weight loss. If I am not I know I will need to stick with trips to Bally’s for cardio and weights.
Eating today was a breeze.
Breakfast
3 hard boiled egg whites, 2 turkey sausage patties, 1 package instant oatmeal, a banana, and a Dannon light and fit yogurt, I added a serving of BSN no-xplode to my 2 cups of water (25 calories). 511 calories total.
Morning break
7 baby carrots, 1/2 serving of planters honey roasted peanuts, 1 can of tuna, 1 table spoon of light mayo, and 1 plum. 278 calories
Lunch
2 cups of lettuce topped with collared greens, red pepper, and turkey sausage links (not the breakfast kind), Balsamic vinegar and a small fugi apple. 547 calories.
Afternoon snack
2 Morningstar meatless breakfast sausage patties and 1 and 1/2 pretzel rods. 220 calories.
Dinner
8 oz of shrimp, 4 cups of salad, 3 servings of balsamic vinegar, 2 ears of corn, cherry tomatoes and 1 table spoon of smart balance butter. 659 calories.
My totals for the day, 2,215 calories. I had 173 grams of protein, 236 grams of carbs, and 64 grams of fat. My nutritional ration for the day is 31.3% protein, 42.7% carbs and 26% fat. That looks like a decent brea
90-
