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Old 07-01-2011, 03:11 AM
Tpace Tpace is offline
Tpace should change his/her status!
Join Date: Jun 2011
Posts: 4
Default Determined

Just wanted to start a workout journal to make myself more accountable:

my attempt at homemade protein bars (recipe from
mistake #1: didn't calculate nutritional info until after I tasted them

carbs 48g
pro 17g
fat 22g
sat fat 3.8g
total cal 443

taste great, but too many carbs (from raw honey); going to repeat and add more protein powder

Off to work (next break..lunch)

Snack: (meal 2)
Protein shake

Lunch: meal 3
Wheat bread and ham sandwich with kale, mixed shredded cheese and 1 tsp mayo; ice water to drink

Snack: meal 4
Protein shake

Shrugs (slow; concentrating and holding at top of movement)
4 sets of 8 reps: front shrugs using cable machine
4 sets of 8 reps: back shrugs using cable machine
3 sets of 8 reps: using step-in shrug bar (140 minus bar)

Post-Workout shake: meal 5
37 g protein powder
40 g Carbs (table sugar)
500mg Sodium (via 1270mg of table salt)
mixed in .5 liters of water

Dinner: meal 6
Grilled chicken
Drink: water
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