Just wanted to start a workout journal to make myself more accountable:
Today:
Breakfast:
my attempt at homemade protein bars (recipe from
http://www.ehow.com/print/how_476348...rs-recipe.html)
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
watermelon/blueberries
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
watermelon/blueberries
WORKOUT:
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
shrimp
Drink: water