Sept 6th

[Pam Benedick]

Breakfast:

3 turkey saus.

cup of blueberries

Skinny med coffee from Jolts and Juice

 

Lunch:

Chicken burger

Steamed brocc.

Orange

 

Snack:

Handful of almonds

 

Dinner:

Hamb patty w/ tom some shredded cheese

A little mayo and ketchup

A sliced cucumber

 

Post-Workout:

Rice cake with a smear of peanut butter

5 baby carrots

 

Workout:

Press for 1 min per hand w/ 35

Rest 1 min

Swing 30 sec per hand

Rest 1 min

Swing 30 sec per hand

Rest 1 min

Swing 30 sec per hand

Rest 2 min

2 Rounds of:

Press 45 sec per hand

Rest 1 min

Swing 30 sec per hand

Rest 1 min

Swing 30 sec per hand

Press 30 sec per hand

Rest 30 sec

Swing 30 sec per hand

Rest 30 sec

Swing 30 sec per hand

 

3 sets of 5 double kb squats w/ 35s

40 hindu squats

 

[Rachelle Lowder]

Ok, just based on this day alone, I would say this:

1) Less fruit at this point in your game. Try to limit fruit to one serving and preferably after your workout when the sugars are used immedietly. The extra carbs will only work against you. This doesn't include the carbs from veggies of course. 

2) Ditch the rice cakes, they are useless. Instead you could have had an apple with your nut butter.

3) Fats with each meal is good. A little butter on the broccoli would have worked (if you didn't already)

4) If I remember correctly, "skinny" in the coffee world means non-fat, right? How much sugar are in those things? You'd be better of having the fat, but nixing the sugar.

 

If you have questions too, I would be glad to help you out!

 

[Pam Benedick]

I'm all ears!! Any suggestions for improvement are always welcome!!! :)

[Rachelle Lowder]

Another awesome day, great job! Not to step on toes, but I could offer up a couple small suggestions in regards to your nutrition if you are open to it. =)