Working out is hard.
Being aware of your diet, I now remember, is hard.
Doing both of these things (well) with a busy schedule is very hard.
Typical daily nutrition: (The goal of all of this is LBM gain with minimal BF gain)
Breakfast: 5:30 am
30g whey protein isolate
2 turkey sausage patties
1 whole grain english muffin
Mid- Morning Snack: 9am
60 grams whey protein isolate
1 cup Raisin Bran Crunch
Lunch: 12:30 – 1:00
2 Lions Choice roast beef (on wheat, no butter)
-or- 1 Healthy Choice french bread pizza with 25g whey protein
Mid- Afternoon snack: 3:00- 3:30 pm
50 g whey protein isolate
2 slices healthy life whole wheat bread
1 tablespoon peanut butter
1 tablespoon low sugar jelly
varies, but usually
6-80z lean meat
50g carb (brown rice, sweet potato, whole wheat bread or pasta)
1-2 cups green vegetable
(Dinner can be WAY off this, about every 3 nights, (i.e. a whole pizza)
Before Bedtime: 9-9:30 pm
50g whey protein
This can vary, and I will post some examples of this variance in the future, but it is typical of a routine weekday.
Workout Wednesday 6/24:
Two kettlebell preacher curl on stability ball– all sets (4) 12 reps with 24lb. kettlebell
Stability ball freemotion cable skull crusher– 8/12 10/12 11/12 12/12
Standing barbell curl– 85/12 105/10 115/10 85/15
Rope triceps extension with emphasis on kick-out at bottom– 50/12 60/12 70/12 80/10 drop set 40/10
2 kettlebell snatch– 24/ 10 24/10 24/10
Kettlebell one arm swings (alternating with toss)- 73/10 73/10 73/10
Still need to up the intensity a bit but it’s been a good start….
More updates forthcoming.