| Breakfast | |
| Butter | 4 teaspoon(s) |
| egg sub lucrene | 0.5 cup(s) |
| Egg whole | 2 large |
| Ezekiel Bread Sesame | 2 slice(s) |
| Mushrooms raw | 0.5 cup(s) |
| Turkey dark without skin | 2 ounce(s) |
| Vegetable Juice (V-8) | 8 fluid ounce(s) |
| Lunch | |
| Fresh Fruit cup | 1 cup(s) |
| Mahi Mahi Fillet | 6 ounce(s) |
| Oil olive | 1 tablespoon(s) |
| Spinach raw | 2 cup(s) |
| Post Work Out | |
| Designer Whey Protein Powder | 0.5 serving(s) |
| flax oil | 1 teaspoon(s) |
| Milk 1% | 1 cup(s) |
| ovaltine | 2 tablespoon(s) |
| Snack | |
| Cottage cheese low fat 2% | 0.75 cup(s) |
| Fiber One cereal | 0.5 ounce(s) |
| Walnuts | 0.5 ounce(s) |
| Supper | |
| Broccoli cooked | 1 cup(s) |
| Cauliflower cooked | 1 cup(s) |
| Garden Salad | 1 serving(s) |
| Oil olive | 2 teaspoon(s) |
| Top sirloin | 6 ounce(s) |
Totals for the day 2225 cal 195g pro 94g fat 150g carb 45g fiber
This is a little under maintenace levels for me and results in about .5 - 1lb weekly fat loss as long as I am consistant with the exercise.
Workout
30-60 secs rest between seets
Squats 2x15
Superset 1
Lunges 2x15
DB Rows 2x15
SuperSet 2
Pushups 2x15
Swiss Ball Crunch's 2x20
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