Todays Diet:

1st meal: (8:30am) 305cal., 31g carbs, 21g protein, 10g fat
2nd meal: (11:00am) 235cal., 15g carbs, 15g protein, 1g fat
3rd meal: (1:30pm) 266cal., 2g carbs, 18g protein, 14g fat
WORKOUT
4th meal: (4:00pm) 180cal., 3g carbs, 19g protein, 5g fat
5th meal: (7:00pm) 625cal., 23g carbs, 76g protein, 21g fat
Totals for today:
1611 calories - 74g carbs – 149g protein - 51g fat


Todays Workout (2:30pm-4:30pm)

10 min. cardio (elliptical trainer) warm up

target muscle stretching

-Crunches (3 sets, BW, 30 reps) *5 sec. hold @ end of each set
-Leg Raises (3 sets; BW, 20 reps)
-Oblique DB Lifts (3 sets per side; 20lbs, 20 reps)
-10 min. CARDIO (elliptical trainer)
-Smith Machine Squats (4 sets; bar only (25lbs)-85lbs, 15-8 reps)
-Lep Presses (3 sets; 140-200lbs, 12-8 reps)
-Leg Extensions (3 sets; 40-60lbs; 12-10 reps)
-Leg Curls (3 sets; 50-70lbs; 12-10 reps)
-Smith Machine Calf Raises (3 sets; 75lbs; 15 reps)
-Seated Calf Raises (3 sets; 25-50lbs; 12-10 reps)
-10 min. CARDIO (stationary bike)

target muscle stretching in between sets
total of 30 min. CARDIO

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