Lost another pound this week! Brian did my comp today - down another 15 bodyfat!

Saturday - Shoulders with Brian:
Warm-up elliptical and light presses overhead

Db overhead presses 25'sX12, 30'sX10, 35'sX8 easier
BB overhead presses, standing 60X12, 65X10, 70X8 tough
Lateral raise 15'sX12, 15'sX12, dropset - 15'sX10, 10'sX10, 5'sX12
pec dec rear delt 50X12, 60X10, 70X8 failure
DB shrugs 45X12, 55X10, 65X8 (thanks, Brian)

Cardio right after 30 minute interval program on elliptical

PM cardio - 40 minutes recumbent bike

Saturday food:

5:30
shake:
1/3c oats
3 tsp mixed carbs
5 frozen strawberries
1 sccop whey, 1 scoop casein
crystal light

coffee
(workout and cardio)

7:50
PWO shake:
1 sccop whey, 1 scoop casein
>30g mixed carbs
BCAA's, glutamine, anti-oxidants

(fencing)

11:45 (late....)
burrito bol:
3/4c rice
1/2c black beans
steak
salsa, corn salsa
lettuce - added 1/2 an avocado at home

3:00
1 scoop whey
1 scoop casein

6:00
1/2c coconut rice (rice, broth, lite cocnut milk, coconut oil)
seafood (shrimp, mussels, squid, crab) and vegetable (broccoli, sugar snap pea, carrot, onion) coconut curry (coconut milk, masaman curry paste)

9:00
2 scoops casein in water

Saturday - what did I do right today..hmm. I didn't plan my meals and my blood sugar felt all over the place today. I did have good workouts and fencing was fun. I need to focus more on my goals, though I am making progress and am pretty happy about that ;)

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