Weight: 221
body fat % 29.3
breakfast: instant oatmeal + 5 mg creatine
first snack: trader joe’s cereal bar
lunch: chicken breast + whole wheat pasta
second snack: 1 1/2 apple
third snack: Pure Protein high protein double layer bar (S’mores)
dinner: 1 can Chicken of the sea solid white albacore tuna in oil + 4 egg + whole wheat pasta
exercise: 15 minute bike (3 5 minutes interval) + lot of lifting
i ‘ve got lazy in the last month and didn’t hit the gym. Today is the first day and i feel more than ready. I didn’t want to push myself too hard in the first workout because i took such a long break.
You should lift 50 – 60 % of the maximum weight that you can handle before if you have took a long break. Slowly work yourself back by increasing weight slowly everyday. Don’t force yourself because it will cause injury.
so i did all muscle group in different angle so that i can warm up every single muscle in my body. Also, i did three 5 minute interval of bike at maximum speed to boost my energy level.
I am so tried after the workout. But it is good, it means i worked hard :)
edited: i am too hungry so i ate a bowl of pop corn before bed
It sounds like your portions are good, but remember you need to add VEGETABLES to your diet. You ate NO vegetables the whole day, only 1.5 apples. hope by now you have changed that up and reached your goals.