Diet Blog

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