Tuesday, October 27, 2009

Don't be lazy. Add vegetables to everything


Breakfast (9:30am):

3/4 cut steel cut oats
2 tsp each - sunflower seeds, pumpkin seeds raisins
1tsp brown sugar
1/2 protein bar

Lunch (12:30pm):
1 pesto and cream sauce stuffed chicken breast (200 cal, 6 grams of fat)
1 large garden salad (iceberg lettuce, tomatoes, red cabbage, shredded carrots, sliced cucumber)
1 tablespoon ranch dressing

Afternoon Snack #1 (3pm):
1- 35g bag Ruffles  sour cream and cheddar flavour baked chips
1 tbsp ranch dressing (for dipping. mmmm)
5 almonds

Afternoon snack #2: (7pm)
1/2 max chocolate bar
1/2 crispy crunch

Dinner (9:30pm) :
6 oz beef stuffed whole wheat pasta
1/2 cup Classico Italian sausage pasta sauce
- yes I should have added veggies but I was too lazy

8 glasses of water
3 cups of green tea (1 tea bag, portable mug refilled 3 times)

1/2 cup of xxx vitamin water (I just keep sipping from the bottle in my fridge)

Warm up: 13 minutes on StairMaster @ level 12
Work out:  chest and back
2 sets of 10 full, military style push ups
2 sets of 25 - chest press @ 55lbs
2 sets of 25  - pull press @ 50lbs
2 sets of 25 - lateral pull down @ 80lbs
30 minutes - elliptical

10 minutes of ab work (basic sit ups,
Cool down/stretch

SLIMMING DOWN TIP: Add vegetables where you can! My pasta today should have included green peppers, onions, mushrooms and zucchini but I didn't bother to because I had company over and just went right for the goods. Plus my company arrived very late so I didn't start to cook till late.
Easy way to include vegetables:
  • Buy them pre cut in the grocery store. This will cost you more but you'll at least use them and it will save you time.
  • Add a side salad/garden salad to any meal

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