Wednesday, August 21, 2013

LiveFit Trainer Phase 2 Day 45

Today's post is going to be pretty simple with an explanation of today's workout and meals, since I didn't have anything cool to take a picture of.

Chest/Abs/Cardio Workout:

  • Barbell Bench Press: 1 warm-up set of 8
  • Reverse Tricep Bench Press: 4 sets of 8
  • Superset of Dumbbell Flyes: 4 sets of 8 and Dumbbell Bench Press: 4 sets of 8
  • Superset of Incline Dumbbell Press: 4 sets of 8 and Bar Dips: 4 sets of 8
  • Cable Crossover: 4 sets of 8
  • Medicine Ball Crunches: 3 sets of 25
  • Hanging Leg Raise: 3 sets of 15
  • Reverse Crunches: 3 sets of 15
  • 30 min. moderate intensity steady state cardio--treadmill

Today was a 1750 calorie day, because it was a heavy chest day.
Breakfast:

  • 2 cups Butter Toffee coffee from a single K-cup with unsweetened almond milk and Stevia
  • 1 La Tortilla Factory Low Carb High Fiber wrap
  • 12 T liquid egg whites
  • 1/4 red bell pepper
  • 3 T salsa
Lunch (Post workout):

  • 4 oz. baked chicken breast
  • 2/3 c. sugar snap peas
  • 1/2 c. brown rice
  • Frank's red hot sauce
Snack:

  • 1 slice Cinnamon Raisin Ezekiel bread with spray butter and cinnamon
  • 1/4 c. unsalted raw almonds
Dinner:

  • 4 oz. baked chicken breast
  • 2/3 c. sugar snap peas
  • 1 can chicken in water (about 5 oz.)
  • Yellow mustard
Snack:

  • 1 Chocolate Chip Cookie Dough Quest bar
  • 2 c. unsweetened almond milk
  • 1 scoop chocolate whey protein powder
  • 1 Strawberry Cheesecake Quest bar


All of this food ended up being about 1654 calories, so not quite 1750, but I don't feel like I need anymore food.  Tomorrow is my second favorite workout day: shoulders!!  It is also a lower calorie day, which I'm actually interested to see how I'll do on after two days of 1750!

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