Had a very good day today. I went to bed at 9 last night- and then when my internal clock woke me at 5 am I forced myself to stay in bed roll over and slept in till almost 7!! Wonderful!!!! Got up and after my usual morning routine went for a hike at the creek by the house.
Then I went to the gym and got in a workout and then to the grocery store.
Posting my workout for today Was FBB Workout A 4th workout for this one. I'm a little frustrated with the overhead squats as I can't do more than 21 lbs sheesh how am I ever going to be able to lift my bodyweight if I can't do 21 lbs more than 8 times!!!! I can back squat more but that overhead thing just kills me!!
Russian Twist 10lb medicine ball 10X each side 2 sets ( up 5 lbs from last time)
Prone Cobra 70 seconds 2 sets (up 15 seconds from last time)
Overhead Squat 2 sets of 16 lbs ( tried 21 lbs only did 6 reps)
Lateral raise w/ extended rotation 2 sets of 12 lbs ( up 2 lbs from last time)
Single leg single arm romanian Deadlift 2 sets of 20 lbs ( 5 lbs more than last time)
Split Stance cable single arm lat pullover 2 sets 12.5 lbs
Bulgarian split squat 2 sets of 10
split stance cable row 2 sets 32.5
food for the day so far anyway - its only 5 so will be eating again I'm sure.
NutriMirror.com
dbackerfan's reflection: nutrition facts for September 6, 2010
FOODS & SUPPLEMENTS
| Calorie Balance |
| Calories Expended | 2095 |
| Calories Eaten | 1811 |
| Net Calorie Balance | 284 |
|
| Nutrient Balance |
| %DV |
| Total Fat 30 g | 50%* |
| Saturated Fat 7 g | 35% |
| Trans Fat 0 g | — |
| Cholesterol 223 mg | 74% |
| Sodium 1253 mg | 54% |
| Total Carbs 233 g | 129%* |
| Dietary Fiber 28 g | 110% |
| Sugars 90 g | — |
| Protein 152 g | 112%* |
| Vitamin A 1904 µg | 272% |
| Vitamin C 35 mg | 47% |
| Calcium 857 mg | 86% |
| Iron 17 mg | 94% |
|
|
FOODS ONLY
| Calorie Balance |
| Calories Expended | 2095 |
| Calories Eaten | 1811 |
| Net Calorie Balance | 284 |
|
| Nutrient Balance |
| %DV |
| Total Fat 30 g | — |
| Saturated Fat 7 g | 35% |
| Trans Fat 0 g | — |
| Cholesterol 223 mg | 74% |
| Sodium 1253 mg | 54% |
| Total Carbs 233 g | — |
| Dietary Fiber 28 g | 110% |
| Sugars 90 g | — |
| Protein 152 g | — |
| Vitamin A 1904 µg | 272% |
| Vitamin C 35 mg | 47% |
| Calcium 857 mg | 86% |
| Iron 17 mg | 94% |
|
|
SUPPLEMENTS ONLY
| Calorie Balance |
| Calories Expended | 2095 |
| Calories Eaten | 0 |
| Net Calorie Balance | 2095 |
|
| Nutrient Balance |
| %DV |
| Total Fat 0 g | — |
| Saturated Fat 0 g | 0% |
| Trans Fat 0 g | — |
| Cholesterol 0 mg | 0% |
| Sodium 0 mg | 0% |
| Total Carbs 0 g | — |
| Dietary Fiber 0 g | 0% |
| Sugars 0 g | — |
| Protein 0 g | — |
| Vitamin A 0 µg | 0% |
| Vitamin C 0 mg | 0% |
| Calcium 0 mg | 0% |
| Iron 0 mg | 0% |
|
|
|
Calories history for September 6, 2010
| Food and Supplements | Avg. serving size | Frequency | Avg. Calories per serving | Avg. Calories per day |
| Roasted chicken breast , meat only | 8 ounce | 1x | 374 cal. | 374 cal. |
| Brown rice , Whole Grain instant Brown Rice (Uncle Ben's) | 2 cup | 1x | 340 cal. | 340 cal. |
| Rockin' refuel , Chocolate milk (Shamrock Farms) | 1 serving | 1x | 300 cal. | 300 cal. |
| Egg Beaters , 99% real eggs (ConAgra Foods) | 1.5 cup | 1x | 180 cal. | 180 cal. |
| Oatmeal , old fashioned, 100% whole grain, uncooked (Quaker Oats, Country Choice, Northern Gold) | 1 serving | 1x | 150 cal. | 150 cal. |
| Creamy Peanut Butter , Natural (Smucker's) | 3.2 teaspoon | 1x | 105 cal. | 105 cal. |
| Bananas | 1 extra small (less than 6 in.) | 1x | 72 cal. | 72 cal. |
| Apples , with skin, fresh | 1 medium | 1x | 72 cal. | 72 cal. |
| brown rice rice cake , brown rice rice cake unsalted (Lundberg) | 1 piece | 1x | 70 cal. | 70 cal. |
| Green Beans no salt added , cut green beans no salt added (walmart) | 14 ounce | 1x | 66 cal. | 66 cal. |
| Milled Flax Seed , Milled flax seed (Hodgson Mill) | 1.5 tablespoon | 1x | 45 cal. | 45 cal. |
| Peaches , fresh | 1 fruit | 1x | 38 cal. | 38 cal. |
NA: data not available
* zero or trace amounts |
|
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