22 march

As a Saturday I decided to stay in bed till 7:30 although I was awake earlier.

08:00 – Breakfast: some 200 grams of cheese pastry with spinach, 400 grams of yoghurt

12:00 – Post Workout: 1 apple

13:00 – Lunch: 3 boiled eggs, 350 grams of cabbage salad with 1 tablespoon of olive oil and 1 tablespoon balsamic vinegar

16:15 – Snack: 1 small piece of cheese pastry with spinach, 1 apple, 1 cup of milk

19:00 – Dinner: 150-160 grams of milk curds, a big salad (green salad, radishes, green onion, green garlic, cucumber) with 1 teaspoon olive oil and 2 tablespoons of balsamic vinegar

Not a bad day – manager to stay under 2000 calories, the way I look at it. Haven’t counted the protein:carbs:fat ratio, but it should’ve been better as I didn’t have headaches

Workout report:

4 series leg lifting, 3 series ab crunches, 4 series back extensions – warm up

4 series shoulder presses (machine), 3 series Arnold presses – deltoids

5 minutes elliptical – cardio. This here should have been 30, but I couldn’t do more than 5 at very, very high pace (13 km/h).

4-5 series calves

3 series trapezoid muscles – lifting dumbels.