7 april
First day after quadriceps strech. Everything is OK, had enough power, but preffered lower weights and higher reps.
Calories are almost exactly what you see there. A small exclusion although – a coleague at work had a birthday and I had some cookies and peanuts. I’m guessing extra 200-300 calories – probably 60% or more of them should be carbohydrates.
| Time | Product | Proteins | Carbohydrates | Fat | Calories |
| 7:00 | 400 gr. Yogurt | 12 | 12 | 8 | 192 |
| 7:00 | 1 tablespoon flax seed | 2 | 3 | 3 | 46 |
| 7:00 | 1 teaspoon sesame | 1 | 0,6 | 3,1 | 32 |
| 7:00 | 1 teaspoon pumpkin seed | 1,2 | 0,9 | 2,3 | 27 |
| 10:15 | 25 gr. Raw walnuts | 3,4 | 4,3 | 15,5 | 164 |
| 12:15 | 3 boiled eggs | 18,9 | 1,7 | 15,9 | 233 |
| 12:15 | 100 gr. Milk curds | 9,5 | 6,3 | 0 | 62 |
| 12:15 | 200 gr. Carrots | 2 | 20 | 0,5 | 93 |
| 12:15 | 400 gr. Yogurt | 12,8 | 16 | 10 | 212 |
| 14:15 | Nescafe 2in1 | 0,75 | 4,95 | 2,55 | 43,5 |
| 15:30 | 290 ml. Yogurt drink | 6,09 | 8,12 | 4,35 | 95,7 |
| 19:00 | 25 gr. Whey Protein | 20 | 3,12 | 2,1 | 107,8 |
| 19:30 | 2 boiled eggs | 12,6 | 1,1 | 10,6 | 155 |
| 19:30 | 100 gr. Milk curds | 9,5 | 6,3 | 0 | 62 |
| 19:30 | 200 gr. Green salad | 3,6 | 4,5 | 0,5 | 29 |
| 19:30 | 1 teaspoon peanut butter | 2,3 | 2,1 | 4,8 | 57 |
| 19:30 | 1 teaspoon olive oil | 0 | 0 | 4,5 | 39 |
| 21:00 | 25 gr. Raw walnuts | 3,4 | 4,3 | 15,5 | 164 |
| TOTALS | 121,04 | 99,29 | 103,2 | 1814 | |
| PERCENT | 37,41% | 30,69% | 31,90% |
| Workout (17:30-18:30) | ||||||
| Exercise | 1 series | 2 series | 3 series | 4 series | 5 series | 6 series |
| Leg lifting | 20 | 20 | 20 | 20 | ||
| Ab crunches | 25 | 25 | 25 | |||
| Back extensions | 20 | 20 | 20 | 20 | ||
| Hack squats | 15 | 15 | 15 | 15 | 15 | 15 |
| Hack squats | 15 | 15 | 15 | |||
| Leg curls | 15 | 15 | 15 | |||
| Elliptical | 8 min. | (10.8 km/h avg.) |
April 7th, 2008 in
General
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