Today I consumed:
A small banana,
6 oz of nonfat yogurt that contained 12 grams of sugar,
a small green salad with shopped chicken and tuna,
1 oz of dry roasted planters peanuts,
a hand full of fresh asparagus
half a pound of fresh king salmon
4 scrambled eggs with only one yolk.
I drank about 10 fl oz of gatorade
10 oz of water
8 oz of rice milk.
I spent 1 hour and 15 min at the gym. That consisted of;
1.36 miles on the StairMaster machine
4 sets of 15 assisted chin lifts at 130 140 150 160 lbs
3 sets of 12 close grip pull downs at 40 lbs
3 sets of 10 bent over bar rows...wich I failed miserably at in all aspects.
3 sets of 12 seated cable rows at 40 lbs
3 sets of 15 seated Precore rows at 25 lbs