4-3-13 Diet and Training

5:20 AM- 35 minutes on the stationary bike.

6:10 AM- Morning Protein shake consisting of a protein blend (whey and casein) plus a cup of pasteurized egg whites.

11:30 AM- 2 Whole Eggs and 1 Cup of Egg Whites

5:00 PM- Trained Legs and Shoulders

3 Giant Sets of
Squat x 8
Leg Extensions x 12
Leg Press with doubled mini bands x 10
Stiff Leg Deadlifts x 8
Back Extensions on the 45 Degree Bench x 8

Hang Power Clean and Strict Press 3 x 5 reps
Lateral Raises 3 x 15 reps

7:30 PM- 8 ounces of lean ground turkey, romaine lettuce, bell peppers, and a sprinkle of shredded cheddar cheese.

Training Notes-
First time ever using the mini-bands on the leg press. I liked doing them this way but I did not get the set up 100 percent correct as there was not quite enough tension but it still served its purpose. The shoulder training was kind of an after thought. After the three giant sets my legs were smoked but I still wanted to spend a little more time in the gym so I hit my shoulders a bit. The hang power clean and strict presses are a great way to hit the entire shoulder girdle and to really tax yourself.

Diet Notes-
I have been sparingly adding a little fat to my daily diet. Tomorrow I am going to add a little more in the form of a tablespoon of natural peanut butter with my morning protein shake. I am trying to find a balance between having some fat for energy and keeping my metabolism going but keeping my total calories very low. Over the next week I will probably (very) slowly add more fat to my diet and up my total calories from the initial 700 to around a 1000 to keep things chugging along. Then the last week I have the option to drop the calories again if needed. As it stood at 700 calories a day I couldn't really go down any lower if I started to stall out without seriously comprising my ability to function throughout the day.

Tomorrow I will only have two weeks to go. I can't wait.