23 posts tagged “hgm phase 1”
Food
- Breakfast: 2 eggs, 2 pcs homemade banana flax bread, 1/3 Greek yogurt, 2 tbs PB, protein shake (water, whey)
- Snack: 1 handful almonds, 1 apple
- Lunch: 6oz grilled chicken breast, ham and swiss on dark rye w/ spicy mustard
- Snack: 1 cashew cookie Larabar, 1 pc string cheese
- Dinner: 4oz salmon (baked, drizzled with olive oil), whole grain pasta w/ sauteed tomato & garlic
- Snack: 1/2 cup cottage cheese, 1.5 tbs PB
Exercise
AM: None
PM: 45 min walk (having some pain in the arse)
Food
- Breakfast: 1/2 cup oatmeal w/ 1 scoop whey, 1/3 cup nonfat Greek yogurt, 1 tbs PB, 1 pc homemade banana flax bread
- Snack: 1 handful almonds, 1 cup broccoli
- Lunch: 6oz grilled chicken breast, salad (greens, corn, peas, tomatoes, cottage cheese, 1 tbs lowfat lowcal dressing)
- Snack: 1 apple, 1 pc string cheese
- Post-workout Snack: 1 banana, protein shake = 8oz water, 1 scoop whey, 1 scoop glutamine, 8oz skim milk
- Dinner: rice & beans (onion, garlic, olive oil, tomato, black beans, baked chicken, brown rice)
- Snack: 1/2 cup cottage cheese, 1.5 tbs PB
Exercise
AM: None
PM: HGM Phase 1
Food
- Breakfast: 2 eggs, 1 pc homemade banana flax bread, 1/3 cup nonfat Greek yogurt
- Snack: 1 handful almonds, 1 cup broccoli
- Lunch: Smoked turkey club (5oz smoked turkey, 3 strips bacon, 2 tbs mayo, lettuce, tomato, 3 pcs wheat bread), crudites (1/3 cup cottage cheese, tomatoes, edamame, corn, peas, broccoli), 1 pear
- Snack: 2 pcs string cheese, 1 apple
- Post-workout Snack: 1 banana, protein shake (1 scoop whey, 1 tsp glutamine, 8oz milk)
- Dinner: Salad (4oz baked chicken, spinach, tomato, 2 tbs lowfat lowcal dressing, raw sunflower seeds)
- Snack: 1/2 cup cottage cheese, 2tbs PB
Exercise
AM: None
PM:HIIT (sprint 30 sec, walk 30 sec, alternating 9x)
Food
- Breakfast: 1/2 cup oatmeal w/ 1 scoop whey, 1/3 cup nonfat Greek yogurt
- Snack: 1 handful almonds, 1 cup broccoli
- Lunch: 6oz grilled chicken breast, salad (greens, corn, peas, tomatoes, cottage cheese, 1 tbs lowfat lowcal dressing)
- Snack: 1 apple, 1 pc string cheese
- Post-workout Snack: 1 banana, protein shake = 8oz water, 1 scoop whey, 1 scoop glutamine, 8oz skim milk
- Dinner: turkey bacon-wrapped 8oz beef tenderloin steaks, salad (spinach, tomato, 2 tbs lowfat low-cal dressing)
- Snack: 1/2 cup cottage cheese, 1.5 tbs PB
Exercise
AM: None
PM: HGM Phase 1
Food
- Breakfast: 2 eggs, 1 pc homemade banana flax bread, protein shake
- Snack: 1 cashew cookie larabar
- Lunch: turkey on whole wheat w/ mustard, red lettuce
- Snack: 1 handful almonds, 1 apple
- Dinner: 6oz albacore tuna steak, chick pea and tomato salad (meal contained 2 tbs olive oil)
- Snack: 1/2 cup cottage cheese, 1tbs almond butter, 1 dove mini
Exercise
AM: None
PM: None
Food
- Breakfast: starbucks oatmeal w/ dried fruit topping, naked mighty mango juice
- Snack: 1 cashew cookie larabar
- Lunch: turkey on whole wheat w/ 1 tbs canola mayo, mustard, 1 oz feta, red lettuce
- Snack: 1 handful almonds, 1 pc string cheese
- Dinner: 1 egg, 3 small whole wheat pancakes (lightly buttered), turkey bacon
- Snack: 1/2 cup cottage cheese, 1tbs almond butter, 1 dove mini
Exercise
AM: None
PM: 45 min walk
Food
- Breakfast: 2 eggs, 1 pc toast lightly buttered, protein shake (8oz skim milk, 1 scoop whey)
- Snack: 1 handful almonds, 1 apple
- Lunch: Sesame Crusted Tuna, Mediterranean Salsa and Polenta. 6oz lowfat yogurt
- Snack: 1 pc string cheese, 1 pear
- Dinner: (cheat night for bro's bday) 5 drinks, fish & chips, choc chip cookie
Exercise
AM: None
PM: None
Back to the full routine today. I switched to dumbbells for bench b/c I feel it's a better lift; truer to strengthening both arms and sides of the chest evenly.
Food
- Breakfast: 2 eggs, protein shake (1 scoop whey, water), 1/3 cup nonfat Greek yogurt
- Snack: 1 handful almonds, 1 pear
- Lunch: Pan-seared Duck breast, sauteed cherry tomatoes w/ pine nuts & spinach, salad (greens, corn, peas, tomatoes, cottage cheese, 1 tbs lowfat lowcal dressing)
- Snack: 1 apple, 1 pc string cheese
- Post-workout Snack: protein shake = 8oz water, 1 scoop whey, 1 scoop glutamine, 8oz skim milk
- Dinner: Leftover rice
& beans, 1/3 cup nonfat Greek yogurt
- Snack: 1/2 cup cottage cheese, 1tbs almond butter, 1 dove mini
Exercise
AM: None
PM: HGM Phase 1
Food
- Breakfast: 2 eggs, 2 pcs toast lightly buttered, protein shake (8oz water, 1 scoop whey)
- Snack: 1 handful almonds, 1 cup broccoli
- Lunch: 6oz grilled chicken breast, salad (greens, corn, peas, tomatoes, cottage cheese, 1 tbs lowfat lowcal dressing)
- Snack: 1 pc string cheese, 1 apple
- Dinner: salad (6oz chicken, spinach, tomato, sunflower seeds, 2 tbs lowfat lowcal dressing)
- Snack: 1/2 cup cottage cheese, 1tbs PB, 1 dove dark chocolate mini
Exercise
AM: None
PM: walked 30 mins (taking it easy still)
Still taking it a little easy, trying to get back into lifting after the glute issue and I almost wonder if I pulled it or maybe it just tightened up or got strained. At any rate, better safe than sorry.
Food
- Breakfast: smoothie = 3/4 cup raspberries, 3/4 cup strawberries, 1/2 cup homemade granola, 1 cup skim milk, 1/3 cup nonfat plain yogurt, 1 scoop whey
- Snack: 1 handful almonds, 1 cup broccoli
- Lunch: 6oz
baked chicken breast, salad (mixed greens, tomato, corn, peas, edamame, cottage cheese, 1 tbs lowfat lowcal dressing), 1 orange
- Snack: 1 pc string cheese, 1 apple
- Post-workout Snack: protein shake (8oz water, 1 scoop whey, 1 scoop glutamine), 1 banana
- Dinner: 1/2 kashi pizza
- Snack: 1/2 cup cottage cheese, 1tbs PB
Exercise
AM: None
PM: Modified HGM phase 1 (3x10 dumbbell bench, 3x12 squat press, 3x15 lat pulldown, 3x12 seated row, 3x8 dumbbell deadlift, 1x10 shoulder press, 3x12 tricep extension), 45 min walk
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