June 18th, 2009

Well today I had a very difficult workout. But before I get to that I'll go through my nutrition for the day. I got up late today so I didn't actually eat until 12:00. I made egg whites with weight watchers, whole wheat bread. This is a great breakfast combination as it provides lots of carbs and protein. I also had some cantelope to top off my breakfast. I snacked on some almonds and a few whole wheat goldfish in the afternoon before I went to the gym.

The Workout

To start out I did a 7 mile interval workout on the bike. I kept my hr between 160-170 and burned about 210 calories during the 22 minute workout. After I biked I did an extensive bicep and tricep workout, then I moved on to abs. Today I really wanted to exhaust my abs so I did a pretty lengthy workout. I did super sets of leg lifts, plank on the swiss ball, side planks, and a type of leg lift where after you lift your legs, you lift your whole torso off of the ground. In total I spent about 25 minutes working my abs. I also did some lateral raises to work on my deltoid muscles.

For dinner I grilled some chicken and made a guacamole salad. This meal was both delicious and nutricious. I also had some whey protein today to get the amount of protein I needed.

It's around 10:30pm now and I'm feeling pretty tired. The workout today really exhausted me, but it felt good. As my body gets in better shape I definitely feel an overall energy boost.
-Mike