Hi JJ, Deb! Had a pretty busy weekend--a Dane Playday on Sat., and lunch at the MIL's on Sunday, plus gardening, housework, etc. So slacked on the weekend posting,
But it's business as usual...this Friday will be my last PSMF day, then pix Sat. morning and refeeding the rest of that day.
Code:
Day
1 169.0 8 167.2 15 165.0 22 163.2 FM 29 165.2 36 159.6 43 158.2
2 166.8 9 164.4 16 161.4 23 164.8 30 159.8 37 157.6
3 165.6 10 164.0 17 161.2 24 160.8 31 158.4 38 156.6
4 165.6 FM 11 165.0 FM 18 161.0 RF 25 160.8 32 158.2 FM 39 156.6 FM
5 167.2 12 167.2 19 166.4 26 159.6 FM 33 158.6 40 157.6
6 165.4 13 163.0 20 160.4 27 158.8 34 157.8 41 156.0
7 163.6 RF 14 162.8 RF 21 159.8 FM 28 158.6 RF 35 156.8 RF 42 155.8 RF
Saturday:
M1: coffee w/.5c milk
M2: 200g EW, 4g butter, 7g lite mayo
M3: 200g (raw wt) 5%F hamburger patty
M4: 170g grilled chix breast, asparagus
M5: 200g cottage cheese
934 cals, 151gP, 14gC, 28gF
Sunday:
M1: coffee w/.5c milk
M2: 200g EW, 4g butter, 7g lite mayo
M3: lunch at MIL's--veal soup w/veggies and noodles (~2oz veal, oz noodles); roast pork loin (100g) w/~200g mashed potatoes (made with butter and milk);pickled veggies; slice of chocolate cake
Ex.-Lifting had 1scp van pp/1T gatorade powder pre and 2scp van pp/2T gatorade powder during
M4: 150g grilled chix brst, 100g white bread
M5: refeed oatmeal cookies (eaten during refeed period)
2531 cals, 180gP, 340gC, 51gF
Lifting-
-after dynamic warmup and warmup sets, I did 3x5:
A. Deadlift, 185
B. PushPress, 79
C. Front Squats, 97
D. Chins, 2R/3N plus some hanging lat shrugs
E. glute bridges, 4 (ow) and planks, 2x1'
Monday:
M1: coffee w/.5c milk
M2: 200g EW, 4g butter, 7g lite mayo
M3: 200g cocheese
M4: PSMF beef/turkey chili (with celery, onion, mushrooms) over cauliflower
M5: 150g grilled chix brst w/asparagus
923 cals, 151gP, 26gC, 23gF