Day 1 (LOW DAY)
MEAL 1: 1/2 cup oats, 1/2 scoop MD, 1.5 cups egg white, handful spinach
MEAL 2: 2 scoops MD, 1/4 cup blueberries
MEAL 3: Periworkout: 1 scoop Whey before, 1 scoop Whey after
MEAL 4: salad (1/2 bag romaine lettuce, 1 small roma tomato, 1 orange bell pepper, 2 tbsp low fat dressing) and 2 chicken breasts
MEAL 5: 2 lean turkey burgers, 1 bag steamed broccoli
SNACK: bag of single serving Sunflower Seeds
MEAL 6: pre bed shake - 2 scoops MD, 1 tbsp EVOO
cal - 2,200
carb - 105g
fat - 72g
pro - 285g
sugar - 28g
My workout today was energy systems work. I did a 2 min warmup on the treadmill, followed by 10 sprints - 30 sec at max speed (12.0 mph) followed by 60 sec jog (6.4 mph) . After 10 repeats I was covered in sweat - INTENSE! I rested for a minute then hit the stairmaster easy for about 10 mins. I'm experimenting with peri nutrition on days like this -instead of a finibar before, i subbed it with a scoop of whey for some energy, and instead of surge after, just some more whey.
The Mighty Stu talks about really "digging deep" into your glycogen stores on your "low" days, so I tried to do just that with peri nutrition. I'm also not going to drop carbs too low. I tend to be overly carb-o-phobic, and usually end up going too low. This just results in a gluttonous re-feed, so instead, I'm going to have carbs before lifting and some right after. The rest of the day's meals will have carbs, but only from green veggies, celery, etc....and some incidentals. I'm not really counting celery, gum, splenda, coffee, etc...into my macros, b/c i'm not competing or anything, and that would just be kinda crazy.