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Thursday, May 12, 2011

Hot Body Challenge: Day 4 Food & Workout Log

8:30 a.m.(post-workout)
1/2 apple
1 scoop whey protein with 1/2 cup soy milk

9:30 a.m.
omelet with 1 whole egg, 1 egg white, fresh spinach, tomatoes, mushrooms, pinch of shredded cheddar cheese
2 pc low-sodium bacon
1/2 grapefruit
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

12:30 p.m.
1 svg baked whitefish
5 steamed asparagus spears
1 svg Klondike potatoes (microwaved then pan cooked in cooking spray)

3:00 p.m.
1/2 cup Greek yogurt with 3 fresh strawberries sliced and 1 tbs sliced almonds

6:00 p.m.
Banana protein muffin

9:00 p.m.
1.5 cups chicken stir-fry with lots of veggies
1/2 cup brown rice
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

Water total: 60 ounces

Workout:
Cardio: 45 min on Stairmaster
Weights: shoulders & back

Shoulders-
Dumbbell upright row 15 lbs, 3 sets of 15
Machine lateral raises 25 lbs, 3 sets of 12
2-step laterals 8 lbs for 5 reps, 5 lbs for 5 reps

Back-
Assisted pull-up 3 sets 8,6,4 reps
Dumbbell one-arm row 22.5 lb, 3 sets 10 reps each arm
Machine reverse flyes 30lb, 3 sets 10 reps

Stretched.

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