Breakfast: Inst plain oatmeal, 1/2 c strawberries, 2 t honey, cinnamon, 2 omega 3 eggs, coffee with skim
Lunch: 2 slices ww bread, 3 oz roast beef, 1 sl jarlsberg lite, 1 T relish, 1 nectarine
XL coffee with milk
Dinner: 6 oz TJ’s prepared grilled teriyaki chicken, 1/2 pkg frozen broccoli, 1/2 cup dry shell ww pasta
Exercise (after breakfast): bike 5 mins, resistance: one set of 8-12 reps, leg press, seated leg curl, cable row, machine chest press, cable pulldown, machine seated overhead press, machine preacher curl, machine triceps pushdown, bike 20 mins at 70-85% max HR, crunch machine. Stretching. Nothing intense yet, just trying to reduce stress with a quick workout. Felt pretty good. Plan to bump to three times next week to meet minimal exercise requirements.
I do drink a lot of water every day, but I don’t count how much. I try to have almost clear urine, if that helps. I take a store brand multivitamin most days, not more than 100% RDA. No other supplementation, and I don’t take any medicine. Despite the marketing, there really isn’t anything that “works” besides creatine, and that will work only for some people, and then only while they are taking it. Maybe I’ll try it for a while when I reach my goal. What about whey? At this point, it would only add more calories. Not consistent with my goal right now.