TODAY’S WORKOUT

Upper Body Resistance Tubing Circuit (30 min):
Seated Shoulder Press (3 x 10 Red tubing)
Front Raise (3 x 10 Green)
Lateral Raise (3 x 10 Green)
Bicep Curl (3x 10 Red)
Tricep Kickback (3 x 10 Green)
Standing Chest Press (2 x 10 Red)
Standing Flye (2 x 10 Red)
3-Direction Elevated Push-ups (2 x 3)

HIIT Bike Sprints (19 min)
Warm Up (5 min @ level
Intervals (6 x 30 sec. @ lvl 11/60 sec. @ lvl
Cool Down (5 min @ level 9)

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TODAY’S EATS:
WO: 1/2 scoop dextrose, 1/2 scoop chocolate whey protein
1: 1.5 c. Frosted mini-wheats and Rice Krispies combo, 3 egg whites, 1/2 c. light soy milk
2: 2 oz. trail mix with almonds
3: 3 oz. chicken breast stir-fried with 1 c. mixed vegetables, 1/3 c. oatmeal
4: 1 scoop whey protein, 1 large orange, 1 c. mixed raw veggies, 1 T. ANPB
5: 4 oz. sauteed pollock, 1/2 c. diced tomatoes, 1/4 c. fat free mozzarella, 3 c. lettuce, 2 T. salsa, 2 low-cal corn tortillas, 1 oz. walnuts
6: 4 egg white /2 whole egg omelette with 3/4 c. mixed veggies

Water: 16 cups (~2 cups green tea)
Supplements: 3 capsules Digest-All, 6 capsules fish oil, 1 multivitamin, 1 calcium 600 + D, 10 g. l-glutamine

CALORIES: ~2200 calories (35% carb/35% protein/30% fat)