TT Phase 1 W1D2


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 8)
Intervals (6 x 30 sec. @ lvl 11/60 sec. @ lvl 8)
Cool Down (5 min @ level 9)

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)

One thought on “TT Phase 1 W1D2

  1. Hi, I found your site while browsing about health concerns…I have Chronic Fatigue Syndrome so am not quite up to the ‘fitness’ side of things…yet. I notice that you include whey protein in a lot of your recipes for healthy eating and I just thought that you might like to know that a nutritionist suggested I try whey for my CFS. I’ve tried a lot of supplements so was skeptical.

    But after 2 or 3 weeks I began to notice a subtle shift in my health…firstly, the pain levels were dropping…secondly, my stress response was normalizing…and thirdly, believe it or not, I felt up to exercising lightly for the first time in 11 years. Obviously, I’m excited about this. I just thought it was worth passing it on.

    Also, my nutritionist insists that undenatured whey protein is best since it hasn’t undergone the heating process that can decrease the availability of amino acids in the protein. Works for me!
    Mel (in Australia!)

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