WEIGHT: 166.6 (-.4 lbs from previous day)

FIRST WORKOUT (before work)

- 30 minutes of Cardio on the Elliptical. Heart rate averaged about 170 BPM. (home gym)

SECOND WORKOUT (after work)

- Cardio: 30 Minutes on the Elliptical. Heart rate averaged about 150 BPM

- Weights: Legs: Leg Press - 5 sets

- Weights: Legs: Leg Extensions - 5 sets

- Weights: Legs: Leg Curls - 5 sets

- Time: About 30 minutes.

- Cardio: 20 min of Cardio on the Bike.

MEALS:

- First Meal: Chicken only (Large Honey Bourbon Chicken at Quiznos) & a Diet Coke

- Second Meal: Large Bowl of cottage Cheese with low cal Blueberry Yogurt. Myoplex carbsense nutrition shake.

- Bed Time snack - 6 Boiled egg whites with seasoning.

- Misc: various no cal drinks through out the day and plenty of water.

- Vitamins and supplements.

It is taking a little bit more time then I anticipated to get all these pictures and posts up. That is why Day 6 got split over two days. I am currently 4 to 5 days behind in posting. Making very good progress and will get all the pictures & results up ASAP.

Now on to day 7.

For my bedtime snack I am really starting to like the boiled egg whites. They keep me just as full as the Peanut Butter Sandwiches from earlier. But the eggs are less calories, no fat and no carbs. They are all protein. I usually have about 6. They are about 15 calories a piece. I also use low sodium salt on them as well as pepper. Do not eat the yokes as they are all fat.

Since I am starting to do heavy weight training, I should have about 1 gram of protein per lb of lean body weight per day. For me that is around 150 lbs. So I am striving to have about 150 grams of protein per day. It is very important to get some good slow digesting protein at night after heavy weights so your muscles have enough protein to build more muscles.  All this work will burn calories while you sleep.  So in essence you are loosing fat while you sleep. Pretty Cool!!

For my evening meal this evening, I had my usual bowl of fat free cottage cheese….

mixed with Dannon Blueberry Yogurt

And of course my EAS Myoplex carb sense Nutrition Shake.

I am VERY full after this.

After the mall I headed straight to Anytime Fitness as I have my Gym bag with me…

30 minutes of Cardio on the EFX machine

Then on to weights. Tonight I am working on legs. It is the 6th day of the first week. Tomorrow I am resting. So I decided to save legs for the last night so they can get a full 48 hours of rest with no cardio in between.

So I start with 5 sets of the leg press with medium/heavy weight…

Then on to 5 sets of leg extensions with medium to heavy weight

Then it is 5 sets of leg curls with medium to heavy weight. This one is hard as I don’t think I fit on the machine properly. I like the leg curl machines where you lay on your stomach. But for now this will do…

Then I finish off tonight with 20 more minutes of Cardio on the bike.

Great workout for the end of the week.