Hard Day Routine

posted November 2005

Follow me around today and you would find:

1. Breakfast consists of oatmeal, peanut butter, blueberries, skim milk, 1 piece of pumpernickle bread, 4 egg whites, 1 scoop of cookies and cream protein powder. About 600 calories. Get ready for the gym and leave 45 minutes later.

2. AM workout: Warm up for 5 minutes followed by intense interval anaerobic workout for 30 minutes burning 521 calories. Followed by 1 minute in hot tub then 1 minute in cold plunge (55 degrees) this is one cycle. Did 5 cycles.

3. Lunch at the gym with a friend, protein shake with banana, blueberries, and walnuts. 550 calories.

4. Home for 1 1/2 hours.

5. Afternoon workout: Dynamic Warmup, Elasticity drills, Strength training. 450 calories burned. Slimfast high protein right after workout (200 calories). Followed by 3 minutes in cold tank and 3 in hot...3 cycles. Shower then home.

6. Afternoon snack: Yogurt, 20 almonds/pecans/walnuts, 1/2 cup grapes, 1/2 cup tuna blend (yogurt, celery, flaxseeds, pumpkin seeds, 4 oz albacore tuna) About 450 calories

7. Dinner: Chicken Breast, Sweet Potato, Veggies, 20 pecans, Apple About 600 calories.

8. Bedtime snack Nofat cottage cheese, 10 nuts, blueberries or cherries (frozen). About 250 calories. Sometimes I'll eat a protein bar (Zone or Myoplex lite).

Bed around 12:30 am. Sleep for 7-7.5 hours.

This is typical for M,T,Th,Fr. I'll burn 4,000 calories in that time frame just exercising.

The other days are recovery. I'll post that routine later.