Day 4 - 02/02/12

SLEEP:

I went to sleep at around 10:30pm last night and woke up at 4:45am this morning.

I slept really well, and woke up feeling alert and rested

Coffee - 5:15am 

Double shot black coffee with 50mL of 2% milk.

Meal 1 - 6:45am 

- 1/2 cup rolled oats, cooked with water in the microwave.

- 25 x blueberries

- 1 tsp vanilla protein powder

- 4 x egg whites

- chilli powder 

- 300mL water

Meal 2 - 11:00am

- 10 x almonds

- Sugar free "V"

Ok, this is terrible! These are high in caffeine and artificial sweeteners, but (along with the Coke zero) it's one of my weaknesses. I usually have one every other day and have been trying to cut back, but was due for a snack at this time and didn't have much time as i had back to back clients all morning. (Excuses, excuses!).

Meal 3 - 1:30pm

-  1/2 cup brown rice, seasoned with lemon juice, cinnamon and cumin
- 4 egg white omelete with mushroom, capsicum, low-fat semi-dried tomatoes, iceberg lettuce and about 1 tbsp low fat fetta.

  

Workout - 2:30pm

- 20 minutes treadmill run @ 10km/h

3 sets of 12-15 reps of each:

- Dumbbell bench press

- Single arm upright row

- Lateral raises

-Shoulder press
- 10 minutes cross trainer, level 12

Meal 4 - 4:30pm

- A little more than 1/2 cup of full fat greek yoghurt
- 1/2 scoop chocolate protein powder
- 1/4 cup mixed frozen berries

- I've had about 2L of water at this point

Meal 5 - 7:45pm

- 220g tuna sashimi (raw) with soy and wasabe
- 4 prawns
- 2 cups of salad (mixed lettuce, 1/2 small avocado, capsicum, carrot, cucumber, artichoke, cherry tomatoes and mushrooms with about 1 tbsp low fat balsamic dressing).

Meal 6 - 8:45pm

- 1 cup of chopped watermelon, rockmelon and pineapple

Total fluid intake:

- 2.5L of water 

- 1 sugar free "V"

- 1 coffee