Day 5 - 03/02/12

SLEEP:

I went to sleep at around 10:30pm last night and woke up at 5:15am this morning.

I slept well.

Coffee - 5:15am 

- Double shot black coffee with 70mL of 2% milk.

- Weight watchers fruit jelly cup

Meal 1 - 7:15am 

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

- sliced strawberry

- 2 tsp vanilla protein powder

I didn't have time to make my egg whites this morning :-(

(I should have been prepared and cooked my eggs the night before!)

Workout - 11:30am

- 20 minute treadmill run @ 10.5km/h

3 sets of 12-15 reps of each:

- Wide grip lat pulldown

- Seated cable row

- Rear delt flys

- 45 degree leg press

- Single leg deadlifts 

- Alternating lunges (3 sets of 40-50)

- 10 minutes Cross-trainer, level 12

Meal 2 - 1:30pm

Way too long between meals! I  didn't have a chance to eat between working and training as i didn't want to eat immediately before i worked out (this usually makes me feel a bit sick).

- Skim picollo

- Salad (no dressing) with around 100g grilled chicken breast, fresh lemon juice

- 1 small piece of rye toast, 1/4 avocado, fresh lemon juice

-3 glasses of water

Meal 3 - 3:00pm

-  2 thin rice cakes, 1 tbsp almond, brazil, cashew spread, 1/2 green apple

- 1 mug peppermint tea

- Black coffee with 50mL skim milk

- bottle of water

I was feeling really hungry, due to the big time gap between meal 1 & 2.

I've had about 2L of water by this point

 

Meal 4 - 5:45pm

- 1/2 cup brown rice, a few sprigs of fresh coriander

- 110g fillet of skinless salmon, cooked with teriyaki sauce and 1/2 small brown onion

This was delicious!!

After the meal i had a can of Coke zero

Meal 5 - 7:30pm

- 1 1/2 cups chopped watermelon, rockmelon and pineapple

This was shared between 2, so i ate about half

Meal 6 - 9:00pm

- 2 cups of thai salad (mixed lettuce, red onion, coriander, mint, tomato, cucumber dressed with lime juice, fish sauce and a dash of sweet chilli sauce)

- About 200g of grilled snapper. Cooked using lemon juice, no oil/butter.

Total fluid intake:

- 3L of water 

- 3 coffees

- 1 can of Coke zero