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  #111  
Old 08-04-2017, 04:14 PM
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Yesterdays meals

30 gram protein shake
4 oz oatmeal, banana, skim milk
4 oz seabass, braised chard, brussel sprouts, roasted beets
6 oz chicken, tomoatoes, lemon oil,
8 oz ground sirloin, mushrooms, sautéed onion, 2 ears of corn w/ butter
2 oz peasnut butter 1/2 pint raspberries

misc, dauphinoise potatoes, sambucca cream, grav lox, sauce Robert, espagnole,

Todays work out

15 min elliptical

db flys flat bench, 40 x 20, 50 x 12, 60 x 8 abd
db tricep kick backs 20 x 20, 30 x 12, 40 x 8 abd
75 degree incline 110x 20, 150 x 12, 180 x 8 abd
roman chair dips 30, 30, 22, 15, 6
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  #112  
Old 08-05-2017, 07:12 PM
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yesterday

3 eggs over easy, 3 oz cottage cheese, 2 oz strawberries
4 oz chicken breast, steamed broccoli quinoa
10 oz ny strip, 3 oz mushrooms, 3 oz asperagus w/ butter, Iceberg lettuce tossed with artichoke, pesto and sweet peppers
Popcorn with a movie
2 oz peanut butter and a banana before bed

came in to work early, crapped out the work out...
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  #113  
Old 08-07-2017, 08:49 PM
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A1food4u follow paleo it is what my surgeon suggested after he too out 3 ft of my small intestine last March 20.
You are a chief it should be easier for your bro
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  #114  
Old 08-08-2017, 01:38 PM
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will definitely give it thought. trouble is, no matter what the diet protocol I follow I can never follow it 100%. the career mandates a certain amount of nibbling on stuff I know is bad for me or not within the confines of a diet, but I need to stay employed, and having one of the cooks serve something below standard just cant happen
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  #115  
Old 08-08-2017, 01:41 PM
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yesterdays meals

30 g protein
4 oz oatmeal, 1/2 pint raspberries, 2 oz skim milk
6 oz chicken breast, tomato, basmati rice, 2 oz mozzarella
6 oz ground sirloin, 1 oz mushrooms, 3 oz grilled sweet potato
3 bowls (12 oz?) chicken tortilla soup, with corn and black beans, 2 modelo 3 oz corn chips
2 0z peanut butter, 1/2 pint strawberries

todays work out
30 min elliptical set hills
3- 2 min planks 60 sec rest
military press 110 x 10 x 3
seated rows 175 x 10 x 3
seated reverse db fly's 40 x 10 x 3
wrist roller, 10# supinated up/down x5 pronated up/down x 5 both x 3
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  #116  
Old 08-08-2017, 08:44 PM
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The wrist roller, nice!
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  #117  
Old 08-09-2017, 12:01 PM
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Little piece of the past just laying in the bottom of a box...
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  #118  
Old 08-09-2017, 01:17 PM
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yesterdays meals

30 gram protein
3 scrambled eggs 1 oz cheddar
6 oz chicken breast, tomato salsa, 1 oz sour cream, Spanish rice
6 oz halibut, mango salsa, grilled asparagus
12 oz ny strip, baked sweet potato, sweet corn
2 oz peanut butter, banana,

30 min elliptical set hills on level 3 of 10
DB assisted walking lunges 40# 20 steps and back x 3
standard planks 5 x 2 min
Ham curls, 100 x 20 x 2, 120 x 15 x 2
BB calf raises 100 x 25 x 2, 125 x 15 x 2
Squats, went light 150x20, 160 x 12, 170x 8

Left knee is still really dicey, wife is saying call the ortho, she says when we walk the dog I look funny...whatever that means
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  #119  
Old 08-09-2017, 11:22 PM
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Looking funny can mean a lot of different things. Haha!

Peanut butter and banana. The only thing in my diet I miss more than peanut butter is ice cream.

Nice work brother!
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  #120  
Old 08-10-2017, 01:31 PM
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Yesterdays meals

30 gram protein
4 scrambled eggs with whole wheat bagel
6 oz chicken breast, Spanish rice, tomato salsa
2 oz almonds, apple
various amounts of mango relish, strawberry buerre rouge, macadamia brittle, roasted corn relish

Then an evil force swept in from out of town and I was compelled to eat 3 big slices of meat lovers stuffed pizza with a glass of rye and a porter...

No workout this am, had long conversation with wifey....
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