Hi guys!
So basically I’ve been slacking on my Medical Tidbits. I’m embarrassed that I haven’t done them in so long! If you guys have any ideas/suggestions for some shoot them my way!
This morning I had the usual pre-workout breakfast of 40 grams of oatbran cooked with water and 20 grams of Dymatize Blueberry Muffin Protein Powder (plus cinnamon and ginger):
205 calories, 20 grams of protein, 20 grams of carbs, 4 grams of fat
Then I headed to the gym for my Push workout. (Shoulders, chest, and triceps.) I didn’t go up in weights or anything..darnet! My lower body is gaining much faster than upper. I guess that’s how it is for all women though! Anyway, here’s what I did:
Superset One:
- Wide Grip Smith Bench Press- 80 pounds, 4 sets of 8
- Real Push Ups- Until Failure
Regular Set: Reverse Tricep Bench Press- 60 pounds, 4 sets of 8
Superset Two:
- Military Press- 40 pounds, 4 sets of 10
- DB Bent Over Raises- 30 pounds (total) 4 sets of 10
Superset Three:
- Incline DB Flies- 45 pounds (total)- 3 sets of 8
- Tricep Kickbacks- 40 pounds (total)- 3 sets of 8
Regular Set: Cable Upright Row- Dropsets- 85 pounds, 70 pounds, 60 pounds
Giant Set:
- Cable Cross Over- 85 pounds, 3 sets of 10
- Tricep Press Down- 80 pounds, 3 sets of 8
- One Leg Body Weight Dips- 3 sets of 20
Total Time: 55 minutes Calories Burned: 315 Max Heart Rate: 167
Then I came home and had my favorite post workout breakfast.. a Protein Shake Parfait! I didn’t have one yesterday and seriously missed it! So I whipped up a Double Chocolate Peppermint Protein Shake and poured it over 1/2 cup hot oats (cooked in water):
340 calories, 37 grams of protein, 31 carbs, 3 grams of fat
I spent the rest of the morning studying for my exam! Usually on Tuesdays I have a smaller post-workout breakfast and then a bigger meal a couple hours later before class. Today I planned to meet my friend earlier so we could study so about an hour and a half after my post-workout breakfast I had a snack instead. It was just 2/3 cup Daisy 2% cottage cheese mixed with 1 tbsp Dymatize Protein Powder, cinnamon, and a little over 1/2 tbsp Justin’s Maple Almond Butter:
200 calories, 21 grams of protein, 8 carbs, 8 grams of fat
After my exam (which I did some good guessing on!) I came home and had my next meal. I first blended up 1 cup of liquid egg whites with cream of tartar, cinnamon, and cinnamon flavored stevia. Then I cooked them up! I also had 155 grams of a purple sweet potato with cinnamon and ginger. Plus 1 tbsp Costco Organic PB divided among the eggs and potato:
335 calories, 29 grams of protein, 28 grams of carbs, 8 grams of fat
The reason why the sweet potato looks so mangled up is because I had to dissect it to get the good parts! LOL
A couple hours later I got really hungry! I had a random meal of 4 oz steamed broccoli with Braggs Aminos:
35 calories, 4 grams of protein, 2 grams of carbs, 0 fat
Plus 1 cup Daisy 2% cottage cheese with 1 tbsp protein powder, 1 tbsp raw oats, 2 tsp almond butter, and cinnamon:
285 calories, 38 grams of protein, 15 carbs, 11 grams of fat
Before Tabata I wanted something small but enough to power me through my workout. I dug through my fridge and found a Spiced Carrot Muffin! I topped it with 1/2 tsp Tropical Traditions Coconut Oil:
Then I went to the Tabata class at the gym. It was a good one- 300 calories burned!
After Tabata my dinner included.. chicken sausage! I love chicken sausage but it’s hard to find a semi “clean” brand. I found some at Sam’s club and they have great stats- 120 calories, 17 grams of protein, and 5 grams of fat. Not too shabby! Anyway, I had about 2 cups of spaghetti squash with fresh salsa, a serving of chicken sausages, and the usual seasonings (cayenne, black pepper, oregano):
170 calories, 18 grams of protein, 9 grams of carbs, 5 grams of fat
My appetite is always MIA after Tabata.. but I’ll still have dessert! Probably protein cookie dough or a shake or something!
See ya!





























































