Workout :: 11 September

Preworkout

• 4x phedra cuts
• 1x phedra cut booster
• 2x glasses water

Workout

• 30 Minutes cardio (cycling on indoor trainer)
• 19.30 km on indoor trainer
• heart rate between 135 - 170
• rpm between 91 - 125

Breakfast (30 minutes after workout)

• 1x whey proteien shake (+- 23g proteien, very little carbs, very little fat)
• 2x table spoons of unrefined honey (pretty much 85% carbs)
• 1x glas water

... will update as day goes on ..

New Workout

started today again with workout routine

went to gym for swimming. Took about 30 minutes of swimming. mixed Styles (more backstroke tho) .. distance about 5 or 6 lengths in total

shot! - took proteien shake waay after workout (more than 30min) and oatso easy for energy and carbs

J

My Workout (21 April 2006)

Preworkout

• 2x glas water,
• 4x phedra cut

Workout

• 35 minutes cardio,
• 20 km,
• 500 cal,
• hart rate between 135 - 165,
• rpm between 88 – 114

After workout

• 1x proteien shake,
• Bowl of cereal,
• Vit. C,
• MultiVit,
• 4x Spirulina,
• water

Mid Morning Meal

• Proteien Shake,
• 1x yogurt,
• water

Lunch

• Chicken Take aways

Mid-Afternoon

• 4x phedra cuts

Will update as day goes on!

My Workout (20 April 2006)

before workout

• 2x water
• 4x phedra cut

workout

• 5 minutes cardio for warmup
• bench press with 2x 5kg weights
• 10,15,20,15
• controlled movement: 3counts up, and 4 counts down for each press

post workout

• 1x whey proteien shake
• 1x slice of low gi bread
• 1g Vit. C
• 1x multi Vit
• 4x Spirulina Capsules

cycled to work again

mid-morning

• 1x proteien shake
• 1x yogurt (15.7g carbs)
• 2x glas water

lunch

• tuna and white bread roll
• 2x coke
• afterwards drank a glas of water and cup of coffee untill mid afternoon meal

will update as day goes on!

My Workout (19 April 2006)

Before workout

• 2x glas water
• 4x phedra cut (usn fat burner)

Workout

• 35 Minutes of Cardio (took me a while longer this morning)
• cycled 20 km, burned 501 cal.
• kept heart rate between 140 and 164
• kept rpm between 92 and 112

After workout

• 1x glas water
• 1x whey protein shake (300 ml water and around 23g proteien)
• 1x slice of low GI bread for my carbs
• 4x Spirulina capsules
• 1x multi vit
• 1x Vit C. (1g time release)

Cycled to work again this morning

Mid-Morning Meal

• a bit late (we're busy with training at work) - 11am
• 1x whey proteien shake
• 1x yoghurt (15.7g carbs)
• 3x glas of Coke (!!!)

Lunch

• Work sponsored some pizza - had 2 slices
• some more coke (2 glasses)

Mid-Afternoon

• 4x Phedra Cut
• around 1h later, 1x Whey Proteien Shake
• 1x yoghurt
• 1x glas water

will update rest of day tomorrow evening!

My Workout (18 April 2006)

Before workout

• 2x glas of water
• 4x phedra cuts (USN fat burner)

Workout

• 32 Minutes of cardio, keeping my hart rate between 140 and 164, and my rpm between 90 and 114.
• cycled 15 km and burned almost 500 cal.

After workout

• 1x glas water
• 1x whey proteien shake (24g proteien and 300 ml water)
• 2x heaped teaspoons of unrefined honey (84g Carbs per 100g, no fat, low proteien)
• 4x Spirulina capsules (grean tea extract)
• 1x Multi Vit.
• 1x Vit. C (1g time-release)

Cycled to work this morning

Mid-Morning Meal

• 1x whey proteien shake
• 1x yoghurt : 3.3g Fat, 15.7g Carbs, 1.7g proteien
• 2x glas water

Lunch

• Tuna and 2 slices of white bread
• 2x glas water

Mid-Afternoon

• 4x Phedra Cuts
• 2x Glas Water

Will update as day goes on …

if you're reading this Alli, please post a comment to say "Hi!" ;)

my workout 4:1

side note: since i last posted on the 28'th March, i've spend the 29'th, 30'th, 31'th continuing with the program but didn't post anything. I pretty much took of the 1'st and 2'nd of April, although I did some cycling outdoors during the weekend.

so, without further ado:

Monday 3 April (4:1)

Before workout

• 2x glas water
• 4x phedra cut

Workout

• 32 minutes Cardio, keeping rev. per minute between 94 and 113 ... normal intensity (keeping hart rate between 140 - 165). 20 km's and almost 500 calories burned.
• stretches
• 1x glas water

Breakfast

• 1x proteien shake (30g + 300 ml water) - no creatine
• 2 heaped tablespoons of unrefined honey (carbs, no fat)
• 1g Vit. C (time release)
• 1x Multi Vitamin
• 4x Spirulina
• 1x water

Mid-Morning Meal

• 1x slice low-GI high Carb, low fat bread
• 1x proteien shake
• 1x water

will continue as we go along ...