Tony’s 12 Week Challenge Day 4

June 4, 2013

Meal 1

Smoothie – 2 scoops protein powder, 1 cup spinach, 1/2 cup strawberries, 1 banana

Meal 2

1/2 cup oatmeal, 2 scoops protein powder, 1/4 cup walnuts

Workout

Circuit 1 (30 seconds work, 30 seconds rest 3 rounds)

Lunge

Pushups

Flutter Kicks

Seated Row

Circuit 2 (30 seconds work, 30 seconds rest 3 rounds)

KB Swing

DB Curl / Press

Bench Dips

Crunches

 

Meal 3

Bob’s Gym Builder Shake

Meal 4

Breakfast Casserole (eggs, cheese, sausage, sourdough bread), biscuits

Good things from today:  my Meal 4 was definitely NOT an ideal weight loss meal, however, by planning for this and by eating about 60% of what I normally would have eaten with this meal I was still able to stay within my calorie goals for the day, my protein and carbohydrate numbers were on target, and my fat was just a little high.

An important part of this process and this challenge for me is to not feel like I am completely deprived of foods that I like and I will never have a meal that I will not eat with my family.

 

CLICK HERE TO SEE HOW THIS CHALLENGE STARTED

Comments

  1. Just curious how you make it through the day with such little “food”. It seems you have a lot of supplemented meals with protein powder. When I try to do that I find myself hungry like an hour later.

  2. Tony Maslan says:

    I usually don’t have that problem. The protein powder helps me hit my goal numbers for the day a little easier than trying to get all my protein from whole food. I really like it mixed with oatmeal. It is quick and convenient.
    When I am trying to drop a little weight, I am always a little hungry. I don’t let myself get to the point where I feel like I am starving and when I eat I don’t eat until i feel stuffed.

  3. Dennis Gunther says:

    Wednesday’s food:

    Breakfast: oatmeal with banana
    Snack: Protein bar
    Lunch: Turkey sandwich and Greek yogurt
    Cardio workout
    Post cardio workout-Protein bar
    Supper-Lean roast beef and veggies

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