Friday- 4/24

Oatmeal
3 fish oil caps
multi vitamin
2 glucosamine caps
1.5 scoops protien

1 apple
2 tbs PB

Chicken breast
spinach
quinoa
sprinkle of EVOO

Shake

Pretty much ate chicken breast,spinach, drizzle of EVOO for an entire week to make weight. Lost 4.5 lbs during the course of 6 days. Still had to sweat out ~2lbs to make featherweight class.

after the tourney on Sat pigged out and had pizza, beer, and a bunch of fried and greasy goodness.

Mon 4/13

8:15
Oatmeal
1 scoop protien
1 multi vitamin
3 fish oil caps

10:00
1 tsp peanut butter

11:00
.5 Chicken breast and 2C spinach

2:15
Shake

Thurs- Sun:
Ate out twice (unavoidable) once for sister's bday and another time with gf's friends.
Ate pretty clean otherwise.

Notes: Felt weak on Sat due to food restriction (lost ~2 lbs in the last week, 3 lbs to go to make 154 lb weight class).

Weds 4/8

8:30
Oatmeal
20 raw almonds
multi vitamin
2 fish oil caps

9:30
1 C strawberries

11:00
chicken breast on bed of spinach w/ .5 C quinoa

1:00 (during workout)
1.5 scoops protien w/ .25 scoops Gatorade

2:30
Shake -
.5C mangoes
.25C strawberries
1tbs greens powder
8tsp flaxseed meal
handfull of raw almonds
1 scoop vanilla protien
.5C ice
1C water
.5C plain yogurt

6:30
GF's dad was in town so we went out to Kokkari.
Had various apps and the Lamb Shank (mmm..fatty goodness)
spoon tip of ice cream

Note: Skimmed "Meal Plan" and have some questions on what's considered "Small Male vs Athletic - Well Muscled Male". What's the goal of the meal plan? Fat loss? Muscle Building?

Tuesday 4/7

7:00am
Bowl of cereal w/ 1% milk

8:30
16oz green tea
multi vitamin
2 fish oil caps

9:30
1 scoop protien powder
2 slices of whole wheat raisen bread

10:30
banana

12:00
ham sandwhich on wheat

2:00
strawberries
orange

3:45
grapes
light yoghurt

5:30
fish& quinoa

8:00
finished off fish and quinoa

8:30
3 straberries
grapes

To do: read "Meal Plan" section in success journal and come up with meal plans and figure out zone "blocks"