5am workout

warmup 5 minute stationary bike at level 5

12 pushups
50 mountain climbers
45 min rest
repeat 3 times

20 Goblet Squats with 35 lbs dumbbell
20 kneeling jump squats
12 bench dips (shouldve done more but i had recently done triceps and was sore as hell)
1 minute rest
repeat 3 times

20 jump squats
15 single arm dumbbell rows with 25 lbs (that's 15 each arm)
20 dumbbell lunges (across the floor) with 15 lbs dumbbells
45 seconds rest
repeat 2 times

20 dumbbell step ups with 15 lbs
12 lat pull downs with 50 lbs
45 seconds rest
repeat 2 times

First 3 Meals

Breakfast:
1 cup of Tazo Awake Tea and splash of milk
2/3 cup egg whites, 50g mushrooms
1 Ezekial english muffin with 1.5 tbsp almond butter

Snack:
1 muscle milk
25g asparagus
25g squash
25g mushrooms
50g red peppers
.5 tbsp olive oil

Lunch
4oz boars head turkey breast (i don't recommend deli meat but my kids begged for turkey sandwiches and i was lazy)

25g asparagus
25g squash
25g mushrooms
50g red peppers
.5 tbsp olive oil
edit:  and 2oz sweet potato

New Plan

For awhile, lifting heavy and eating lower carbs helped my body lose weight quickly and easily.  Now, it is not the case anymore.  So, I'm mixing things up.  I'm eating a bit higher carbs including some starch from real whole grains.  and doing circuit training instead of just heavy lifting with breaks.  I'll try to keep a log going this time.  All foods will be clean foods.

Yesterday lunch

Lunch coconut chicken and veggies and brown rice

Dinner homemade pizza

Bear with me on my posts I am sick

Update

Sunday evening I had homemade nachos for dinner including ground beef flavored with real peppers and garlic and other spices (no packets of chemicals), homemade refried beans, black olives, chili peppers, and cheddar cheese.  I had avocado and sour cream on the side.

Yesterday I wasn't too good.  I grabbed a protein bar for breakfast and had lunch on the go at work - I had 1 1/2 venison meatballs, a thin slice of chicken with mushrooms, a slice of fresh mozzarella cheese, and 2 slices of roasted red peppers.

for dinner I had coconut chicken (coconut, coconut oil and garlic on top of chicken and baked), and mixed veggies - corn, peas, carrots, string beans.

For breakfast today, I had an apple with peanut butter.  I was supposed to go to the gym this morning but I was up half the night sick and am still sick now.  :(

Legs workout

Warmup
Hip abductor and hip adductor machines
70 lbs then 90 lbs for 10 reps on each machine

Squats
45 lbs x 10
95 x 6
135 x 6
155 x 3
155 x 3 w belt

Leg press
200 lbs x 10
290 x 10
380 x 10
430 x 10

Single leg extension
30 lbs each leg x 10
40 lbs x 10

Single leg curls
50lbs each leg x 10
70 lbs x 10
90 lbs x 10

Seated calf raises
45 lbs x 10
70 lbs x 10
90 lbs x 15

Stairmaster
5 minutes

Breakfast

Banana Almond Pancakes and Eggs

Legs Workout coming soon