http://www.marksdailyapple.com/breadless-crab-cake/comment-page-2/#comments
the recipe came out good. If trying, I would only lightly fry, do not make to dark and crispy. And, I would definitely add more spices. I'm sure the better crap meat would make a huge difference too, but I used the canned kind (real crab though not imitation.)
http://www.myrecipes.com/recipe/romaine-salad-with-tangy-lemon-dijon-dressing-10000000223528/ (minus the crutons)
Friday, March 9
Workout
Barbell Bench
45 lbs x 10
65 lbs x 5
95 lbs x 10, 10, 8, 6, 6
45 lbs x 10
65 lbs x 5
95 lbs x 10, 10, 8, 6, 6
Seated Cable Row
70 lbs x 10
100 lbs x 8, 8, 6, 6, 5, 4, 4
Lunges (reps are each leg)
45 lbs x 5
85 lbs x 10, 8, 6, 6, 5, 5
Good Mornings
45 lbs x 10
85 lbs x 10, 10, 10, 10
Hanging leg raises
BW x 10, 10, 10, 10
In here I had someone teach me to front squat
45 lbs x 5
Calves in leg press
200 lbs x 10
280 lbs x 10, 10, 10
Preacher Curls dumbbells (reps each arm)
15 lbs x 10
20 lbs x 8, 8, 8, 6, 6
Reverse Fly
50 lbs x 10 (I'm counting this in my 40 reps bc it HURT and I tire easily on this)
60 lbs x 6, 6, 6, 6,
I followed this with a protein shake at my gym
Meal Plan for the week
Please excuse the formatting. I copied from word. I will try to clean it up later after my workout.
Friday March 9th
Friday March 9th
Breakfast
·
Omelet made with:
o
2 omega 3 eggs and equal amount of egg whites
o
Chopped onions
o
Spinach
o
Mushrooms
o
Sundried tomatoes
o
Cooked in coconut oil
Postworkout
·
Coconut Almond Banana Protein Smoothie
o
Ingredients: will be tweaked when I make it
§
Coconut milk (the half gallon kind)
§
Almond butter
§
Vanilla
§
Chocolate protein powder
§
Unsweetened chocolate powder
§
Coconut oil
§
Banana
Lunch
·
Grilled Hamburgers (no bun for me, hubby insists
on a bun)
·
Butternut Squash & Sweet Potato Baked Fries
Dinner:
·
Breadless Crab Cakes a la http://www.marksdailyapple.com/breadless-crab-cake/
·
Salad with a lemon mustard dressing (will share
recipe when I make it)
Saturday March 10
Breakfast
·
Omelet made with:
o
3 omega 3 eggs
o
Chopped onions
o
Spinach
o
Mushrooms
o
Sundried tomatoes
o
Bell peppers
o
Cooked in coconut oil
Lunch
·
Southwest Salad with fajita chicken &
cilantro lime dressing
o
Fajita chicken
o
Black beans
o
Avocado
o
Corn
o
Spinach
o
Red onion
o
Oil & vinegar
o
Lime juice
o
cilantro
Snack
·
Tbd
Dinner:
·
Spice Rubbed Pork Chops
·
String beans
·
Grilled Sweet Potatoes with cinnamon
Sunday March 11
Breakfast
·
Coconut Almond Protein Smoothie
o
Ingredients: will be tweaked when I make it
§
Coconut milk (the half gallon kind)
§
Almond butter
§
Vanilla
§
Chocolate protein powder
§
Unsweetened chocolate powder
§
Coconut oil
Lunch (Postworkout)
·
Grilled chicken
·
Roasted red peppers, yellow squash, red onions
·
Quinoa cooked in vegetable stock
Snack
·
Tbd
Dinner:
·
Parmesan crusted tilapia
o
Pasture butter & olive oil
o
Grated parmesan cheese
o
Garlic
·
Garlic & herb grilled purple potatoes
·
Asparagus
Monday March 12
Breakfast
·
Omelet made with:
o
3 omega 3 eggs
o
Chopped onions
o
Spinach
o
Mushrooms
o
Sundried tomatoes
o
Bell peppers
o
Cooked in coconut oil
Lunch
·
Tuna Salad
o
Spinach
o
Can of tuna
o
Kalmatta olives
o
Red onion
o
Feta cheese
o
Olive oil & balsamic vinegar
Snack
·
Tbd
Dinner:
·
Chicken fajitas
o
Fajita chicken
o
Avocado
o
Cheddar
o
Peppers and onions
o
Sour cream
Tuesday March 13
Breakfast
·
Coconut Almond Banana Protein Smoothie
(Postworkout)
o
Ingredients: will be tweaked when I make it
§
Coconut milk (the half gallon kind)
§
Almond butter
§
Vanilla
§
Chocolate protein powder
§
Unsweetened chocolate powder
§
Coconut oil
§
Banana
Lunch
·
Everything But the Kitchen Sink Salad
o
Chicken
o
Greens
o
Broccoli
o
Cauliflower
o
Onions
o
Sprouts
o
Etc
o
Basically whatever veggies are around
o
Topped with oil & vinegar
Snack
·
Tbd
Dinner:
·
Chipless Nachos
o
Lean ground beef
o
Refried beans
o
Sliced black olives
o
Cheddar cheese
o
Avocado
o
Sour cream
Wednesday March 14
·
B Breakfast
Omelet made with:
B Breakfast
Omelet made with:
o
3 omega 3 eggs
o
Chopped onions
o
Spinach
o
Mushrooms
o
Sundried tomatoes
o
Bell peppers
o
Cooked in coconut oil
Lunch
·
Southwest Salad with fajita chicken &
cilantro lime dressing
o
Fajita chicken
o
Black beans
o
Avocado
o
Corn
o
Spinach
o
Red onion
o
Oil & vinegar
o
Lime juice
o
cilantro
Snack
·
Tbd
Dinner:
·
Beef Stew
Thursday March 15
Breakfast
·
Coconut Almond Banana Protein Smoothie
(Postworkout)
o
Ingredients: will be tweaked when I make it
§
Coconut milk (the half gallon kind)
§
Almond butter
§
Vanilla
§
Chocolate protein powder
§
Unsweetened chocolate powder
§
Coconut oil
§
Banana
Lunch
·
Tuna Salad
o
Spinach
o
Can of tuna
o
Kalmatta olives
o
Red onion
o
Feta cheese
o
Olive oil & balsamic vinegar
Snack
·
Tbd
Dinner:
·
Chicken Stirfry
o
Chicken
o
Sesame oil
o
Soy sauce
o
Water chestnuts
o
Frozen bag of stir fry veggies
o
mushrooms
Friday March 16
Breakfast
·
Omelet made with:
o
3 omega 3 eggs
o
Chopped onions
o
Spinach
o
Mushrooms
o
Sundried tomatoes
o
Bell peppers
o
Cooked in coconut oil
Lunch
·
Everything But the Kitchen Sink Salad
o
Chicken
o
Greens
o
Broccoli
o
Cauliflower
o
Onions
o
Sprouts
o
Etc
o
Basically whatever veggies are around
o
Topped with oil & vinegar
Snack
·
Tbd
Dinner:
·
TBD @ a Japanese Restaurant for my daughter’s
birthday
Snack Ideas
·
Almonds, walnuts, cashews
·
Vegetables
·
Seconds of lunch
·
Skinny muffins
Breakfast
Breakfast (shared with the 11 month old) is 2 o3 eggs with about equal amount egg whites, spinach, mushrooms, onions, and sundried tomatoes and cooked with a little coconut oil.
Thursday, March 8
Lunch
yum, this is seriously the best tasting salad i've ever had and i can feel my body being energized!
Wednesday, March 7
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