Monday, March 28, 2016

Back At It! Cardio AND Weight Training In One Day

Well, you know I had an off day yesterday, with no workouts and eating off the diet yesterday, Easter Sunday.

So today I went right back at it, staying strict on the eating plan as well as putting together a weight-training and cardio workout back-to-back. That's not the first time I've done that, but the other times I cut the cardio short to about 20 minutes or so. Today I went a lot longer.

From my experience as the World's Greatest Yo-Yo Dieter, I'm always a little nervous about taking a day off. Too often I've let that spill into the next day, then the next, and so on. But, as I was reminded yesterday, I'm still far, far too heavy, and that means after an off day I have to jump right back in and be strict for a while, and I think I did a pretty good job of that today.

Here's what I ate:

Eggs -- 1 whole, 2 whites
Chopped mushrooms -- about a 1/4 cup

Lean pork chop -- 5 ounces
Mixed Veggies -- 3/4 cup
Fat Free Greek yogurt

1/2 cup fruit (grapes and fresh pineapple)
Salad with boiled egg (day after Easter, imagine that!) and mushrooms

Snack 2
Fat Free Greek Yogurt

Denver Steak -- 5.5. ounces
Baked potato -- 5 ounces
Diet butter -- 1 tablespoon

Denver steak -- 3 ounces

Total for the day
Calories -- 1,305
Fat -- 41 grams
Protein -- 173 grams (getting closer to what I should be doing here)

Water -- 66 ounces
Diet soda -- 34 ounces


Stationary Bike
35 minutes (30 minutes on lvl 5, the rest on lvl 4)
11.5 miles
375 calories

Weight workout
Back and biceps

Seated Row
130 pounds, 1 set, 10 reps
200 pounds, 2 sets, 8 reps each
200 pounds, 2 sets, 10 reps each

Lat pulldown
100 pounds, 1 set, 8 reps
90 pounds, 1 set, 8 reps

Bicep workout
Curl-bar Curl
40 pounds, 1 set 10 reps
75 pounds, 1 set, 8 reps
70 pounds, 1 set 8 reps
70 pounds, 1 set 6 reps

And that's about all for today folks! Thanks for stopping in.

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