Day one of the journal journey......

Wednesday , 23 January 2013
First- this is the goal for me as far as breakdown per day goes right now.
calories < 2000
fat 60 grams
sodium <2000 milligrams (nearly impossible.But keep in mind with all of these I am counting naturally occuring AND added.)
carbohydrates 160 grams
sugars < 40 grams
protein > 130 grams

My stats:
5'8". Currently 152 lbs and 17% bodyfat (according to my omiron reader). workout 4-5 days per week. Gets lots of movement in training clients and working.

Here is what today looked like nutrition-wise.
Breakfast:
2 eggs over-easy,wrapped in a corn tortilla,with 1 TBSP ketchup. 1 cup cooked spinach with 1 TSP Bragg's liquid amino acids and 1 TBSP olive oil.Two cups of black coffee.

390 calories, 24 g fats, 925 mg sodium, 23 g carbs, 10 g sugars, 19 g protein.

mid-day:
2 whey protein shakes. One pre-workout, one post-workout. Plus a banana post-workout.
400 calories, 6 g fat, 192mg sodium, 36 g carbs, 22g sugar , 52 g protein.

late lunch:
1 cup chopped romaine, 1 pouch starkist salmon, 1 TBSP Ken's greek dressing.
130 cal, 16g fats, 374mg sodium , 2g carbs, 1g sugar , 14g protein

snack:
GNC AMP recovery fuel shake
290 cals, 5g fats, 180mg sodium, 20g carbs, 2g sugars, 42g protein

dinner:
1 sweet potato, 1 TBSP butter and pinch of cinnamon, 1C boiled spinach with 1 TBSP ketchup. (I like ketchup.Sue me. ) 2 hot dogs (shut up, I'm poor.) each on a corn tortilla. 1 TSP mustard.
calories750,  37g fats,  1572mg sodium,  95g carbs,  26g sugars,  24g protein

bedtime:
1/2 C light chocolate soymilk
35 cals, 1g fat, 60mg sodium, 3g carbs, 3g protein.

day totals:
1995 cal
89g fat
3343mg sodium
164g carbs
61g sugars
154g protein

still gotta fine tune that sodium and sugar. Sneaky bastards.


Today's workout : chest and back
3 x ( w/ little to no rest):
high cables flyes x 8-10
low pulley row x 8-10
10 situps
~rest 90 sec~

3 x ( w/ little to no rest):
cable flyes x 8-10
lat pulldowns x 8-10
10 per side 12# med ball oblique twists
 ~rest 90 sec~

 3 x ( w/ little to no rest):
low cable flyes x 8 - 10
rear delt flyes x 8-10
10 med ball overhead situps

10 minutes of sprint and side shuffle intervals on the treadmill .

See ya tomorrow! (maybe then I'll remember to take pics.)