That's right, I got out of bed on time ( four-thirty en la manana ), headed on over to the gym--however unconsciously it may have been--and resigned my body to a gruelling 4 miles keeping a consistent pace of 7.2 mph.
Once again, I stepped off the treadmill with the sensation that a river was running through my brain ( that's good, I guess ). I then proceeded to replicate last week's leg workout, only this time, I ran laps between sets. All in all, I ran six-and-a-half miles today, which I thought was pretty good.
After my workout, I whipped up my first meal of the day . . .apropos the jurisprudence of my new nutritional diet.
Here's my diet in a nutshell:
Meal Plan Summary Report for:
2500 Cal Menu Meal Plan For Ryan
Byline: ...................................Ravina's Personal Training
Number of Days: ..........................................30
Number of Recipes: ......................................0
Average Calories Per Day: ..............................2500
% Calories from Protein: ................................34.5
% Calories from Carbohydrates: .......................51.0
% Calories from Fat: ......................................14.6
Meal Plan - Day 1
Total Calories: 2,480........................PCF Ratio: 34-51-15
Morning Snack
MYOPLEX ...................................................1 packet
___ Carb-sense (suggested varieties include Berry Smoothie and Cookies n’ Cream)
BANANA, RAW .............................................1 small
___ Bananas, raw
COW'S MILK, 2% FAT .....................................1.5 cups
___ Milk, reduced fat, fluid, 2% milkfat, with added vitamin A
YOGURT
___Low sugar and fat (ex. Dannon Light
Lunch
MIXED GRAIN BREAD ........................................2 slice (large)
___ Bread, mixed-grain (includes whole-grain, 7-grain)
TUNA, CANNED IN WATER .................................3 oz
___ Finfish, tuna, light, canned in water, drained solids
SALAD DRESSING, MAYONNAISE-TYPE ..............2 tsp
___ Salad dressing, mayonnaise type, regular, with salt
APPLE, RAW ...................................................1 small
___ Apples, raw, with skin
RAW ALMONDS AND NUTS
____~15 almonds and a few nuts
Afternoon Snack
PROTEIN BAR ..............................................1 packet
___ Suggested bars include Pure Protein, Myoplex
ORANGE, ALL VARIETIES, RAW ....................1 fruit
___ Oranges, raw, all commercial varieties
COW'S MILK, 2% FAT ......................................1.5 cups
___ Milk, reduced fat, fluid, 2% milkfat, with added vitamin A
Dinner
CHICKEN BREAST, ROASTED ............................3 oz
___ Chicken, broilers or fryers, breast, meat only, cooked, roasted
SPAGHETTI PASTA, COOKED, ENRICHED ..........2 cups
___ Spaghetti, cooked, enriched, without added salt
PASTA SAUCE ..............................................3 oz
___ Sauce, LIPTON, RAGU Old World Style Smooth Pasta Sauce, Traditional, jar
MIXED VEGETABLES, FROZEN, W/SALT ............1/2 cup
___ Vegetables, mixed, frozen, cooked, boiled, drained, with salt
Basic Nutritional Summary:
Calories..............2480.42
Protein...............232.63 g
Carbs..................329.91 g
Fat......................34.31 g
Sat Fat...............13.61 g
Chol*..................255.24 mg
Sodium...............2401.81 mg
Fiber...................29.07 g
Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.
