Weight: 231 lbs.
Breakfast: Oatmeal and crasins, 2 slices of whole wheat with margarine. Coffee with cocoa, sweetener and creamer. Cocoa contains flavonals and it dilates blood vessels thus improving circulation. That is no excuse to eat a milk chocolate bar which contains little flavonal and of course has refined sweeteners- sorry to be a killjoy.
Lunch: Four wieners with 2 slices of American cheese melted on top with mayonnaise and mustard, glass of skim milk. It was fast and the first thing I came to in fridge. Better bad choice.
Snack: tspn of crunchy peanut butter.
Dinner: Wild Salmon fried in canola oil with steamed broccoli. 8 oz. skim milk. Milk has all eleven essential amino acids. These 11 are needed to metabolize the the remaining 10 amino acids. I worked out earlier with weights so I the milk is insurance toward optimizing recovery and achieving maximum benefit of the workout.
Exercise: Weight workout for 1 hour 28 minutes including a 5 minute warm up, 10 minute cool down and 10 minutes of stretching after the workout. Added 5 lbs to small muscle group workout and 10 lbs to leg and back exercises and added more small muscle groups. Did not intend to add as many exercises but felt good so I went for it. Have to be careful about doing that though. Can lead to over training which is counterproductive. But I'm not back to that level yet. It's also easier to over train as you get older because your production of growth hormone decreases. Avg heart rate during workout was 120 bpm and max was 144. Another point abut growth hormone. Its best to wait 30 to 45 minutes after a workout to consume any calories because they reduce the amount of growth hormone that is produced after strenuous exercise.
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