Day 48 - Kenpo X

....Workout....

Another awesome Kenpo X is done...I'm ready for a recovery week!


....Diet....

Breakfast:

*4 egg white omelet with light cheese [155 calories, 4.5 grams of fat, 40 fat calories, 2.5 grams of saturated fat, 450 mg of sodium, 4 grams of carbs, 23.5 grams of protein]
*1 packet of Irish Oatmeal with 2/3 cup Soy Milk [230 calories, 44 fat calories, 2.5 grams of fat, 185 mg of sodium, 30 grams of carbs, 4 grams of fiber, 6.5 grams of protein]
*1 cup of soy milk [120 calories, 4 grams of fat, 35 fat calories, .5 gram of saturated fat, 2 grams of fiber, 135 mg of sodium, 14 grams of carbs, 7 grams of protein]
*1 cup of kashi autumn wheat cereal [190 calories, 1 gram of fat, 10 fat calories, 6 grams of fiber, 45 grams of carbs, 5 grams of protein]
*Large banana [137 calories, 5 grams of fiber, 1 grams of protein, 37 grams of carbs]
*48 oz. water


Pre-workout:

*1/2 NitroTech Protein bar [155 calories, 35 calories from fat, 4 fat grams, 2.5 grams of saturated fat, 2.5 grams of fiber, 15 grams of protein, 14.5 grams of carbs, 115 mg of sodium]
*16 oz. water


Workout and Post-workout:

*1/2 NitroTech Protein bar [155 calories, 35 calories from fat, 4 fat grams, 2.5 grams of saturated fat, 2.5 grams of fiber, 15 grams of protein, 14.5 grams of carbs, 115 mg of sodium]
*8 oz. water with 2 scoops of Wheybolic Extreme 60 [186 calories, 40 grams of protein, 5 grams of carbs, 170 mg of sodium]
*32 oz. water


Lunch:

*Turkey burger with ketchup [130 calories, 2 fat grams, .5 grams of saturated fat, 24 grams of protein, 80 mg of sodium, 4 grams of carbs]
*Tilapia [75 calories, 2 fat grams, 14 grams of protein, 244 mg of sodium, 2 grams of carbs]
*1 cup of broccoli [18 calories, 4.5 calories from fat, 3 grams of fiber, 3 grams of protein, 3 grams of carbs, 9 mg of sodium]
*32 oz. water


Snack:

*Smoked almonds [170 calories, 15 grams of fat, 130 fat calories, 1.5 grams of saturated fat, 3 grams of fiber, 40 mg of sodium, 6 grams of carbs, 6 grams of protein]
*Crackers [60 calories, 10 calories from fat, 1.5 fat grams, 1 gram of protein, 30 mg of sodium, 12 grams of carbs]
*Peanut butter cereal bar [140 calories, 5 fat grams, 2 grams of saturated fat, 3 grams of fiber, 10 grams of protein, 15 grams of carbs, 160 mg of sodium]
*24 oz. water


Dinner:

*7 oz. of chicken [217 calories, 17 calories from fat, 2.5 fat grams, 45 grams of protein, 75 mg of sodium]
*2 cups of broccoli [36 calories, 9 calories from fat, 6 grams of fiber, 6 grams of protein, 6 grams of carbs, 18 mg of sodium]
*Side salad w/dressing [25 calories, 175 mg of sodium, 5 grams of carbs, 1 gram of protein]
*Bagel with cream cheese [259 calories, 10 grams of fat, 32 grams of carbs, 8 grams of protein]
*38 oz. water


Daily totals -

Calories: 2458
Fat (saturated/grams): 12/58
Fiber: 38
Carbs: 249
Protein: 231
Sodium: 2001
Water: 198