Day 51 - Core Synergistics

....Workout....

Today was one of those days. You know them. You might not feel 100% or you just aren't feeling the idea of busting your ass for an hour. Your mind drifts to doing two workouts tomorrow or pushing your days back. Well, it was one of those days. My knee is feeling tight and at times is pretty sore and I was feeling out of it. I decided to get going with the workout and had an incredible workout, love the Core Synergistics now, and am feeling great. Always push through and bring it!


....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]
*Large banana [137 calories, 5 grams of fiber, 1 grams of protein, 37 grams of carbs]
*40 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 [185 calories, 40 grams of protein, 5 grams of carbs, 165 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 grams of fat, 244 mg of sodium, 2 grams of carbs, 14 grams of protein]
*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]
*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]
*40 oz. water


Snack:

*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]


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 with cheese [106 calories, 6 grams of fat, 3.5 grams of saturated fat, 6 grams of fiber, 11 grams of protein, 6 grams of carbs, 158 mg of sodium]
*36 oz. water


Daily totals -

Calories: 2043
Fat (saturated/grams): 13.5/47.5
Fiber: 34
Carbs: 185
Protein: 216
Sodium: 1771
Water: 172