Day 75 - Legs & Back with Ab Ripper X

....Workout....

Two hours of football in 90 degree (HUMID) weather followed by Legs & Back is nuts. I'm lying down now because my hamstrings and quads are completely on fire. It was a great day worth of workouts and exercise though.


....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]
*32 oz. water


Workout and Post-workout:

*Peanut butter cereal bar [140 calories, 5 fat grams, .5 grams of saturated fat, 4 grams of fiber, 7 grams of protein, 19 grams of carbs, 90 mg of sodium]
*3 slices of turkey bacon [90 calories, 1.5 fat grams, 18 grams of protein, 540 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


Snack:

*Peanut butter cereal bar [140 calories, 5 fat grams, .5 grams of saturated fat, 4 grams of fiber, 7 grams of protein, 19 grams of carbs, 90 mg of sodium]
*1.5 tbsp of organic peanut butter [150 calories, 12.5 grams of fat, 2 grams of saturated fat, 3 grams of fiber, 75 mg of sodium, 5 grams of carbs, 5 grams of protein]
*Medium apple [65 calories, 3 grams of fiber, 17 grams of carbs]
*32 oz. gatorade [200 calories, 14 grams of carbs, 110 mg of sodium]
*40 oz. water


Lunch/Dinner:

*8 oz. top round steak [380 calories, 18 grams of fat, 6 grams of saturated fat, 52 grams of protein]
*2 cups of mixed vegetables [67 calories, 2 grams of fiber, 20 mg of sodium, 15 grams of carbs, 3 grams of protein]
*Side salad w/dressing [25 calories, 175 mg of sodium, 5 grams of carbs, 1 gram 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]
*8 oz. water


Daily totals -

Calories: 2045
Fat (saturated/grams): 12/53
Fiber: 33
Carbs: 199
Protein: 170
Sodium: 1950
Water: 160