6 mile run
100 body weight squats
50 push ups
3 sets of 1 minute flutter kicks
2 2 minute plank holds
Menu:
meal 1: 2 cups brown rice cereal with 1 scoop protein shake
meal 2: Quest Bar with 1 apple
meal 3: 4 oz tilapia salad with EVOO & Vinegar tossed with 1/2 cup quinoa
meal 4: 1 scoop protein shake with 2 rice cakes and almond flax nut butter
meal 5-7 as follows...
meal 5: 4 oz chicken & big veggie stir-fry
meal 6: My Famous No Carb Protein Pancakes
As mentioned before. Tried your workout for the first time today. It was a real butt kicker. Look forward to doing many more in hopes to cut some serious body fat increase endurance loose weight gain strength. 6'2 212 190 is my goal weight
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