Oatmeal packages x 4 with banana, chocolate protein powder, cinnamon, chia seeds. Toast and peanut butter x 2. Creatine with water. Tea with milk and sweetener.
Protein Shake with banana x 2, frozen berries and cherries, chocolate protein powder, powder milk, creatine, cinnamon, chia seeds, plain oats 1 package.
Ground turkey with spices and seasoning, mixed vegetables, chicken broth, hot sauce, chicken flavored rice from sidekicks. Carbonated flavored water 1 liter.
Protein Shake with banana x 2, frozen berries and cherries, chocolate protein powder, powder milk, creatine, cinnamon, chia seeds, plain oats 1 package.
Weight training with dumbbells delts workout with 20lbs and 10lbs overhead dumbbell press, front raises and side raises 4 sets each exercise 10 to 20 reps. 30 minute workout.
Protein Shake with banana x 2, frozen berries and cherries, chocolate protein powder, powder milk, oat milk, cinnamon, chia seeds, creatine, plain oats 1 package.
Weight training with dumbbells back and chest workout with light arm and delt workout for warm up and cool down and in-between sets 10lbs. Dumbbell rows 6 sets of 10 reps 20lbs. Chest workout two different exercises 3 sets each for a total of 6 sets 10 to 20 reps 20lbs. 30 minutes.
Omelette with eggs x 3, pink salt and pepper, garlic powder, pam cooking spray, parsley, tomato, mayo on hamburger buns x 2. Microwavable flavored rice 250g. Herring fillets in brine 120g.
Hamburger patties bought at Sobeys today. Cooked 2 in frying pan with pam cooking spray. Hamburger buns x 2 with mustard and mayo plus sliced tomato. Carbonated flavored water 1 liter.
Weight training with dumbbells chest workout 3 different exercises with 4 sets of 15 reps 20lbs. Plus warm up and cool down sets with 10lbs. 35 minutes.
Walk downtown along waterfront to Superstore Barrington Street then bus trip back. Used $3.00 in cash instead of bus tickets because I have 4 bus tickets left.
Plain Oatmeal packages x 4 with banana, cinnamon, chia seeds, powder milk. Toast and peanut butter x 2. Creatine with water. Tea with milk and sweetener.
Oatmeal with cinnamon, chia seeds, banana, frozen strawberries, oat milk. Creatine with water. Toast and peanut butter x 2. Tea with oat milk and sweetener.
Weight training with dumbbells delts workout. 6 sets overhead dumbbell press single and double 20lbs dumbbells 3 x 3 10 reps. Dumbbell side raises and front raises 3 sets each 10lbs for a total of 6 sets plus warm up and cool down curls with 10lbs. 30 minutes. Push ups. Protein Bar 50g.
Plain Oatmeal packages x 4 with banana, cinnamon, chia seeds, oat milk. Toast and peanut butter x 2. Creatine with water. Tea with oat milk and sweetener.
Weight training with dumbbells back workout. 8 sets of dumbbell rows with 12 reps 20lbs. Plus dumbbell curls and overhead dumbbell press in-between every 2 sets with warm up and cool down sets 10lbs. 30 minutes.
Oatmeal with cinnamon, chia seeds, banana, frozen berries and cherries, oat milk. Peanut butter toast x 2. Tea with oat milk and sweetener. Creatine with water.
Weight training with dumbbells chest workout. 4 sets of 3 different exercises 10 to 15 reps 20lbs dumbbells. Plus dumbbell curls and overhead dumbbell press in-between chest workout sets with 10lbs. 30 minutes.
Roast beef sub sandwich from Sobeys Cole Harbour leftover from yesterday. Protein Shake with banana, frozen berries and cherries, chocolate protein powder, powder milk.
Plain Oatmeal packages x 4 with chocolate protein powder, banana, cinnamon, chia seeds, powder milk. Creatine with water. Tea with milk and sweetener. Toast with butter x 2
Weight training with dumbbells arm workout multiple exercises 6 sets of curls 20lbs two different exercises. Wrist and triceps exercises with 10lbs and 20lbs dumbbells. 35 minutes.
Plain Oatmeal packages x 4 with chocolate protein powder, cinnamon, chia seeds, banana, powder milk. Toast and butter x 2. Creatine with water. Tea with milk and sweetener.
Weight training with dumbbells exercises delts workout with 6 sets of overhead dumbbell press with 10 reps 20lbs. Plus front and side raises 3 sets of 10 reps each with 10lbs. 30 minutes
Toasted tomato and mayo sandwiches on wholewheat bread x 2. Popcorn x 1 bag. Pepperoni x 1 piece. *(Bought Pepperoni yesterday at Brother's Meat Market and had one piece with sub sandwich.)
Weight training with dumbbells back exercises 6 sets of dumbbell rows with 15 reps 20lbs. Dumbbell curls and overhead dumbbell press 10lbs in-between dumbbell rows for 30 minutes.
Toasted tomato and mayo sandwiches on wholewheat bread x 2. Protein Shake with banana, frozen berries and cherries, chocolate protein powder, powder milk.
Plain Oatmeal packages x 4 with chocolate protein powder, cinnamon, chia seeds, banana, powder milk. Toast and butter x 2. Tea with milk and sweetener. Creatine with water.
Weight training with dumbbells chest workout with 3 sets 3 different exercises maximum 20 reps 20lbs dumbbells. In-between sets dumbbell curls and overhead dumbbell press with 10lbs 35 minutes total time.
Toasted tomato and mayo sandwiches on wholewheat bread x 2. Protein Shake with powder milk, chocolate protein powder, banana, frozen berries and cherries.
Light stretching for about 20 minutes followed by weight training arm workout focusing on triceps with biceps and wrists. 10lbs and 20lbs dumbbells for 25 minutes.
Omelette with eggs x 4, pink salt and pepper, garlic powder, onion powder, parsley, hot sauce, pam cooking spray. Wholewheat toast and butter x 2. Great Value Protein Bar 37g. Green tea with sweetener.
Weight training with dumbbells arm workout multiple exercises for arms. Curls x 2 exercises 3 sets of 10 reps for each exercise. Plus wrist exercises. About 25 minutes. 20lbs and 10lbs dumbbells with some extra exercises for warm up and cool down.
Scrambled eggs x 4 with pink salt and pepper, garlic powder, onion powder, parsley, hot sauce, pam cooking spray. Microwavable flavored rice 250g. Tomato slices.
Weight training with dumbbells delts workout with overhead dumbbell press 6 sets of 10 reps with 20lbs. Plus front raises and side raises 3 sets each of 10 reps with 10lbs. Warm up and cool down dumbbell curls and overhead dumbbell press with 10lbs. 30 minutes.
Weight training with dumbbells back workout with dumbbell rows 20lbs 6 sets of 10 reps plus dumbbell curls and overhead dumbbell press with 10lbs before and after and in-between sets. 20 minutes.
Weight training exercises with dumbbells chest workout 3 exercises x 3 sets each 15 to 20 reps 20lbs. Plus lighter 10lbs curls and overhead dumbbell press in between chest workout. 30 minutes.
Plain Oatmeal packages x 2 with Protein Oatmeal packages x 2 plus banana, cinnamon, chia seeds, powder milk. Creatine with water. Tea with milk and sweetener.
Plain Oatmeal packages x 2 with Protein Oatmeal packages x 2 plus banana, cinnamon, chia seeds, powder milk. Tea with milk and sweetener. Creatine with water.
Complete dumbbell arm workout with multiple exercises sets and reps for entire arm targeting 4 different areas of each arm 40 minutes. 10lbs and 20lbs.
Protein Shake with banana, berries and cherries 1 cup, chocolate protein powder, powder milk. Toasted tomato and mayo sandwiches with cheese on wholewheat bread x 2.
Light stretching exercises about 20 minutes with dumbbell workout for delts 6 sets of 10 reps 20lbs one exercise and 3 sets of 10 reps 2 exercises 10lbs. 25 minutes. Plus warm up and cool down with curls 10lbs. *(Overhead dumbbell press and side raises and front raises.)
Weight training exercises with dumbbell rows 6 sets of 10 reps with 25lbs plus some warm up and cool down dumbbell curls and overhead dumbbell press with 10lbs and 15lbs. 20 minutes.
Scrambled eggs x 4 with salt and pepper, hot sauce, parsley, tomato, pam cooking spray. Toast and butter x 2. Coffee with coffee whitener and sweetener.
Protein Shake with banana, frozen strawberries, powder milk, chocolate protein powder, almond milk, vanilla yogurt, creatine. Tea with milk and sweetener.
Chicken breast x 3 cooked with salt and pepper, pink salt, paprika, garlic powder, chicken broth. Side kick chicken flavor pasta made with milk and butter plus mixed vegetables.
Protein Shake with powder milk, chocolate protein powder, creatine. Plain Oatmeal packages x 3 with milk, cinnamon, chia seeds and banana. Tea with milk and sweetener.
Protein Shake with banana, frozen strawberries, powder milk, protein powder, creatine, vanilla yogurt, cinnamon, chia seeds, oats. Tea with milk and sweetener.
Light stretching exercises about 20 minutes then weight training with dumbbells multiple exercises and multiple sets and reps. Push ups and calf raises.
Protein Shake with banana, frozen strawberries, powder milk, protein powder, creatine, vanilla yogurt, cinnamon, chia seeds, oats. Tea with milk and sweetener.
Light weight training with dumbbells 4 exercises with 2 new exercises front and side arm raises with 10lbs. Plus dumbbell curls and overhead dumbbell press 2 to 4 sets of each exercise.
One hour of Stretching with crunches and leg lifts plus push ups, knee bends. Light weight training with dumbbells 2 exercises 3 sets of curls and overhead dumbbell press 10 to 15 reps.
Made 3 tuna fish sandwiches with 2 cans of tuna, mayo, mustard, pepper, paprika on wholewheat bread. Earl Grey Tea with milk and sweetener. Great Value Protein Bar 37g.
One hour of Stretching with crunches and leg lifts plus planking and calf raises, knee bends with light weight training exercises 3 sets of dumbbell curls and overhead dumbbell press 10 reps. Total workout just over one hour.
Plain Oatmeal packages x 3 with cinnamon, chocolate protein powder, banana, powder milk. Toast and peanut butter x 2. English breakfast tea with milk and sweetener.
Popcorn x 1 bag. Great Value Protein Bar 37g. *Supper last night included a bottle of carbonated lemon water or lime from Sobeys that I bought with my Chicken Avocado flat bread sandwich.
Protein Shake with banana x 2, frozen berries and cherries, protein powder, creatine, cinnamon, chia seeds, 1 package of plain oats, powder milk. Tea with milk and sweetener.
Bus trip to Halifax Shopping Centre Walmart and Sobeys plus walk around mall to visit Dollarama and Sport Check. Avocado Chicken Sandwich on flat bread from Sobeys.
Fried egg sandwich with eggs x 2, cheese, tomato, butter, hot sauce, salt and pepper, pam cooking spray on wholewheat toasted bread. Coffee with coffee whitener and sweetener.
Protein Shake with banana x 2, frozen berries and cherries, protein powder, creatine, cinnamon, chia seeds, 1 package of plain oats, powder milk. Tea with milk and sweetener.
Fried egg sandwich with eggs x 2, butter, hot sauce, salt and pepper, pam cooking spray on wholewheat toasted bread. Coffee with coffee whitener and sweetener.
Oatmeal with cinnamon, chia seeds, banana, frozen berries and cherries, powder milk. Rice cakes with peanut butter x 4. Tea with milk and sweetener. Creatine with water.
Pepperoni x 1 small piece, wholewheat bagel with cream cheese. Toasted tomato and mayo sandwich on wholewheat bread. Toasted tomato, mayo and cheese sandwich. Great Value Protein Bar 37g. Earl Grey Tea with milk and sweetener.
One hour of Stretching exercises with crunches and leg lifts plus planking and push ups, calf raises, knee bends and leg extensions front and side kick.
Fried egg sandwich with eggs x 2, salt, hot sauce, butter, cheese, pam cooking spray on wholewheat toasted bread. Coffee with coffee whitener and sweetener.