Fit Lizzio Fitness

FRIDAY(aka carrot monster day)

MEAL 1

(Pre-Workout)

• 1C Spinach
  
• 1C Egg whites
  
• ¼ c oats
  
• ½ tbsp AB
  
• 60g banana
  
• 1 grapefruit
  
• 2 apple
  
• 5 strawberries
  
• Oikos
  
• (I was starving this morning wow.)

MEAL 2

(Post-Workout)

• 2 carrots
  
• 4 oz. turkey
  
• 2.5 servings asparagus

MEAL 3

• 15 almonds
  
• 2 carrots
  
• Oikos

MEAL 4

• 15 almonds

MEAL 5

• 3.5 oz. turkey
  
• Baby carrots
  
• 1 c. spinach
  
• 1 c. egg whites

MEAL 6

• 284 g watermelon
  
• 1 grapefruit
  
• ½ greek yogurt
  
• 11 strawberries

MEAL 7

• 1c spinach
  
• 1c egg whites
  
• 1 grapefruit
  
• 1 apple

TRAINING

• Bi’s/Tri’s (with my trainer)
  
• Overhead tricep extensions
  
• Weighted dips
  
• Cable bicep curls
  
• Band bicep curls
  
• Hammer curls
  
• Close grip push downs
  
• Supinated pull downs
  
• Wide grip push downs with wrist turn
  
• Band kickbacks
  
• 2 chin ups and 1 pull up(for fun haha)

CARDIO

• Rollerblading to and from gym (11 miles total)
  
• 20 min. treadmill run(8 min. 6mph;11min. 6.5mph, 1min. 7.0mph)
  
• Plan on doing some more cardio later today if my necks feeling better.

TOTAL CALORIES IN

2209

TOTAL CALORIES OUT(through exercise)

According to calculators it says over 800 calories for an hour of rollerblading??? It took me about an hour and 15 minutes total…but Is this right?? Im going to say 500 to be safe….so my total is:

-879