I forgot to take pictures of my meals, but you've seen them all before!! If you need a reminder, go here, here, or here =) I am eating basically the same things. My diet changed a little this week, but only in terms of quantity, and the change was very slight.
I ate breakfast on the road, heading to school: 1 egg, 1/2 cup egg whites, and six ounces of mixed veggies: cauliflower, yellow squash, and broccoli.
My mid-morning snack (during Microbiology) was four ounces of tilapia, a tablespoon of olive oil, and brussels sprouts and diced peppers.
Lunch: Four ounces of chicken, half a tablespoon of olive oil, and okra and cauliflower
Mid-afternoon snack: Repeat lunch, subbing an ounce of avocado for the olive oil
Pre-workout: Half a scoop of protein powder & some BCAAs
Intra-workout: One scoop of protein powder
Post-workout: Five ounces of chicken, half a tablespoon each of coconut oil and olive oil, an apple, some sweet potato, and a ton of veggies!
What I wore (not during the workout ;-)):
And, as promised, here is the lifting video! This move (the upright row) is great for your middle delts and traps. To focus on your medial delts (which help make your upper back look wider, making your waist look smaller), make sure you really focus on not shrugging the weight up.
I tacked this on to the end of a workout - that's why I look so tired! haha.
To perform an upright row, deadlift a barbell up to hip-level using a narrow grip. Then, flexing your middle delts and squeezing (but not shrugging) your traps, row it up to your collarbone. Hold for a moment, then slowly return to the starting position and repeat.
(As always, consult a doctor before beginning or changing any exercise program, and have a qualified trainer watch your form the first few times!)
What's your favorite shoulder move?
I am thinking about either creating a page or a group for the blog on Facebook - a place where we can all communicate and share tips/pics/videos we find throughout the day. Would you guys be interested in that and if so, would you prefer a page or a group?