My Workout (18 April 2006)

Before workout

• 2x glas of water
• 4x phedra cuts (USN fat burner)

Workout

• 32 Minutes of cardio, keeping my hart rate between 140 and 164, and my rpm between 90 and 114.
• cycled 15 km and burned almost 500 cal.

After workout

• 1x glas water
• 1x whey proteien shake (24g proteien and 300 ml water)
• 2x heaped teaspoons of unrefined honey (84g Carbs per 100g, no fat, low proteien)
• 4x Spirulina capsules (grean tea extract)
• 1x Multi Vit.
• 1x Vit. C (1g time-release)

Cycled to work this morning

Mid-Morning Meal

• 1x whey proteien shake
• 1x yoghurt : 3.3g Fat, 15.7g Carbs, 1.7g proteien
• 2x glas water

Lunch

• Tuna and 2 slices of white bread
• 2x glas water

Mid-Afternoon

• 4x Phedra Cuts
• 2x Glas Water

Will update as day goes on …

if you're reading this Alli, please post a comment to say "Hi!" ;)