My Workout (19 April 2006)

Before workout

• 2x glas water
• 4x phedra cut (usn fat burner)

Workout

• 35 Minutes of Cardio (took me a while longer this morning)
• cycled 20 km, burned 501 cal.
• kept heart rate between 140 and 164
• kept rpm between 92 and 112

After workout

• 1x glas water
• 1x whey protein shake (300 ml water and around 23g proteien)
• 1x slice of low GI bread for my carbs
• 4x Spirulina capsules
• 1x multi vit
• 1x Vit C. (1g time release)

Cycled to work again this morning

Mid-Morning Meal

• a bit late (we're busy with training at work) - 11am
• 1x whey proteien shake
• 1x yoghurt (15.7g carbs)
• 3x glas of Coke (!!!)

Lunch

• Work sponsored some pizza - had 2 slices
• some more coke (2 glasses)

Mid-Afternoon

• 4x Phedra Cut
• around 1h later, 1x Whey Proteien Shake
• 1x yoghurt
• 1x glas water

will update rest of day tomorrow evening!