Pre-workout weigh in was 172.6 and post-workout weight was 169.8.
5km bike/5km run/5km bike was 58:30 down from Sundays 57:59 and Fridays 58.19. I pulled the 1st leg off in 11:32 which is 2:07 better than my best. But I ran out of steam in the 3rd leg back and had a slow time of 15:12.
I should be able to do a 13:32 on the 3rd leg which would give me at crack at breaking 55 minutes.
Pre-Workout Shake xxx Calories:
2 cup of water 0c
11g of Xtent BCAA xxxc
10km bike 5km run: 58:30
Lunch 425 Calories:
1 cup of water 0c
150g of strip loin steak 300c
62g (1/4 cup) of low fat yogurt 30c
1 cup of cauliflower 20c
1 cup of green beans 25c
2 cups of salad 50c
Afternoon Shake 438 Calories:
4 cup of water 0c
140g of frozen mixed berries 120c
50g of frozen cranberries 30c
200g of frozen pineapple 96c
22g of GNC ISO Whey Protein 85c
8.5g of Progressive VegeGreens 47c
15g of Progressive PhytoBerry 60c
Snacks 668 Calories:
500g stirred fruit yogurt 200c
900g of sweet green peppers 198c
minis neapolitan sandwiches 90c
50 grams (5.5 cups) of popcorn 180c
1531 calorie day.