Monday 3 November 2003

6:00am
beef heart 70g

Russian Full Contact Twists morning at the gym. 
5 at 20kg to warm up
Three sets of five at 40kg to build strength
A set of 25 at 20kg to give me an aerobic and power workout
Five dumbbell presses with 92.5lb weights
A thorough nerve and muscle stretch

8:15am (nibbled in the car as I drive to work)
Beef heart 140g

12:30pm - a salad
avocado 138g
capsicum - red 56g
cress 100g
Shiitake mushrooms 42g
shiso 15g
sprouts 134g
one 110g tin Coles brand sardines in olive oil
one 110g tin Admiral brand sardines in water

6:30 - another salad
avocado 176g
capsicum 78g
rocket 165g
minced beef 270g
apple 128g  (16g of carbs in an average-sized apple)
jaboticabas 30g

The tally for the full day was:
Protein: 23%  Fat: 57%  Carbs: 11% (49g carbs)  Fibre: 31g
A total of 2042 calories 

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