I got a lot accomplished today. Okay, most of it didn’t take a lot of actual work, but still. I have an entire smoked turkey to carve up tomorrow. I also had another shot at the honey oatmeal bread. This was a disaster the last time I made it (the ‘dough’ poured out of the machine). So this time I cut the water back and it was way too dry so I added it back in. I think I know what the difference was (how I pre soaked the oats). By the time it was through the first rise it was still a little sticky and I should have perhaps worked more flour in than I did. So I ended up with a nice tasting, but still a little dense loaf.  I had a slice with butter while it was still warm.  And while I was giving my mother some later I decided to have it for my afternoon snack (with jam).

Just to compare, a slice of a 12-grain bread we have in the freezer:

45g slice - 120 cals, 4g protein, 2g fat, 21g carbs, 3g fibre

The one I just made:

45g weight - 104 cals, 6g protein, 2g fat, 16g carbs, 3g fibre

Okay, so the other bread is nice and light. This one though has much more protein. If I get the water content right the next time I should be laughing.

So I think that’s me for the night. I’m trying to keep my habits with early nights and lots of sleep!

Food for the day:

Total: 2298 (27% fat, 40% carbs, 30% protein)

Breakfast: egg/egg white omelet with cheese, zucchini bread, jam (357)
AM Snack: protein shake, fruit salad (306)
Lunch: whole wheat tortillas, bbq pork, cheese, apple (448)
PM Snack: honey oatmeal bread, jam, butter (355)
Dinner: spicy meatloaf with roasted potatoes and onions, bean/carrot blend, butter, salad w/dressing (633)
Late Snack: blueberry bran snack cake, fruit salad (199)

I started off with 3 mins cardio (walking/jogging on the spot), the prescribed warm-ups, and then did:

Power Training - Strength Training (weeks 1-3)
Workout A5 (9 of 10)

1: Clean Pull - 90t/5, 90t/5, 90t/5, 95t/5
2: Clean-grip Deadlift - 110t/6, 110t/6, 110t/6, 115t/6
3: Single-leg Romanian Deadlift - 55t/6, 55t/6, 55t/6, 55t/6
4: Push-ups - 6, 6, 6, 6
5: Bent-over Dumbbell Alternating Row - 37.5e/6, 37.5e/6, 37.5e/6, 40e/6
6: Shoulder Press - 75t/6, 75t/6, 75t/6, 80t/4
7: Pullovers, alternating - 25e/6, 25e/6, 25e/6, 25e/6
8: Seated Russian Twist - 25t/10, 25t/10, 25t/10, 25t/10
9: Four-point Plank - 30sec, 30sec, 45sec, 45sec

Total time: 70 mins
HR monitor: 372 cals, Max: 149(84%), Avg: 113 (63%)

Well, that’s the last A workout for this stage. I suppose I should consider changing up some of the exercises as I move on. Although I can’t decide on some (ie. the single-leg RDL which I don’t think I’ve mastered). I’ll have a look at some options as I move on.