Shoulder press 15 RM x 15 reps
Push press 15 RM x 15 reps
Push jerk 15 RM x 15 reps
NOTES: A "RM" means Rep Max. For example, a 15 RM shoulder press means a weight you can press 15 times but not 16. Keep the rest between the presses and pull-ups to a maximum of 3 minutes.
Zoned French Toast: 3 Blocks
Beat 1 egg well and then separate it into two bowls and set one aside. Add 1/8 cup of Almond milk (1/8 block of carb), vanilla extract and cinnamon to one of the egg portions (1/2 block of protein) and mix well. Soak 1 piece of sprouted wheat bread (1 1/2 block carb) in the egg mixture, turning the bread to coat through. Spray minimal amounts of olive oil in a non-stick pan and heat (1 block of fat). Fry the bread in the pan.
Add 1 whole egg and 3 egg whites to the other egg portion and beat in salt and pepper. Make these into scrambled eggs (2 1/2 blocks of protein)
Slice one cup of strawberries (1 block) and place on top of the French Toast. Sprinkle 4 grams of Trader Joe's toasted pecan pieces (2 blocks) and pour a little less than 1/2 tbsp of Fruit Sweet (less than 1/2 block of carbs...the less makes up for the 1/8 block of Almond milk carbs!) over the whole thing.
Enjoy this breakfast that tastes about as good as the real thing when you haven't had anything sweet for a while!
Fruit Sweet is made by Wax Orchards. It is a "concentrated fruit juice blend" that is "naturally sweeter than sugar or honey" and only has 10g of carbs per tbsp. It's not the same as maple syrup or honey, but its sweet enough! I got it at New Leaf.
ZONE DINNER THIS FRIDAY JUNE 6th AT 7PM. PLEASE EMAIL firstname.lastname@example.org FOR MORE INFO, OR SIGN UP AT THE GYM SO WE KNOW HOW MANY PEOPLE ARE COMING.