How to Avoid the Freshman 15

For most freshman, college is that time to experience freedom for the first time. Don't let it go to your head, and subsequently to your waistline.

Beware of thoughts such as these:

"Pizza for breakfast? Heck yeah."

"Hit up the ice cream machine in the dining hall for lunch, first? Why not."

"Pick up that third or fourth giant-sized caramel frap on the way to class? You know it."

If you're heading off to college, don't get caught up. Skipping real meals, because, well ... you can -- or loading up on all the fast food your poor arteries can handle, will catch up with you.

It will.

And when it does, you'll regret all of those horrible dietary decisions you made. Don't let it get to that point. You don't want to come home after year one, to be met with raised eyebrows from family, or worse, direct in-your-face comments about how pudgy you've gotten.

Watch this video and follow my tips on how to get through a year at school without letting your diet get out of control.

Keep it tight my friends. Keep it tight.

Know a college-bound student, or current college student? Do them a favor, share this with them!

No Added Sugar Challenge

Photo by Mykl Roventine on Flickr

It's that time again ... challenge time. I want to test your ability to go without added sugar for ten days. Are you up for this? Do you think you can handle it? Sounds fairly easy, right?

Not so fast.

The Katie Couric movie Fed Up, highlights how prevalent sugar is in our food system. It's added everywhere. When you hear "no added sugar," you may immediately think, "oh, that's fine, I just won't add sugar to my coffee or my cereal." Well yes, but it goes much deeper than that. It's obvious that sugar is in desserts like cookies and ice-cream, but it's also found in harmless seeming foods like bread, mayonnaise, barbecue sauce, ketchup, crackers, and a whole lot of other foods.

Check out Katie Couric talking about the challenge below. #FedUpChallenge 

Read the ingredients list. Sugar goes by many different names, so be sure to avoid the following:

For ten days, challenge yourself to give up sugar completely. I'm starting today, Wednesday, May 28. Afterwards, I'll put up a post on how my ten days went. I'll be using the hashtag #tiffs10day on Instagram so you can see what I'm eating. You should also use this hashtag so I can see what you're eating. 

Let's do this together -- as a team. We can do this! 

Even if you find this post after I've started the challenge, start your challenge at any point. 

My Thoughts on Thanksgiving Eating

It's that time of year again ... holiday season. With Thanksgiving right around the corner, I'm sure many of you might be stressed about what to eat and what not to eat. See what I have to say about eating on the upcoming holiday. Happy Thanksgiving!

10 Day Slim-Down Results

After making a commitment to myself to follow my 10 Days, 10 Rules Slim-Down, I got the results I was looking for.

In just 10 short days, I dropped 4 pounds and reduced my bodyfat percentage by 2.2%.

I was especially happy to get my bodyfat back under 20%. I use that number to gauge when things are getting out of control -- we all have some sort of tool to gauge this. For most, it's the number on the scale, for me it's my bodyfat percentage.

Chart from American Council on Exercise

I can always tell when my diet has been slipping, when I start to look a little softer than I'd like. Yes. Even I slip on my diet at times. And when this happens, it's time to be tough on myself!

The fix? My 10 Days, 10 Rules Slim-Down. It was difficult to limit my starchy carbohydrates to one serving per day and eliminating my after dinner glass of red wine. And dairy. Yes, saying goodbye to my beloved cheeses for 10 days was a little tough. But after the first couple of days, my body adjusted and everything went smoothly.

I almost had a major slip-up -- or so I thought. Saturday was the night of the Pacquaio vs. Bradley fight. The family and I went to a fight party to watch it. As you know, with any party, you fully expect all sorts of indulgences to be there. I brought a salad filled with tons of veggies and the host provided healthy options for dinner, which was nice. I did take two sips of a martini, felt guilty about it then gave the rest to Hubby. Whew.

Otherwise, I stayed true to the rules (with the exception of a couple graham crackers and spoonfuls of red beans and rice) and exercised every day. My normal workout routine is 4 days per week. That's a good maintenance routine for me, but when I'm trying to make some changes in my body, I know I have to step it up. And I did. And it worked!

I kept a log of all my meals over the 10 days. Check it out below. Now that the 10 days are over, what's next? Well, I of course will follow a clean diet and watch my starchy carbohydrate intake -- that's what does it for me. Too much bread (whole wheat even) or pasta (whole wheat even) will make the pounds creep up. I'll go back to my 4 days per week workout routine and limit my red wine indulgence to one glass per week. And that ought to put me in a good maintenance routine.

If you were following along with the Slimdown, I hope you got the results you were looking for. If not, consider using my meal plans and exercise routine as a guideline and give it another try.

Day 1 Mon
8:30 green smoothie, 1 banana, 1 cup grapes, 1/2 cup cherries
1:00 1 cup bulger wheat veggie salad, medium mixed greens salad with homemade vinaigrette
4:30 medium greens salad
6:30 medium bowl of cooked greens
8:30 slow cooked chicken breast, 2 cups broccoli
11:30 cup grapes (oops, late night munchies)

2 liters water. Workout (at home): jumping jacks, push-ups, rear delt raisies, abs circuit

Day 2 Tue
8:30 cherries, banana, pear
12:00 protein shake
3:00 vegetarian chili and salad
6:00 large salad
8:30 chicken breast and peas

2 liters water. Workout (at gym): 20 min cardio, back, chest

Day 3 Wed
7:45 apple, pear, hot water with lemon
9:45 oatmeal with cinnamon, stevia and almond milk
12:00 strawberry protein shake
3:30 large salad with nutritional yeast sprinkled, 1 boiled egg, 12 almonds
7:00 2 baked chicken wings, 1 cup peas, coffee

2 liters water. Workout (at home): abs

Day 4 Thur
9:00 green smoothie, apple
1:30 protein shake, homemade light veggie fried rice
6:00 1 boiled egg, apple
8:30 salad with nutritional yeast, handful pistachios

2 liters water. Workout (at gym): 20 min cardio, shoulders, biceps, triceps

Day 5 Fri
7:45 green smoothie
9:45 apple
11:45 protein shake
1:30 1.5 bananas, handful of almonds
4:30 can of tuna, 10 seed crackers
8:30 tilapia, 1.5 cups peas
10:30 graham cracker (oops)

2 liters water. Workout (outside): played basketball with the family and ran hills

Day 6 Sat (fight party)
9:00 coffee, banana, grapes
1:30 protein shake
2:00 chicken salad over spinach
5:00 2 graham crackers
8:30 1/2 lumpia, 1 chicken leg, 1 cup broccoli, salad, 2 sips martini, 3 spoonfuls mango and graham cracker dessert

2 liters water. Workout (at gym): 20 min cardio, legs

Day 7 Sun
7:30 banana
10:30 banana
1:30 chicken salad sandwich on whole wheat, salad
5:30 1/2 banana
7:15 3 spoonfuls red beans and rice (oops)
7:45 orange roughy, salad and bowl of cooked greens

2 liters water. Workout: Bikram yoga session

Day 8 Mon
9:30 banana, apple
1:30 veggie sandwich on whole wheat, large salad
4:30 orange, banana
8:30 pork chop, cooked greens

2 liters water. Workout (at home): abs

Day 9 Tue
9:00 2 cups grapes, banana
12:00 protein shake
4:00 1.5 cup basil, tomato pesto pasta
7:00 1/2 protein shake
8:30 pork chop, salad

2 liters water. Workout (at gym): 30 min cardio, back, chest, abs

Day 10 Wed
8:30 1 cup pineapple, banana
11:00 banana
12:00 1/2 cup oatmeal
2:00 pineapple, banana
4:00 1/2 can tuna, 10 seed crackers
7:30 baked chicken thigh, 1 cup peas

2 liters water. Workout (at home): abs

10 Days, 10 Rules Slim-Down

Every now and then, even I, need to get tough on myself. My maintenance diet with an indulgence here and there has involved a few more indulgences than I intended. So, I've decided to get strict on myself for ten days.

To start a program, sometimes it's helpful to get into it and be very specific as to what you're eating and what you're doing for exercise.

Below, are the ten rules I'll be following for the next ten days from Monday, June 4 through Wednesday, June 14. If you're looking to start a program or fine tune your diet and exercise plan, join along with me! Are you up for the challenge?

Follow me on Twitter @trainertiff for my meal updates, workouts and overall progress. Let me know how you're doing as well. At the end of the ten days, I'll put up a post on how things went along with my food logs.

This starts tomorrow, June 4. Good luck!

RULES
1.  Eat a small meal every 3-4 hours which will be about 5-6 small meals each day.
2.  No processed food.
3.  No dairy.
4.  No added sugar.
5.  Drink a minimum of 2 liters of water each day.
6.  No dining out.
7.  Exercise every day.
8.  Limit starchy carbs -- one serving each day and none in the evening.
9.  Get minimum protein requirements each day.
10. No alcohol.

Beauty Detox Diet Food Journal

8:00 a.m.
hot water with lemon
1 probiotic supplement

9:00 a.m.
1 cup grapes
1 clementine
1/2 apple
1 digestive enzyme supplement

1:00 p.m.
Glowing Green Smoothie
5 cucumber slices with nut pate

5:00 p.m.
1.5 oz raw almonds

8:30 p.m.
small salad with avocado, sprouts, tomato, hemp seeds, raisins, green pepper, cucumber, vinaigrette dressing
2 fish taco lettuce wraps
1 digestive enzyme supplement

11:30 p.m.
1 oz dark chocolate

Before bed: 1 probiotic supplement

Beauty Detox Diet Food Journal

8:00 a.m.
hot water with lemon
1 probiotic supplement

9:00 a.m.
1 clementine
1 cup grapes
1 digestive enzyme supplement

1:15 p.m.
protein shake with hemp protein, almond milk, banana and peanut butter

5:00 p.m.
large salad with kale, spinach, romaine, sprouts, quinoa, fresh corn, cucumber, green pepper, tomato, raisins, walnuts, hemp seeds, avocado and nutritional yeast/honey dijon blend dressing

9:15 p.m.
1 cup broccoli and cauliflower mix
2/3 cup peas
3 oz baked chicken
1 digestive enzyme supplement

dessert: coffee and 1 slice sweet potato pie (not part of plan)

Before bed: 1 probiotic supplement

Beauty Detox Diet Food Journal

8:00 a.m.
hot water with lemon

9:00 a.m.
pear, celery sticks and carrots
1 oz raw almonds

1:00 p.m.
large salad: kale, spinach, romaine, green pepper, mushrooms, tomatoes, sliced almonds, hemp seeds, raisins and organic vinaigrette dressing

5:30 p.m.
celery sticks with peanut butter

9:30 p.m.
medium salad: kale, spinach, romaine, green pepper, mushrooms, tomatoes, sliced almonds, hemp seeds, raisins and organic vinaigrette dressing
chicken stir fry with mixed vegetables (no rice)

11:00 p.m.
1 raw chocolate coconut truffle

Clean Eating Vacation

Mommy needed some Mommytime, so I went to L.A. and ended up drinking green smoothies, eating veggies and doing yoga. Score!

I've been trying to make my diet as clean as possible lately, so I was a little nervous about how I was going to eat on this much-needed mini-vacation.

But there was no way I was going to cancel the trip. Hello? Stevie Wonder was waiting. Plus, hanging out with my buddy out there is always a good time.

On the way to the farmers market at The Grove

I recently read The Beauty Detox Solution and decided to follow the Radiant Beauty phase for 30 days to see whether I should adopt any new approaches to my current clean eating diet. The program calls for green smoothies daily, cutting out dairy, reducing grains, having animal protein at dinnertime only and, most challenging of all, very specific food pairing guidelines. To give you an idea of what the food pairing entails -- no protein and starch together (so no turkey wraps, which is usually a go-to healthy choice when I travel).

Normally, a vacation of any length usually means a little party time -- bring on the indulgences. But not this time. I planned ahead.

My plan was to drag my friend along with me. We'd go to the farmers market to get all the necessities for the smoothies and hit a Bikram yoga studio. Also, I planned to stick to a more vegetarian menu options while dining out.

Did it work? Yup!

When I hit town Saturday, we went straight to a couple of  farmers markets. First stop was the Silverlake Farmers Market where we picked up a few things like celery, parsley and this amazing roasted red pepper hummus. Next stop was the Farmers Market at The Grove where we got the rest of the things we needed -- lettuce, spinach, banana, pear and cilantro.

Lunch was a veggie gyro and I swapped the fries for salad. It was really tasty, too. That evening we met some people for an outdoor movie night, which was right next to the Los Angeles Coliseum. There were eight food trucks there with goodies from ice cream to sweet potato fries to Philly steaks -- but I resisted them all because we came prepared with our cooler of hummus, cucumbers, peppers, crackers and dairy-free chicken salad. We were set.

Our healthy movie snacks

Sunday morning started off with me making green smoothies, which was followed by a hot yoga session. Lunch was a large salad and later that evening we went to the Hollywood Bowl for a Stevie Wonder concert where we brought the cooler with the rest of our veggie and hummus fixings. I did have one little indulgence that night -- we split a small piece of red velvet cake. Oops.

At the Hollywood Bowl for Stevie Wonder concert

Another oops -- I had some chicken salad on wheat crackers one night and the next night that same chicken salad on a whole wheat pita (improper food pairings). So, I wasn't perfect. But all in all, not too bad. Best of all, I had a great weekend. My batteries are recharged and the veggie, green smoothies, yoga infusions did me well. This much cleaner approach to eating is energizing and amazingly I don't feel deprived or miss any of my previous meals.

Beauty Detox Diet Food Journal

8:00 a.m.
coffee
1 cup cherries
1 apple sliced
4 sliced strawberries

12:00 p.m.
16 oz Glowing Green Smoothie
12 raw almonds

4:00 p.m.
water with lemon
large salad: romaine, alfalfa sprouts, bean sprouts, sprouted garbanzo beans, flaxseeds, cucumber, green peppers, broccoli, tomatoes, avocado and organic chipotle ranch dressing.

8:00 p.m.
water with lemon
medium sized salad (same ingredients from above)
1 piece baked chicken
1 svg sunflower seeds

Book Review: The Beauty Detox Solution

OK, so the items I just purchased might sound a little peculiar: nutritional yeast flakes, hemp protein, Himalayan salt and digestive enzymes.

But if you’re going “eat your way to radiant skin, renewed energy and the body you’ve always wanted” as The Beauty Detox Solution promises then, according to author Kimberly Snyder, C.N., these are some of the things you ought to have on your shopping list.

From what I’ve seen, the typical American diet is high in grains, corn, processed foods, refined sugar, saturated fat and sodium. Eating like this over the long term can lead to all sorts of problems, including obesity, diabetes, high blood pressure and high cholesterol.

Also, it can mess up your skin, hair and nails and cause premature aging.

Snyder promises to show you how to fix these issues with The Beauty Detox Solution, a nutrition book that puts a fresh perspective on the old expression, “You are what you eat.”   

Snyder says that eating a diet high in fresh fruits and vegetables will restore health and beauty by improving the body’s ability to efficiently digest vital nutrients. This, she says, will help cleanse years of toxic buildup – which she calls “sludge” – out of your system.

She explains which foods to eat, when to eat them, how to eat them and how to pair them for the most benefits.

Some of the suggestions are simple, like eat fruit first in a meal. Others are more extreme, like eat an avocado if you’re still hungry after having a green smoothie for breakfast. Even the smoothie may sound over-the-top – the recipe calls for a whole head of lettuce, three-quarters of a bunch of spinach, four stalks of celery, an apple, a pear, a banana, juice of half of a lemon, and if you’re feeling spunky you can add a third of a bunch of cilantro or parsley.

Some of her philosophies sounded outrageous, even for me. I’ve eaten clean for years, and a lot of people consider my approach extreme in its own right. But reading that a turkey sandwich was an “improper Beauty Food Pairing” was alarming.

Hot Body Challenge: Results

The Hot Body Challenge was a complete success. Here's a detailed recap.

What I did:
For six weeks, I committed to a clean and healthy meal plan and daily workouts.

There weren't many breaks. Take a look at my daily diet and workout logs. Cheat foods were rare. And there were only four rest days without any exercise.

I ate four to six meals per day. And my workouts varied from traditional weights and cardio to yoga to Zumba to just push-ups or manual squats.

Why I did it:
I was determined to get back to my pre-pregnancy size by the time my twins turned 1. I needed to lose 10 pounds or 3 percent bodyfat to get me back to looking like my old self -- so I used these numbers to establish a six-week goal.

When my doctor gave me the OK to workout about a month and a half after delivery, I got myself back in the gym. But I started off slowly.

I didn't want to dive right back into it. My old training schedule would have been far too intense. Plus, I felt like I was in someone else's body. I had to learn how to pace myself and adjust my workouts to accommodate the 30 pounds I had picked up.

I slowly made progress ... and I mean slowly.

By the time my twins were 6 months old, I had only lost 7 pounds. It was at this point that I decided to turn up the intensity. Over then next four months, I lost about 13 pounds. And about two months from the boys' first birthday, I knew I had to get really serious.

This is when I set the six-week, 10-pound or 3 percent goal.

But I knew needed a little push! Something extra to make sure my goal became and accomplishment and not a dream.

So, I came up with the six-week Hot Body Challenge.

How I stuck to it:
There's strength in numbers, right? So I decided to get a group of friends together to join me.

Through Facebook, I put together a group of 17 friends -- each of whom wanted to make some improvments to their diet and or workouts.

I led and motivated the group with various daily challenges -- for example, do 50 push-ups, 100 squats, drink 60 ounces of water. I posted links to fitness-related articles and provided tips to help stay on track.

I supplemented this with Twitter updates and blogs posts.

This group really helped me stick to it. Accountability and support helped tremendously.

Results
I hit my goal and lost 10 pounds exactly! In six weeks, I went from 146.6 lbs to 136.6 lbs. And my bodyfat  went from 21.9 percent to 19.6 percent.

Going forward
Though the challenge is over, I will continue to stick with my diet and exercise routines.

Sure, I'll allow myself a few more treats from time to time. And I won't workout so intensely every day.

But eating healthy and exercising is not something to do for a specific amount of time. It's a lifestyle. I'm going to stick with it to keep myself looking  and more importantly -- feeling -- great!

Hot Body Challenge: Day 42 Food & Workout Log

Last day of challenge!

8:00 a.m.
1/2 cup Cheerios with almond milk

11:00
1 egg fried in cooking spray on 1 slice whole wheat bread with 1 slice mild cheddar

2:00 p.m.
10 almonds

4:30 p.m.
1 cajun tilapia fillet
1/2 cup red beans & rice

6:30 p.m.
Pure Protein bar

8:30 p.m.
1 plum
1 apple
bowl of broccoli and cauliflower

Water intake: 60 oz
Workout: 2 sessions of 1.5 hrs of cardio on StairMaster (my last push for the end of the challenge!)

Rundown: today was ok. Calories were a little low and I could have had more protein. But not bad. I got in 3 hrs of cardio for my final push!

Hot Body Challenge: Day 41 Food & Workout Log

8:00 a.m.
1/4 cup oatmeal with 1 fresh peach sliced

10:00 a.m.
10 almonds

1:00 p.m.
whole wheat tortilla stuffed with 2 oz ground turkey, 1 scrambled egg, spinach, tomato & monterey jack cheese

4:00 p.m.
Pure Protein bar
1 apple

8:00 p.m.
1/2 can tuna with light mayo
3 Wheat Thins flatbread crackers

Water total: 60 oz
Workout: Zumba (morning)
               45 min StairMaster (evening)
Rundown: ok. I should have had more protein for the day and I could have had more water.

Hot Body Challenge: Day 40 Food & Workout Log

5:45 a.m.
1 apple

8:45 a.m.
protein shake with 8 oz almond milk, 1 tbs almond butter, 2.5 oz Greek yogurt, 1/2 banana & 1 scoop whey protein

1:00 p.m.
whole wheat wrap with 2 oz ground turkey, 1 scrambled egg, spinach, tomato & monterey jack cheese

5:00 p.m.
1 can tuna with light mayo
4 Wheat Thins flatbread crackers

8:15 p.m.
cajun spiced tilapia
1/2 cup red beans & rice
broccoli & cauliflower

Water total: 75 oz
Workout: 90 min Bikram hot yoga session

Rundown: today was a good day!

Hot Body Challenge: Day 39 Food & Workout Log

8:30 a.m.
1/4 cup oatmeal with 1 tbs strawberry preserves

12:00 p.m.
bbq chicken thigh (no skin)
3/4 cup light cole slaw
small romaine and spinach salad with strawberries, tomatoes, cucumbers, sliced almonds and raspberry vinaigrette dressing

4:00 p.m.
1 can tuna with 1 tbs light mayonnaise and spices
4 Wheat Thins flatbread crackers

6:30 p.m.
protein shake with 8 oz almond milk, 1/2 banana, 1 tbs almond butter, 2.5 oz Greek yogurt & 1 scoop whey protein

9:30 p.m.
1 small bowl of ground turkey and red-skinned potato dish with spinach, tomatoes and monterey jack cheese

Water total: 75 oz
Workout: 30 min cardio on StairMaster, 20 push-ups

Rundown: today was really good.

Hot Body Challenge: Day 38 Food & Workout Log

8:00 a.m.
2 slices grapefruit
1.5 scrambled eggs
1 whole wheat bagel with 2 tbs 1/3 less fat cream cheese
1 pc low-sodium bacon

12:30 p.m.
2 slices grapefruit
beef with vegetables over 1/2 cup brown rice

4:00 p.m.
4 Wheat Thins flatbread crackers
1 can tuna with 1 tbs light mayonnaise and spices

6:30 p.m.
1/2 cup Greek yogurt with stevia, 2 fresh sliced strawberries and 1 tbs sliced almonds
2 boiled eggs: 1 whole egg, 1 egg white

8:30 p.m.
1 pc bbq baked chicken thigh
small salad with raspberry vinaigrette
homemade cole slaw made with light mayonnaise
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

Water total: 75 oz
Workout: 30 min walk

Rundown: ok. My meal timing was all off today. I need to be better about eating every 3 hours.

Hot Body Challenge: Day 37 Food & Workout Log

9:30 a.m.
1/2 BLT sandwich

2:30 p.m.
chicken salad with 2 oz chicken, cucumbers, tomatoes, avocado, cheese and 2 tbs French dressing

5:45 p.m.
Pure Protein bar

8:00 p.m.
beef with broccoli plus extra veggies on brown rice

11:00 p.m. (post-workout)
protein shake with 4 oz orange juice 3/4 scoop whey protein

Water total: 70 oz
Workout: 1 hr cardio on StairMaster
Weights: chest & back
Chest-DB bench press 20 lbs 3x10, seated chest press 50 lbs 3x10
Back-seated machine reverse flyes 30 lbs 3x10, one arm DB row 20 lb 3x10

Rundown: today was ok. I waited way too long to have breakfast. And the time between meals early in the day was too long. Otherwise the day was good.

Hot Body Challenge: Day 36 Food & Workout Log

8:00 a.m.
1/2 Pure Protein bar

10:30 a.m.
1/4 cup oatmeal with 1/2 apple and cinnamon
protein shake with 8 oz almond milk and 1 scoop whey protien

2:00 p.m.
bowl of chilli

5:00 p.m.
protein shake with 8 oz almond milk, 1.5 scoops whey protein, 1/2 container Greek yogurt, 1/2 apple & 3 strawberries

8:00 p.m.
2 chicken tacos with 2 oz chicken, 1 tbs guacamole, 1 tbs light sour cream 1.5 oz cheese, salsa and tomatoes
1/2 cup Spanish rice
1/2 cup refried beans

Water total: 60 oz
Workout: 100 lunges

Rundown: today was good. Diet was good. I could have done more on the workout and gotten more water.

Hot Body Challenge: Day 35 Food & Workout Log

8:00 a.m.
protein shake with 8 oz orange juice with 1 scoop whey protein

11:00 a.m.
1/4 cup oatmeal with 1 tbs strawberry preserves
boiled eggs: 1 whole egg, 1 egg white
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

3:00 p.m.
salad with arugula and romaine mix topped with 2 oz chicken, avocado, strawberries, 2 tbs nut mix, cucumber, tomato and 2 tbs raspberry vinaigrette

7:30 p.m.
2 chicken tacos on corn tortillas, 1 tbs guacamole, 1 tbs light sour cream, 1 oz cheese, tomatoes and salsa
1/4 cup Spanish rice
1/4 cup refried beans

10:30 p.m.
1/2 container Greek yogurt with 1/4 apple diced
hot water with lemon

Water total: 85 oz
Workout:
(morning)
45 min cardio on StairMaster
legs: plie squats 30 lb DB 3x15, deadlifts 27.5 lb DBs 3x15, bar squats 45 lbs 2x10, leg extensions 95 lbs 2x10, standing one-curls 25 lb 2x10, no weight calf raises 3x20

(evening)
1 hour cardio on StairMaster
shoulder circuit: 5 lb DBs for all exercises. Upright rows, lateral raises, overhead presses 3x15

Rundown: today was good. I got in two workouts! The only thing I would improve on is eating every 3 hours instead of 4 or more like I did and I should have had more protein.