Tue., 10/22/13, Back/ Diet Update

I got in a good back workout today- all basic stuff. It was heavy and intense and only took about 30 minutes: back extensions, rows, nautilus uni-lateral pull-down, dumbbell row, free-motion pull-down and 1 drop set of T-bar rows.

Here's what I've been eating:

meal 1: 1c egg white; 1c oatmeal; 1 apple
meal 2: 5 oz. chicken breast; 1/2 c oatmeal
 post workout: 40g whey protein and glutamine
meal 3: 5 oz. chicken; 11 oz sweet potato
meal 4: 5 oz. chicken; 6 1/2 oz sweet potato; broccoli
meal 5: 2 eggs; 1/2c egg white; 6oz potato
meal 6: 4oz chicken; 6oz sweet potato; broccoli
meal 7: 4 oz chicken; broccoli

This is about 2710 calories: 275g protein, 305g carb and 43g fat.