***Friday Bites, Vites & Exercites***

The Plan:

Hi guys,

BITES: (DS Maintenance Mode)
Pre-B - protein coffee with 1/2 & 1/2 (30g)
B - 2 eggs and sausage
S - 2+ regular coffees w/1/2&1/2
L - protein shake (30g)
S - 1/2 cup peanuts
D - leftover steak and salad
S - CarbSmart ice cream

VITES:
morning batch: done
calcium batches: 
iron: stopped
evening batch: 
heme iron: stopped

EXERCITES:
15 min walks, leaning push-ups, squats and lunges

Well Friday is here, this is like a Monday to me, I had yesterday off and am starting day one of five.

So my basic plan for today;

Bites:

3 coffee with creamer

1/2 a banana

protein shake with frozen berries

1/2 cup yogurt and berries

breakfast sandwich and potato thingys and an orange juice

 a can of rootbeer

1/2 cup nuts

diet pepsi and cheezies

meatballs 7 small ones and potatoes and carrots

Ice cream meeting family at dq

Vites: just about done

Exercites: nothing

Susan C

I hope work and home go well this week.  : )

Yee haw, made it to the weekend!!!
Friday bites:

Decaf protein coffee
Turkey bacon
Cheddar cheese stick
Decaf protein coffee
Thai 3 pepper style shrimp. Boy was it spicy and yummy
Thai iced tea
3 chocolates
Decaf protein shake
Fried egg
Bacon
Few home fries
Greek yogurt
Decaf protein coffee
Vites: all in
Fluids: 90 oz.

You're very brave, I never know what to order at a Thai restaurant. 

Hi guys,

BITES: (DS Maintenance Mode)
Pre-B - protein coffee with 1/2 & 1/2 (30g)
B - 2 eggs and sausage
S - Greek yogurt w/blueberries
S - 2+ regular coffees w/1/2&1/2
L - chicken chili
S - popcorn
S - protein shake (30g)
S - 2 White Russians to de-stress after doing taxes
D - fish nuggets
S - 

VITES:
morning batch: done
calcium batches: done
iron: stopped
evening batch: done
heme iron: stopped

EXERCITES:
2 - 15 min walks, 20 leaning push-ups, and 20 squats

What's protein coffee and where do I get it?

Allison

Here are my Protein Coffee directions and recipe. 

brew a pot of your favorite reduced caffeine coffee - we like chocolate raspberry (you can also brew chai tea and use in place of coffee)

In a 20 oz blender bottle with wire ball, add 3 oz of milk or 1/2 & 1/2, 3 oz of cool water, a packet of Truvia or Splenda, a couple of dashes of cinnamon, and a heaping scoop of Syntrax Nectar vanilla protein powder.
Shake about 5 seconds to blend
Pour the protein slurry into a huge mug and fill to the top with hot coffee
Sir to blend and enjoy! 

Always add hot liquid to cold protein slurry to keep the protein from clumping. 

Always check the ingredients of a protein powder before you buy it to ensure the first ingredient listed is whey protein isolate. Don't trust the splashy label on the front.

---

In the early months I couldn't stand real coffee but I loved Syntrax Cappuccino protein shake heated. I would mix a shake and nuke it for a minute and few seconds so the protein wouldn't clump. 

Thank you!!!!