Currently in phase II, today was Phase II/Week II/Workout II.
Also added some extra cardio in, starting with 20-25 min 3x/week. We'll see in a few weeks what the result is and adjust from there.
The big reason I wanted to post today was because I came up with a GREAT recovery shake:
1 cup quick oats
1 cup HOT water
1 tsp apple pie spice
1 packet Splenda w/ fiber
(let the above ingredients soak for a few minutes to soften the oats up)
1 cup skim milk
1 tsp creatine
1 scoop protein powder (Pro Complex from Optimum Nutrition)
3/4 C blueberries
1 banana
Mix everything up with a hand mixer until it's well blended and kinda of thick and creamy.
Here's why it's great-
Roughly 45g protein
About 120g carbohydrates
About 650 kcal, and a nice 3:1 ratio of carbs:protein
I also want to take about beta alanine.... it makes my hands itchy.
