Quick Meal on the Go? Try Subway!

As Americans we are always rushing from place-to-place. I am a heart attack waiting to happen because I am always, always on the go! When you need a quick, nutritious meal, try Subway. I opt for the 6-inch Subway double meat Club on Honey Oat bread, sans the cheese and mayo. I add tomatoes, bell peppers, spinach (not iceberg!), black olives, and some mustard. With the exception of the high sodium content this is a nutritious meal.
Thsi sandwich yields 390 calories, 52 grams of protein, and 46 grams of carbohydrates.....to lower the carb content I personally remove the top bun and eat the sandwich open face using a knife and fork.
When you're in a hurry there's no better place to grab a quick, nutritious meal than at Subway. Now if they only pay me endorsement funds!

Finally a new post...my present workout routine

I have been neglectful of this site but have been putting a recent emphasis on my Conservative-bent blog:

http://kirk-politicsandreligion.blogspot.com/

Please visit, you'll either be entertained or appalled. I love Sean Hannity, Rush Limbaugh and Mark Levin and I am radically opposed to Obama and his socialist agenda. Let's fire Congress and start over with a clean slate, take our country back from those tyrants!

Anyway, I recently started training 6 days per week, lighter weights, shorter rest periods with an emphasis on training with a constant oxygen debt, that is constantly panting throughout the workout. This is called Peak Conditioning work. "lighter weights" is relative, they are heavy wiehn you are training at a fast pace and high intensity. Where I would normally train slower and heavier for maximum muscle gain my Incline Dumbell press might be 4 sets of 8-10 with 80 lb. dumbells, today I used 60's for 3 sets of 12-13 reps.
This peak conditioning training is a method I use to remain lean (and get leaner) with next to no cardio exercise. I do jog on the treadmill 3 days per week for only 15 minutes at a good brisk pace following my leg workouts.
Here it is:
Mon/Wed/Fri:
1)Bodyweight dips supersetted with Bodyweight wide grip pull-ups....3 sets of 10-15 reps... starting at 15 and decreasing ea. set due to fatigue
2) Any type of rowing motion (I use a machine) supersetted with a chest press (either a Hammer Strength machine or Incline Dumbell presses)...3 sets of 12-15 reps
3) Side/Front Lateral Raises (perform a side lateral raise and follow it with a front raise using dumbells, that is considered 1 repetition).... 3 sets of 12-15 reps (I only use a 15 lb. dumbell)
supersetted with shrugs.... I use dumbells, not so heavy, only 40 lbs...for sets of 15-20 reps
4) Tricep movement (any) supersetted with a bicep movement (any, your choice)...3 sets of 12-15 reps.
<<<>>>
Tues/Thurs/Sat:
Leg Extensions......2 sets of 20 reps as a warm up, then only 1 heavy set of 12-15 reps
1) Alternating Barbell Lunges (or walking lunges, barbell or dumbell).....3 sets of 15 reps...supersetted with standing calf raises, same weight....3 sets of 20 reps for calves
2) Romanian Deadlift (either Barbell or Dumbells) supersetted with another calf movement...3 sets of 15 reps for ea. exercise
ABS: Superset 2 movements back-to-back
Treadmill: 15 minutes, brisk pace.... slight incline (2.5% grade)...then cool down walk for 3-5 min. (If you have knee or hip problems, ride the stationary bicycle instead!)

That's it.... I drink 35 grams of whey protein and a strong cup of coffee 30 min. prior to my workout (I train early in the morning).... and follow the workout with a meal replacement shake and banana for breakfast... my favorite meal replacement is "Perfect RX"
http://www.naturesbest.com/Powders.20.44.207.17565.lasso

Check for great prices online.... I like the chocolate flavor the best




ALL S