Tuesday Training and Diet Day 113

A: Snatch Tech Work for 7 minutes
B: Seated DB Curls; 3 sets to failure.  Yep!
C: Bench Press 20X1  55% of 1 RM; 8 sets of 3; rest 45 sec. b/t sets.
D: Dbl Under practice; unbroken sets of 50-40-30-20-10.
Results

A: Power and Hang Power Snatch at light weight. Then some Moderate Snatch Pulls. Don't feel comfortable squat snatching with medal plates.. One miss could get me tossed.
B: No words can describe the level of Douch Baggery I felt doing these again..
C: 145# for all at tempo
D: Forgot my jump rope at home.. Will make this up tomorrow morning ( fasted AM cardio)

Diet

I actually didn't feel like shit this morning after my cheat night.. I think I found the right combo of foods that leaves me feeling satisfied in a state of pure bliss, but doesn't ruin me for the next two days. Usually I struggle with sleep but I slept just fine last night. So after my off the rails snack night I'm right back on schedule like nothing happened!

Meal 1 (11:30AM)
Egg, Spinach and Beef Loaf with Avocado, Salsa and Lettuce


Meal 2 (5-6:00PM) Post WOD
10oz Bison, Onions, and Asparagus with Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,183
Total Protein: 120
Total Fat:  50
Total Net Carb: 40

Monday Training and Diet Day 112

A: Power Clean   5 sets of 3; rest 3 min b/t sets
B1: Press @ 21X1  5,3,1 @ 65/75/85%; rest 2 minutes
B2: KBS Heavy  X 15; rest 1 minute  X 3
C: Anchored sit ups X 25; rest 30 sec.  X  4

Results

Had to Improvise today,
Small Town + 1 squat rack/rubber floor area + Limited hours on Memorial Day = No equipment.
A:Hang Power Cleans -155/175/185/185/195 - 2 reps, 2nd rep I had to Hang Squat Clean ( no place to power clean so I did Hang Power Cleans off of the end of a bench. ( no flooring so I could not miss)
B1: Seated Behind the Neck Shoulder Press -95 x 5/ 105 x 3/ 115 x 2
B2: 80# Dumbbell
C: Complete

Diet

Meal 1 (9:30)
Post Wod: Playing with some Post Wod Nutrition on days like today when I test a few systems. Went with 5.5oz Chicken and 1 cup of Organic Pumpkin Puree.
Cals - 352
Prot - 50
Net Carbs - 12

Meal 2 (10:30)
Egg, Beef, and Spinach loaf with Avocado and Salsa
Cals - 702
Prot - 46
Net Carbs - 15

Meal 3 (done 5:45 pm)
10oz Bison with Cauliflower and Onions + Tomato Sauce
Cals - 696
Prot - 79
Net Carbs - 38

Cheat Night
Ice Cream (So Delicious Vanilla Bean) and Dark Chocolate Peanut Butter

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 4,215
Total Protein: 235
Total Fat:  240
Total Net Carb: 240

Sunday Training and Diet Day 111

-Rest Day-

Get to see the parents and my Grandma tonight.. taking them out to dinner and playing a little golf tomorrow afternoon. Always love when I get to spend some time with my family and especially my Grandma. Haven't seen her since my Pap's Funeral so it will be nice to see her under better circumstances!
Diet

Meal 1 (11:30am)
Egg, Beef, and Spinach Loaf with Avocado and Salsa on top of a bed Lettuce, cucumbers and mushrooms

Meal 2 (6:30pm) -Spring Bistro-
Grass Fed Beef Carpaccio
+
Porterhouse Steak with Green Beens
(estimated quantity to get my MarcoNut. breakdown numbers)

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,475
Total Protein: 110
Total Fat:  100
Total Net Carb: 22

Saturday Training and Diet Day 110

A: Clean Grip DL- 8 sets of 2; add weight every other set; rest 90 sec b/t sets.
B: Clap Push Ups X 10 rest 1 minute  X  5
C: GH Raises or Leg Curls; 10-12; rest 45 sec. X 3

Results

A: 225/275/295/315 each 2 sets of 2
B: Complete Unbroken - last set was hard
C: Leg Curls - 118 x 10/110 x 12/110 x 10

Deads felt the best they felt in a long time!! Very Explosive and fast just like yesterdays back squats. I can tell the training is heading in the right direction and that gains in strength are on the way!

Diet

Quick little observation with my new eating schedule. I noticed I have a lot more energy throughout the day. Especially in the morning when I'm fasting. I'm more focused in my lessons and communicate better.. Less brain fog.. Usually I work out in the AM because after working all day I'm to tired to train, but I have more than enough energy to get in a good workout at 5 or 6pm. So with my eating schedule going later into the evening, these PM workouts allow me to sleep in and not feel rushed to make work on time. Body Comp notes - I'm leaning out better around my waist and hips and muscle definition is starting to increase. All good signs! So I will continue with the Leangains type protocol for another few weeks and see where I'm at and go from there.
Meal 1 (11:00AM)
Egg, Spinach and Beef Loaf with Salsa & Avocado
+
Salad with Cucumbers and Mushrooms

Meal 2
16oz Grassfed Ground Beef, Onions, Broccoli and Tomato Sauce

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,515
Total Protein: 145
Total Fat:  82
Total Net Carb: 36

Friday Training and Diet Day 109

A: Back Squat @ 30X0; 5-3-1 @ 65/75/85%; rest 3 min b/t sets.
B1: DB Walking Lunge- 8-6-4/side: rest 45 sec.
B2: Strict Chins @ 31X1- 8-6-4  rest 90 sec.
C: 10 minutes of steady state cardio-- your choice.
Results

A: 175/200/225
B1: 45/65/80
B2: Complete
C: Row - Complete

Can't tell you how easy and explosive the Back Squats felt! Great progress. Depth was good, strong in the bottom and explosive out of the hole all the way to the top - no sticking point.

Diet

Meal 1 (Noon)
Egg, Beef, and Spinach Loaf with Avocado & Salsa

Meal 2 (3pm)
6oz Chicken, 4oz Salad - Cucumber - Mushrooms, Dijon+Apple Cider Vinegar

-workout-

Meal 3 (7pm)
8oz Beef, Broccoli/Cauliflower Blend & Onions + Tomato Sauce

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,737
Total Protein: 164
Total Fat:  86
Total Net Carb: 47

Thursday Training and Diet Day 108

-Rest Day-

Diet

Meal 1 (Noon)
Egg, Beef, and Spinach Loaf with Avocado & Salsa

Meal 2 (3pm)
6oz Chicken, 4oz Salad - Cucumber - Mushrooms, Dijon+Apple Cider Vinegar

Meal 3 (7pm)
8oz Beef, Broccoli/Cauliflower Blend & Onions
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,556
Total Protein: 162
Total Fat:  74
Total Net Carb: 36

Wednesday Training and Diet Day 107

-Rest Day-

Woke up after a horrible nights sleep after a pretty heavy cheat night!! I went all out last night and shocked my system for real.. Back on the rails today..

7:00AM - Green Tea with BCAA/Creatine Solution

Did a quick little circuit to wake up
3 Rounds
20 Push Ups
20 Air Squats
10 Burpee High Jumps AFAP

9:00 AM - Noon - BCAA Throughout this time frame

Meal 1 (Noon)
Baked Egg, Beef and Rainbow Kale Loaf with Avocado and Salsa

Meal 2 (3:30PM)
7oz Grassfed Ground Bison, 1 Bag of Broccoli, Onions

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,093
Total Protein: 104
Total Fat:  48
Total Net Carb: 38

Tuesday Training and Diet Day 106

-Recovery Day-

Spent the night in my BSC's and got about 10 hours of deep sleep.. Woke up feeling refreshed and ready for the day.

A: Overhead Squat Tech work for 7 min.
B: Bench @ 20X1 55% of 1 RM, 8 sets 2; rest 45 sec. b/t sets
C: KBS  1.5p, 15 X 3; rest 1 min b/t sets
D: Light TGU- very controlled- 10/side resting as needed

Results

A: Tempo work 43X1 3 reps x 3 @ Empty and a 95# Bar
B: 135 for all
C: 55# DB
D: 25# DB Unbroken slow and controlled

Diet

Upon waking up (7:00am) - Green Tea with 10g each of BCAA/Creatine Solution
9am - Noon) 20g BCAA's
Noon WOD
Post WOD 10g BCAA's/Creatine/Glutamine

Meal 1 Post Wod (Noon - 1:00pm)
Egg, Bison and Spinach Loaf with Avocado + Salsa

Meal 2 (6:30pm finished eating)
16oz Grassfed Ground Bison, 1 Bag of Broccoli, 4oz Onions

Cheat Meal
Haagen Dazs Vanilla Ice Cream, Cashews, 85% Dark Chocolate Yessirr!!.. That hurt, won't be doing that again any time soon. Slept horrible but was totally worth it :)
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 3,801
Total Protein: 214
Total Fat:  224
Total Net Carb: 200

Monday Training and Diet Day 105

A1: Fr. Squat @30X0; 5 sets of 3 perfect reps; rest 20 sec.
A2: Strict Pull Ups no tempo AMRAP ; rest 5 minutes X 5
B: DB Split Squat @ 30X0; 4-6; rest 1 min. b/t legs X 4
C: Back Ext. @ 42X2; 15 X 4; rest 1 min b/t sets

Results

A1) 185 for all sets
A2) 11/10/10/10/10
B) 45# for all x 6
C) Complete

Diet
Fasted from 6:00pm to Noon (18 Hour Fast)
Upon waking up 5:30AM - 10g each of BCAA/Creatine Solution
Worked Out at 6:00AM
Post WOD 10g BCAA's/Creatine/Glutamine
9am) 10g BCAA's
10am) 10g BCAA's

Feeding Window 12:00pm - 7:00pm
Meal 1 Post Wod (Noon)
Egg, Bison and Spinach Loaf with Avocado + Salsa

Meal 2 (2pm)
5oz Pastured Chicken Breast Baked, 5oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms + Dijon Mustard and Apple Cider Vinegar Dressing

Meal 3 (6:00pm finished eating)
12oz Grassfed Ground Beef 90%, 1 Bag of Broccoli and Cauliflower Blend, 4oz Onions + Roa's Marinara Sauce

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,703
Total Protein: 178
Total Fat:  77
Total Net Carb: 42

Sunday Training and Diet Day 104

-Rest Day-

Diet

Meal 1 Noon
Egg, Bison and Spinach Loaf with Guac + Salsa

Meal 2 5:00pm - 6:00pm
8oz Ground Grassfed Beef, 6 cups of Cauliflower, 4oz Onions, and Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,254
Total Protein: 104
Total Fat:  67
Total Net Carb: 38

Saturday Training and Diet Day 103

A: Bench: Build quick to a tough 5; rest as needed
B1: Strict Dip w/15# attached @31X1 AMRAP; rest 20 sec.
B2: DB bent over row @ 21X1; 12-15; rest 3 min. X 5
C: GHD Situp or =; 12-15 keeping them fast; rest 1 min. X 3

Results
A) 205#
B1) 8/7/6/6/6
B2) 45 for all sets 15/14/13/12/12
C) Complete

Starting to do incorporate some Leangains protocols in regards to Training in a Fasted state and my "Feed Windows"
Here's a sample setup for training in the morning and feeding phase at noon or later.

6 AM: 5-15 minutes pre-workout: 10 g BCAA.
6-7 AM: Training.
8 AM: 10 g BCAA.
10 AM: 10 g BCAA
12-1 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.
8-9 PM: Last meal before the fast.

So I will be giving this a shot for a month or so and see what happens.. really not a huge change to what I'm doing now, just going to increase my BCAA intake and push my first meal back a few more hours.. The only time I might change me schedule is if something pops up and I don't get enough sleep or I have an early lesson etc.. Here is a little info on Training Fasted and not eating a meal directly after the workout, instead waiting a few hours later to eat my largest Post Wod Meal of the day.

Protein Synthesis
Consuming BCAAs every other hour through the fast is sufficient to keep protein synthesis stimulated and prevent protein breakdown. If protein intake is completely omitted, it would undoubtedly affect results negatively. Thus the compromise of ingesting BCAA pre- and post-workout through the fast, before the real post-workout meal, which is initiated at the usual time of the feeding phase.

Will we still derive the benefits from regular fasting if we consume small amounts of protein throughout the fast post-workout? Yes. If carbs are omitted, the increased insulin sensitivity will quickly bring back basal insulin to fasted state levels despite consuming 120 calories worth of fairly insulinogenic amino acids. The fasted state is almost fully maintained post-workout.

When the post-workout meal comes around is also when muscle protein synthesis is beginning to take off. Though muscle protein synthesis is acutely stimulated post-workout in response to resistance training and protein intake, studies show some latency in regards to elevation and peak. Protein synthesis starts to climb about 3-4 hours post-workout, reaches a peak at the 24-hour-mark and returns close to baseline values 36 hours post-workout (or 48 hours depending on who you ask; studies on this topic show slightly different results regarding length and peak of elevation). Even if you push back the post-workout meal a few hours, you will be in the fed state at a time when nutrient partitioning is optimized and muscle growth likely to occur.

By consuming small amounts of BCAA through the fasted state we are stimulating synthesis and halting breakdown. A few hours later, when protein synthesis is increasing, we enter the fed state. The latency seen with protein synthesis in response to training, and the fact that we have amino acids (BCAA) in circulation pre- and post-workout, goes a long way in explaining why clients following this protocol get equal results to those following other protocols.

Diet

Upon waking up - Green Tea with 10g each of BCAA/Creatine Solution
9am) 10g BCAA's
10am) 10g BCAA's
11am) 10g BCAA's
Noon WOD
Post WOD 10g BCAA's/Creatine/Glutamine

Feeding Window 12:00pm - 7:00pm
Meal 1 Post Wod (Noon)
Egg, Bison and Spinach Loaf with Avocado + Salsa

Meal 2 (3pm)
6oz Pastured Chicken Breast Baked, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms + Dijon Mustard and Apple Cider Vinegar Dressing

Meal 3 (6:30pm finished eating)
8oz Grassfed Ground Beeg 90%, 1 Bag of Broccoli and Cauliflower Blend, 4oz Onions + Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,621
Total Protein: 150
Total Fat:  78
Total Net Carb: 38

Friday Training and Diet Day 102

A: Find 8 RM Split Squat
B1: 3 Power Cleans TNG
B2: 10 Burpees AFAP; rest 5 minutes X 4 (Anaerobic Alactic? Let me know)
C: Side bridge; 30 sec/side X 3/side; rest 10 sec. b/t sides

Results

A) 65#
B1) 185/195x3
B2) Complete
C) Complete

Diet

Breakfast
Egg, Bison and Spinach Loaf with Guac + Salsa

Lunch
8oz Wild Atlantic Salmon Baked, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms + Dijon Mustard and Apple Cider Vinegar Dressing

Dinner
7oz Ground Grassfed Beef, Lots of Cauliflower, 4oz Onions, and Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,618
Total Protein: 157
Total Fat:  80
Total Net Carb: 50

Thursday Training and Diet Day 101

-Rest Day-

The sun has finally decided to come out today.. Its rained non-stop since I got in on Sunday. Looks like we are still in for Thunderstorms for the next few days but should open up nicely for the weekend. Been very busy just setting everything up at the academy and getting situated. Workouts have been good, food quality is on point and sleep has been mediocre. Stress levels are a little high but that should even out also as soon as I get on track here with my routine. I find more and more for me its all about a routine. I need it to survive. As soon as something happens and it screws with my routine, its like my whole world collapses.. Example: I freak out when my boss offers to take me out to dinner. I hate not knowing exactly what it is I am eating. This complete messes with my mind, ruins my sleep and also plays a role in how I digest that meal. So I need to learn how to relax and enjoy my job, life, or whatever situation gets thrown at me that may not be ideal for my routine. So this summer I am going to try to work at being more flexible and just rolling with whatever comes my way. Should make me a better employee and also a better, more well-rounded, healthier individual. After all its all about stress management at the end of the day isn't it?

Diet

Breakfast
Egg, Bison and Spinach Loaf with Guac + Salsa

Kombucha GT - No.3

Lunch
6oz Wild Caught Atlantic Salmon Baked, 5oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms + Dijon Mustard and Apple Cider Vinegar Dressing

Dinner
7oz Ground Grassfed Beef, 1 Bag of Broccoli/Cauliflower Blend, 4oz Onions, and Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,538
Total Protein: 152
Total Fat: 80
Total Net Carb: 35

Wednesday Training and Diet Day 100

A) Strict Chins w/ 30# AMRAP - Mixed Grip 3 min rest x 3
B1) DeadLift 5-3-1 @ 65/75/85% rest 2 min.
B2) Press 5-3-1 @ 65/75/85% rest 2 min.
C) Anchored Sit Ups 20 x 4 rest :30 b/t sets

Results

A) 7 Neutral/6 Close/4 Very wide
B1) 225/265/285
B2) 110/125/135
C) Complete

Diet

Breakfast
Egg, Bison and Spinach Loaf with Guac + Salsa

Lunch
6oz Organic Chicken Breast Baked, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms + Dijon Mustard and Apple Cider Vinegar Dressing
Dinner
7oz Ground Grassfed Beef, 1 Bag of Broccoli/Cauliflower Blend, 4oz Onions, and Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,551
Total Protein: 157
Total Fat: 72
Total Net Carb: 34

Tuesday Training and Diet Day 99

A) Bench Press @ 30X0, 6-4-2-4-6; rest 3 mins.
B1) Front Squat @ 31X1, 5-7; rest :20
B2) Clapping Push Ups - AMRAP - 1; rest 3 min x 4
C) Back Ext 20 x 4

Results
AM Fasted Workout
A) 185/205/220/210/190
B1) 155 x 7/165 x 6/175 x 5/ 180 x 5
B2) 13/11/10/10
C) Complete

Diet

Breakfast
6 Organic Eggs, 3 Cups of Spinach, Guac + Salsa

Lunch
6oz Organic Chicken Breast Baked, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms + Dijon Mustard and Apple Cider Vinegar Dressing
Dinner
7oz Ground Grassfed Beef, 1 Bag of Broccoli/Cauliflower Blend, 4oz Onions, and Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,516
Total Protein: 155
Total Fat: 79
Total Net Carb: 36

Monday Training and Diet Day 98

Day 1 of Operation "Don't Get Puffy" aka DGP

That was the first thing Anthony said to me when he came to pick me up at the airport last year.. I knew I had gained weight but Puffy.. I couldn't help but laugh but I was crying on the inside:) I was very disappointed with the way I handled my living and lifestyle situation last summer. Very uncharacteristic for me. I like to think I am very disciplined when it comes to my food and training and last summer I just let it all go. Well not this summer.. I plan on returning to Naples ready to compete in the games next year! So here we go..Commence Operation Don't Get Puffy!!!

- Rest/Recon Day -

Today was a great day.. I hit WalMart and got all my pots and pans, cooking tools, and plastic storage bowls.. There is a street light right outside my bedroom window that shines right into my face at night. So I also got some duck tape and some huge black plastic bags to turn my room into a dark room. After that, I started my search for a gym. Found a nice little Gym called Nitro. Its your basic run of the mill globo gym but with a pretty descent area to power lift and possibly do a little O-Lifting.. As long as I'm not slamming weights down, I should get everything done that I need to there. This town is Small and I mean small.. Very run down and there aren't a lot of healthy, organic grocery stores (I really got spoiled living across the street from Whole Foods).. However, I found a little family run health food store and they carry pretty much everything I will need. Found some grassfed ground beef to hold me over until my order gets in.. they also had a nice selection of locally grown, organic veggies! So all in all, today was a total success! Should be a good summer and I have no excuses now!

Diet

Breakfast
6 Organic Eggs, 3 Cups of Spinach + Salsa

Lunch
8oz Ground Organic Bison, 1 Bag of Broccoli/Cauliflower Blend, 4oz Onions, and Salsa Verde

Dinner
6oz Organic Chicken Breast Baked, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms + Dijon Mustard and Apple Cider Vinegar Dressing

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,357
Total Protein: 148
Total Fat: 61
Total Net Carb: 35

Sunday Training and Diet Day 97

-Rest/Recovery/Travel Day-

Woke up around 6am, showered and had some green tea + BCAA, ate breakfast and then got everything ready for the trip to New Jersey.. I brought some BCAA's with me for the flight and wore my compression pants all day. Felt great when I finally got in to NJ.. During the flight I was lucky to have an exit row window seat with no one between me and the aisle seat so I did some couch stretching on and off for the three hours on the plane.. By the way, JetBlue is awesome - They had free Direct TV so I was watching golf all the way up, made the trip go by so fast! Before I got to my place and settled in, I hit the nearest grocery store to get some essentials and some clean food if possible.. Found some Organic raised Ground Bison and some clean veggies. So my First meal was around 7am and my second/last meal was around 8pm. Nice fast period.. Place is sweet, I think there might be a Fresh Market nearby... I'm going to do some exploring on Monday and fingers crossed I'll find a gym that has a power lifting room and good clean organic grocery store! I'm going to throw up a video of the condo later on Monday.
Diet

Breakfast
Nick's Baked Egg-Loaf
-3 Pastured Raised Chicken Eggs, 3 Eggs Over Easy, 4oz Grassfed Lamb, 1/4 Bag of Kale, Guacamole + Salsa

Dinner
8oz Ground Organic Bison, 3 Cups of Broccoli, 4oz Onions, and Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,379
Total Protein: 118
Total Fat: 100
Total Net Carb: 32

Saturday Training and Diet 96

-Skill & Mobility-
A) 10 Minutes Z1 on Airdyne
B) TGU 12/Arm 1 pood
C) KBS 1.5 pood 15x3 rest 1 min. b/t
D) Kipping Ring Dips; 5-7 x 5 sets

Results
A) Complete
B) Complete
C) Complete
D) Complete - 7 reps per set

Diet

Breakfast
Nick's Baked Egg-Loaf
-3 Pastured Raised Chicken Eggs, 4oz Grassfed Beef Lamb, 1/4 Bag of Kale, + Salsa & Guacamole

Lunch
"Chipotle Grill"
Dbl Meat Borrito Bowl - Chicken and Steak, salad, peppers and onions, double guacamole, mild Salsa

8oz Green Tea

Dinner
8oz Grassfed Ground Beef 90%, 2 Pastured Eggs over easy, 1 Bag of Cauliflower and Asparagus + Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,132
Total Protein: 184
Total Fat: 115
Total Net Carb: 53

Friday Training and Diet Day 95

-Single Leg-A) Sup. Chin Up @ 30X0; 3,3,2,2,1 rest 2 mins. b/t
B) DB Russian Step Up @ 1110; 10/Leg; rest 1 min. b/t legs
C) 200 Walking Lunges for Time
D) Anchored Situps 15 x 5; rest :45

Results
A) 50/50/65/65/79
B) 25# for all 3 sets
C) 9:10 = these hurt!
D) Complete

Two Ice Soaks today for 10 minutes a piece. Followed this up with a lot of stretching and foam rolling.. All this to try to get out ahead of the pain I am going to feel from those 200 lunges.. Sounds harmless but it hurt and its been a rough week. Planning on doing a little recovery work tomorrow, sleep in my Compression Pants and wear them all day Sunday as I travel to NJ.

Diet

Breakfast
Nick's Baked Egg-Loaf
-3 Pastured Raised Chicken Eggs, 4oz Grassfed Beef Sausage, 1/4 Bag of Kale, 4oz Sweet Onions + Salsa

Lunch
6oz Pastured Raised Chicken Breast Baked, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, Dijon Mustard and Lemon Juice Dressing

8oz Green Tea

Dinner
8oz Grassfed Ground Bison, 2 Pastured Eggs, 1 Bag of Asparagus & Cauliflower , 4oz Onions

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,829
Total Protein: 175
Total Fat: 90
Total Net Carb: 50

Thursday Training and Diet Day 94

-Hips-
A) Power Clean - Build to a Tough 3 in 7 mins. or Less
B1) KBS 2pood x 10; rest :10
B2) Depth Jump 24" to a 24" x 8 rest 3 mins. x 4
C) Weighted Back Ext @ 21X1; 3 sets of 10; rest :45

Results
A) 215# for a triple
B1) 2 Pood UB
B2) 24" Box to a 31" Box
C) 20# KB

Diet

Breakfast
Nick's Baked Egg-Loaf
-3 Pastured Raised Chicken Eggs, 4oz Grassfed Beef Sausage, 1/4 Bag of Kale, 4oz Sweet Onions + Salsa

Lunch
6oz Pastured Raised Chicken Breast Baked, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, Dijon Mustard and Lemon Juice Dressing

8oz Green Tea

Dinner
8oz Grassfed Ground Bison, 3oz Grassfed Bison, 1 Bag of Asparagus and Cauliflower , 4oz Onions

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,833
Total Protein: 185
Total Fat: 85
Total Net Carb: 49

Wednesday Training and Diet Day 93

-Squat-
A) Back Squat @ 30X1; 3-5 x 4; rest 3 mins.
B) Walking Lunges w/ Weight Vest; 10 steps/Leg; rest :90 x 4 sets
C) AMRAP 1-5 Strict Pull Up Ladders in 10 mins.
D) Anchored Situps; 12 x 5 w/ 3 sec Iso Hold; rest 1 min.

Results:
A)EBx5x2/95x5/135x5/155x5/185x4/205x4/225x3/235x3
B) Complete
C) 3 rounds + 1,2,3,&4 reps
D) Complete

Diet

Breakfast
Nick's Baked Egg-Loaf
-3 Pastured Raised Chicken Eggs, 4oz Grassfed Beef Sausage, 1/4 Bag of Kale, 4oz Sweet Onions + Salsa

Lunch
6oz Pastured Raised Chicken Breast Baked, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms,  + Apple Cider Vinegar

Dinner
8oz Grassfed Ground Beef 90%, 1 Bag of Asparagus, 2 Bags of Cauliflower, 4oz Onions

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,704
Total Protein: 163
Total Fat: 77
Total Net Carb: 57

Tuesday Training and Diet Day 92

-Rest Day-

No appetite at all this morning so I decided this was a good time to drop in a little Intermittent fast. My last meal wrapped up around 7:30 and I plan on eating lunch around 11:30 - Noon which would give me a nice 16+ hour fast with a caloric restriction factor also as I am only eating two meal today.
Diet

Organic Raw Kombucha

Lunch
Nick's Baked Egg-Loaf
-3 Pastured Raised Chicken Eggs, 4oz Grassfed Beef Sausage, 1/4 Bag of Kale, 4oz Sweet Onions + Salsa & Avocado


Dinner
12oz Grassfed Ground Bison, 1 Bag of Broccoli, 11oz of Cauliflower, 4oz Onions

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,327
Total Protein: 133
Total Fat: 50
Total Net Carb: 50

Monday Training and Diet Day 91

-Hips-
A) DeadLift @ 22X1; 5 sets of 3 - Tough but not failed reps; rest 3 mins.
B) Hang Power Clean; 5 sets of 3
C) Depth Jumps; 24" to a 20" Low Ground Reaction Time; 2 sets of 10 jumps
D) GH Raises @ 21X1; weighted 10 x 3 sets; rest :45

Results
A)225/235/245/255/275/295
B)135/155/175/195/200
C)20" to 28"
D)All sets with 10# plate

Deadlifts felt a little better today.. worked on resetting and creating some tension before I pull.. Had nice talk with Jeff about staying out of my own way.. Work on form when weight is light and when it gets heavy stop thinking and just pull the F*ck'n weight off the ground! I gotta get back to that "Junk Yard Dog" mentality - Coach B..

Diet

Breakfast
Nick's Baked Egg-Loaf
-3 Pastured Raised Chicken Eggs, 4oz Grassfed Beef Sausage, 1/4 Bag of Kale, 4oz Sweet Onions + Salsa

Lunch
6oz Pastured Raised Chicken Breast Baked, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, 2 tbsp EVOO + Apple Cider Vinegar

Dinner
8oz Grassfed Ground Bison, 1 Bag of Asparagus, 11oz of Cauliflower, 4oz Onions

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,684
Total Protein: 167
Total Fat: 80
Total Net Carb: 47

Sunday Training and Diet Day 90

-Single Leg-
A) Kipping Pull Up w/ Weight Vest; 10 x 5 sets; rest 1 min. b/t
B) S.L. DB Deadlift @ 20X1; 5 sets of 3 Heavy; rest 1 min. b/t legs
C) DB Russian Step Up Alt'g Legs @ 20X1; 10-12/Leg; rest 2 min. x 3
D) Anchored Situps; 15x4 w/ 3 sec Iso Hold at Top; rest 1 min.

Results
A) All sets unbroken with a 20# Vest
B) 60/65/65/75/75
C)20/25/25 all sets 12 reps
D) Complete

Diet

Breakfast
Nick's Baked Egg-Loaf
-3 Pastured Raised Chicken Eggs, 4oz Grassfed Beef Sausage, 1/4 Bag of Kale, 3oz Sweet Onions + Salsa

Lunch
8oz Ahi Tuna Sashimi, 5oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, 2 tbsp EVOO + Lemon Juice

Dinner
8oz Grassfed Ground Bison, 1 Bag of Broccoli, 4oz Onions + Guacamole

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,940
Total Protein: 198
Total Fat: 95
Total Net Carb: 55

Saturday Training and Diet Day 89

-Skill & Mobility-
A) Snacth Practice for 10 Minutes: All Varieties - Power, Squat, Balance, Pulls, Hang etc.. No Heavy Reps
B) DeadLift @ 2222; 8 sets of 2; rest :45 Mod Load controlling the weight throughout the movement
C) HSPU: 2 Every :30 for 5 minutes - work Depth and Speed
D) Dbl Und - 20 Unroken - AMRAP in 3 mins

Results:
A) Used 95# and 135# for a variety of different snatches. Here are a few videos
95# Power Snatch and 2 Position Hang Power Snatch - http://youtu.be/8b8MQvtFmzg
95# Squat Snatch - http://youtu.be/v4OpgbQ1W94
135# Power Snatch - http://youtu.be/RguC8OAzpZ8
B) Used 275 for all sets x 2 reps at tempo - http://youtu.be/lJ8xRcAKwd4
Looks to me like hips are way to high. Not taking advantage of that hip to upper body lever. Thoughts??
C) Completed Head to Floor
D) 5 sets - forearms got smoked very early. I need to get my double unders back.. Its been a while since I've done them.. Gonna put them into my warmup from now on.
Just a side note for the record and for Anthony.. Unless I state otherwise, here are the supplements I am taking everyday:

With Every meal - 3 Digestive Enzymes
When I wake up or (Pre WOD Fasted) - BCAA + Creatine (1 tsp each)
Before Breakfast - Sometype of Probiotic in the form of Fermented Food (sauerkraut, kombucha, kim chi etc- raw and organic)
At Breakfast - 2 Fish Oil DHA Pills
Pre WOD or (Before Lunch) - BCAA (1 tsp)
Post WOD - BCAA - Creatine (1 tsp each)
With Dinner/ Before Bed - Natural Calm (1 tsp)
EXTRAS -  On occassion I will drop in some seaweed veggies for the Iodine properties. Also, I'll mix in some Organ meats with  my meals. No need for Vitamin D as I work outside for most of the day.

Diet
8oz Green Tea

Breakfast
6oz Pastured Chicken Breast Baked, 4oz Mixed Greens,10oz Cucumber, 4oz Mushrooms, 2 tbsp Avocado Oil + Apple Cider Vinegar

Lunch Post Wod
8oz Grassfed Ground Lamb,  2 Bags of Cauliflower , 4oz Onions

Dinner
Sushi Thai of Naples
Sashimi Mori - 10oz of Mixed Sashimi + 12oz Seaweed Salad w/ Guacamole and Salsa

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,135
Total Protein: 120
Total Fat: 86
Total Net Carb: 54

Friday Training and Diet Day 88

-Rest Day-

Finally got my BCS Compression Pants yesterday that I ordered in late December and decided to get some use out of them as soon as possible. So I spent the night in them and it really is amazing the difference I can feel in my legs. I was pretty sore going to sleep last night and woke up feeling like I could run a marathon (not that I every would:))

Although my legs felt great this morning, I still had another bad night of sleep.. Ever since I dropped the morning coffee out of my day I haven't slept through the night.. I really hope this is just my bodies way of trying to normalize without the high dose caffeine, (I'm still taking in a small amount of caffeine from my Green Tea)  and that my sleep returns to normal! I am such a baby about my sleep.. I need at least 8 hours or more a night. The past 4 nights I've been waking up around 1 or 2 AM, not getting back to sleep until an hour later and then when it is time to wake I feel so freaking tired! I hope this improves soon I need a good nights sleep!


Diet

1 Bottle of GT's Kombucha Tea - Greens
Breakfast
Nick's Baked Egg-Loaf
-3 Pastured Raised Chicken Eggs, 4oz Grassfed Beef Sausage, 1/4 Bag of Kale, 4oz Sweet Onions + Salsa & Guacamole

Lunch
6oz Pastured Boneless/Skinless Chicken Breast Baked, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, 2 tbsp EVOO + Apple Cider Vinegar

8oz Green Tea

Dinner
4oz Grassfed Ground Bison, 4oz Grassfed Beef Liver, 1 Bag of Broccoli , 4oz Onions

Snack
6oz of Candian Pulled Pork & Spinach Salad w/ Artichokes
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,146
Total Protein: 200
Total Fat: 110
Total Net Carb: 60

Thursday Training and Diet Day 87

-Squat-
A) Muscle Up Work: Doubles and Triples - No failed reps for 5 - 7 Minutes
B) Front Squat @ 30X1; 5x5, rest 3 mins.
C) Weighted Back Ext. @ 21X1; 15 x 3 sets, rest :45

Results:
A) 5 sets of 3 Unbroken
B) 135/155/175/165/165
C) 20#/20#/10#

Diet

Breakfast
Nick's Baked Egg-Loaf
-3 Pastured Raised Chicken Eggs, 4oz Grassfed Beef Sausage, 1/4 Bag of Kale, 4oz Sweet Onions + Salsa & Guacamole

Lunch
6oz Pastured Chicken Breast, 4oz Mixed Greens, 10oz Cucumber, 4oz Mushrooms, 2 tbsp EVOO + Apple Cider Vinegar

8oz Green Tea

Dinner
8oz Grassfed Ground Lamb, 2 Bags of Cauliflower , 4oz Onions

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,946
Total Protein: 153
Total Fat: 111
Total Net Carb: 47

Wednesday Training and Diet Day 86

-Hips-
A) Power Clean; Moderate Load - Focus on Speed and Timing; 7 Minutes - No Missed Reps
B1) DB Bench @ 30X1; 4 sets of 8-10 reps rest :20
B2) KBS 2pood; 15 x 4 sets; rest 3 minutes.
C) Anchored Situps; 15x4 w/ 3 sec. Iso Hold at the Top; rest 1 min. b/t sets

Results:
A) Did some work w/ 135#/155# and 175#  worked on being patient and easy on the first pull then speed thru the middle.. not speed at the beginning which causes the bar to fly out on me.
135 - http://youtu.be/vbLaEv73YUY
175 - http://youtu.be/LtXQv7g32gM
175 - http://youtu.be/FPqrWf4eoPA

B1) 45# x 10/55# x 10/55# x 9/55# x 8
B2) Unbroken
C) Completed 2 sets hands behind head & 2 sets using hands to swing up. Focused on staying very tight at the top at slight angle to keep abs on.

Diet

Breakfast
Nick's Baked Egg-Loaf
-3 Pastured Raised Chicken Eggs, 4oz Grassfed Beef Sausage, 1/4 Bag of Kale, 4oz Sweet Onions + Salsa

Lunch
6oz Wild Caught Chilean Sea Bass Baked, 4oz Mixed Greens, 4oz Mushrooms, 3 tbsp EVOO + Apple Cider Vinegar

8oz Green Tea

Dinner
8oz Grassfed Ground Bison, 2oz Grassfed Beef Liver, 2 Bags of Cauliflower, 4oz Onions, 4oz Guacamole

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,812
Total Protein: 162
Total Fat: 96
Total Net Carb: 40

Tuesday Training and Diet 85

A) DB Step Up @ 4020 - 10/Leg; rest 1 min. b/t Legs x 4
B) DB Forward Lunge to 4" Step @ 2010 - 8-10; rest 1 min. b/t legs x 3
C) Side Bridge :30/side - :10 rest/side x 3
+
AMRAP Burpees in :25; rest walk :35 x 3

Results:
A) 20#/hand for all sets x 10
B) 35#/hand x 10 x 2 sets and 45#/hand x 10 x 1 set
C) Complete
+
12/11/11
Day 2 No Coffee - Sleep was little disturbed last night.. Could be from all the garlic I ate at dinner or the fact that I couldn't stop thinking about the Tall Iced Americano that wasn't going to have in the morning.. I might try rolling with some Decafe and see how I feel.
Here is a breakdown of the Caffeine contents in Starbucks Coffee, Decafe Coffee, Expresso and Decafe Expresso

. Regarding Starbucks regular drip coffees, one can expect an average of 160 milligrams of caffeine per eight ounces.
. Regarding Starbucks decaffeinated drip coffees, one can expect between 4.8 milligrams and 11.2 milligrams of caffeine per eight ounces.
. Regarding one ounce of Starbucks espresso (which is one shot in an espresso-based beverage), one can expect an average of 89 milligrams of caffeine.
. Regarding one ounce of Starbucks decaffeinated espresso, one can expect an average of 4.8 milligrams to 11 milligrams of caffeine
Diet

Breakfast
Nick's Baked Egg-Loaf
-3 Pastured Raised Chicken Eggs, 4oz Grassfed Beef Sausage, 1/4 Bag of Kale, 4oz Sweet Onions + Salsa

Lunch
6oz Wild Caught Chilean Sea Bass Baked, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms, 3 tbsp EVOO + Apple Cider Vinegar

8oz Green Tea

Dinner
8oz Grassfed Ground Bison, 2oz Grassfed Beef Liver, 1 Bag of Broccoli , 4oz Onions

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,684
Total Protein: 160
Total Fat: 80
Total Net Carb: 48

Monday Training and Diet Day 84

Rest Day
I just wanted to confess.. I had a bit of mental breakdown last night and I took it out on some junk food:(
I had a package of Coconut Roasted Cashews and a Dark Chocolate Bar 85%. I was trying to talk myself out of it, but was unsuccessful. This is the first time in 84 days that I crumbled under the pressure of emotional eating. I felt better and worse at the same time. I felt better in the sense that I had a good junk food binge and it was delicious...bad because I feel like I got hit by a Mac Truck. But I'm back on the rails today and plan to stay on the rails for another 84 days! I updated my Nutritional Values in yesterdays blog to show my junk food binge.

Day 1 of No Coffee - so I did my month of daily coffee intake and I loved everyday of it!! Today marks the first day of a 30 day coffee free cycle. I will however be drinking more Green and White Tea daily. Preferably before my training.


Diet

Breakfast
5 Pastured Raised Chicken Eggs, 1 Bag of Blue Curled Kale, Dijon Mustard + 1/5 cup Homemade Salsa

Lunch
6oz Wild Caught Chilean Sea Bass Baked, 4oz Mixed Greens, 7oz Cucumber, 4oz Mushrooms, 3 tbsp EVOO + Apple Cider Vinegar

8oz Green Tea

Dinner
8oz Grassfed Ground Bison, 1.5lb of Broccoli Raab, 4oz Onions

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,651
Total Protein: 163
Total Fat: 80
Total Net Carb: 34

Sunday Training and Diet Day 83

-Take Two-

A) Deadlift: Build Quickly to a Heavy Triple (CNS Test)
B) In no more than 3 sets, Build to a Heavy Single
C1) 3 Tough Power Cleans
C2) Row Sprint 300m. Fast; rest walk 4 min x 3

I struggled again in my DeadLift! Very pissed off and it took a lot of work on Anthony's part to talk me down off the ledge. So frustrating struggling with a movement I used to love. Anyways.. Anthony assured me he has this issue addressed in my next two weeks of programming.

A) Built to 295.. The first rep at 295 was slow and heavy, but after I stood up with it the next two were easy! Its that first pull that is giving me problems..
B) Failed at 305 like 6 times
C1) 195# for all sets.. Unbroken
C2) :59/1:02/1:01
Whatever.. no power so I just finished the work out to the best of my ability.
It is what it is I guess. Only one way to go from here!!

Diet
Grande Iced Americano
Post Wod 30g of Carbs from Sweet Potato Puree

Breakfast
8oz Grassfed Ground Bison, 1 Bag of Kale, Salsa + Dijon

Lunch
7oz Pastured Chicken Breast, 1 Bag of Broccoli, 4oz Onions El Pato Sauce + Salsa Verde

Dinner
Sushi Thai of Naples
Seaweed Salad + The Sashimi Mori Dinner Special (Nutritional Facts are all Estimations)

Late Nate Binge
1 Package of Yumnuts- Coconut Roasted Cashews + 85% Dark Chocolate Green and Blacks
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,916
Total Protein: 230
Total Fat: 140
Total Net Carb: 146