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