Thursday Training and Diet

A1: Front Squat @ 40X1; 4 X 10-12; rest 60 sec.
A2: Bench press @ 40X1; 4 X 10-12; rest 60 sec.

B1: Lunge; 4 X 12-15; rest 60 sec.
B2: BB Row @ 3111; 3 X 10-12; rest 60 sec.

C1:Reverse BB Curl @ 2121; 2 X 12-15; rest 30 sec.
C2: Tricep press down supinated @ 3121; 2 X 12-15; rest 30 sec


Results
A1: 155 x 10/ 145 x 10/10/10
A2: 155 x 10/ 145 x 10/10/10
B1: 40 x 12 x 4
B2: 115 x 12/ 135 x 10/10
- High Hang Clean Pulls with a 1 sec hold at top
  135 x 12/185 x 10/ 185 x 10
C1: 55 x 15/15
C2: 50 x 12/15

Diet
Post Wod (10:00am) 16 Hour Fast
30g of Carbs and Protein - Sweet Potato and Whey
+ Glutamine and Bcaa's

Meal 1 (11:00am)
Tuna Steak with Roasted Broccoli and Avocado

Meal 2 (12:30pm)
5 Eggs with Onions and Salsa

Meal 3 (2:00pm)
5oz Ground Bison with Collard Greens and Tomato Sauce

Blocks
Protein: 21
Fat: 38
Net Carbs: 7

Interesting Observation

So I had a very nice surprise waiting for me in the bathroom this morning. Not what your thinking!!! When I woke up and went to the mirror this morning I looked more lean and tighter than I've looked in the past 2 weeks. When I jumped on the scale another nice surprise.. Over night I had dropped 5 pounds, Like That! How, Why?

So I looked back and thought about everything I've been doing the past 15 days or so.. Low Carb, Low Calorie, Same training protocol, same meal schedule, same blocks.. and nothing. No change in mirror or on the scale.. And then after my training session on Tuesday I decided, with the OK from coach Anthony, to start to introduce a small amount or Post Workout Carbs. So I ate some sweet potato and whey protein right after my workout (about 30g of Carbs and Protein). That was it!! That's what my body needed. I just spoke to coach and told him what happened.. I said "I lost 5 lbs last night" and came right back with "I bet you looked leaner and tighter too!" Like he knew all along what was going to happen :) He went on to explain that I took in just the right amount of carbs that my muscles need to replenish glycogen and draw myself out. If I had done to much I would have looked puffy and bloated. Another nice thing was my recovery was 10 times better than it has been!

So I will just repeat the exact same thing for the next 15 days and see how I look and feel and then either increase or decrease if needed.

Wednesday Training and Diet

- Rest Day -

Diet
Meal 1 (10:00am) 17 Hour Fast
7oz Bison with Collard Greens, Tomato Sauce and Garlic Ginger Vinaigrette

Meal 2 (1:30pm)
5 Eggs with Onions

Meal 3 (6:00pm)
Tuna Steak with Asparagus and Avocado

Blocks
Protein: 19
Fat: 45
Net Carbs: 3

Tuesday Training and Diet

A1: DB Step Ups @ 20X1; 4 X 10-12; rest 60 sec.
A2: Pull Ups @ 3111; 4 X 10; rest 60 sec.

B1: Lunges  3 X 12 Fast; rest 45 sec.
B2: Inc. DB Bench @ 4111; 3 X 10-12; rest 45 sec.

C1: Straight leg Dead lift @ 4010; 3 x 10; rest 45 sec.
C2: BB Shldr. press @ 3111; 3 X 10-12; rest 45 sec.

D1: seated DB Hammer Curl @ 4111; 2 X 10-12; rest 30 sec.
D2: Standing French press @ 4222; 2 X 10-12 ; rest 30 sec

Results
A1: 40 x 12 x 4
A2: 10/10/10/10
B1: 40 x 12 x 4
B2: 45 x 10/12/10
C1: 185 x 10 x 3
C2: 85 x 10 x 3
D1: 35 x 10 x 2
D2: 30# EZ Bar x 2

Diet
Post Wod (7:00am)
30g Cho/30g Protein - Sweet Potato and Whey + Glutamine and Bcaa's

Meal 1 (8:00am)
4 Egg Omelet with Onions

Meal 2 (11:30pm)1 Can of Tuna with Spring Mixed Lettuce and Olive Oil

Meal 3 (4:30pm)
7oz Chicken with Roasted Broccoli, Avocado Slices & Ginger Garlic Vinaigrette

Blocks
Protein: 21
Fat: 46
Net Carbs: 5 

Monday Training and Diet

A1: Good Morn. @ 3111; 4 X 10-12; rest 60 sec.
A2: Clap Push Up; 4 X 10; rest 45 sec.

B1: Leg Press @ 4010; 3 X 12-15; rest 60 sec.
B2: seated cable row to belly @ 30X2; 3 X 10-12; rest 45 sec.

C1: BB Curl @ 31X1; 2 X 10-12; rest 45 sec.
C2: Lying DB tricep ext. @ 41X1; 2 X 10-12; rest 30 sec

Results
A1: 95 x 10 x 4
A2: Hands to Chest; 4 x 10
B1: 250 x 12 x 3
B2: 135 x 12 x 3
C1: 75 x 10/65 x 10
C2: 25 x 10 x 2
D: 3 x 10 Swiss Ball J-Knife

Diet
Post Wod (9:30am)
Glutamine and Bcaa's

Meal 1 (10:15am) 17 Hour Fast
5 Egg Omelet with 3oz of Bison

Meal 2 (1:30pm)
Ground Bison and Collard Greens with Tomato Sauce

Meal 3 (4:30pm)
7oz Chicken with Roasted Broccoli, Avocado Slices & Ginger Garlic Vinaigrette

Blocks
Protein: 21
Fat: 48
Net Carbs: 3

Sunday Training and Diet

Had a very slow day at work yesterday.. Hit my normal workout in the morning and was feeling pretty good after. Had a lot of energy. Went to work, did the few lessons that I had and then started searching the crossfit website.. I actually found a crossfit gym had just opened up recently about 10 minutes away from me and they had open gym hours from 2-4pm. So I decided to go check it out and maybe do a little something while I was there.. nice people, nice place, typical crossfit program.. No thought, just the "how can I kill my clients today" type training. No way I will ever go back or sign up for classes, but perhaps go for the open gym hours and just do some fun stuff. So I got in, talked to the owners for a little bit and they agreed to let me do some Snatch work. I told them, I've been working out in a Hotel gym all summer long and haven't put any weight overhead since I got here in fear of dropping it and being kicked out. So I started doing some power snatch, just light weight, 3 reps, Hang Power Snacth etc.. Then Started doing some full Snacth work and it felt amazing. I never felt so strong in the bottom before.. I really felt like I could have stood up with anything. So I started increasing the weight and by the end of the hour I hit 190 x 3 Squat Snatch. That's a big personal best for me. And for someone who has not practiced this technical movement in a long time, I was freaking pumped! I lost a few out in front like always.. I know my form needs some serious TLC, but I never felt stronger in first pull and at the bottom standing up with the weight. Very excited to get back to Redline and start working with coach again on some O-Lifts and start putting some weight overhead! One week left at work! One or two weeks in Altoona and then Naples.. Here I come!

30 Minutes on the Bike this morning in Z1 Fasted.

Diet
Post Wod (6:30am)
Glutamine and Bcaa's

Meal 1 (10:00am) 16 Hour Fast
5 Egg Omelet with 3oz of Bison and Onions

Meal 2 (1:30pm)
Organic Ground Turkey and Collard Greens with Tomato Sauce

Meal 3 (4:30pm)
6oz Chicken with Roasted Broccoli & Avocado Slices

Blocks
Protein: 21
Fat: 43
Net Carbs: 3

Saturday Training and Diet

A1: Front Squat @ 40X1; 4 X 10-12; rest 60 sec.
A2: Bench press @ 40X1; 4 X 10-12; rest 60 sec.

B1: Lunge; 4 X 12-15; rest 60 sec.
B2: BB Row @ 3111; 3 X 10-12; rest 60 sec.

C1:Reverse BB Curl @ 2121; 2 X 12-15; rest 30 sec.
C2: Tricep press down supinated @ 3121; 2 X 12-15; rest 30 sec

D: FLR 5 x AMSAP

Results
A1: 95 x 12/115 x 10/125 x 10/135 x 10
A2: 115 x 12/ 135 x 10/10/10
B1: 40 x 12 x 4
B2: 95 x 12/115 x 10/10
C1: 50 x 15/12
C2: 50 x 12/12
D: Total Time in 5 sets = 3:34


Diet
Post Wod (6:30am)
Glutamine and Bcaa's

Meal 1 (7:30am)
5 Egg Omelet with 3oz of Bison and Onions

Meal 2 (12:00pm)
5oz Halibut with Mixed Greens and EVOO

Meal 3 (4:30pm)
6oz Chicken with Steamed Broccoli, Avocado Slices and Garlic Ginger Vinaigrette

Blocks
Protein: 20
Fat: 66
Net Carbs: 2

Friday Training and Diet

Warm-up: Shoulder exercises @ 3010, 3 x 8 reps
DB Ext Rotations, Powell Raises, and Trap 3

A1: DB Step Ups @ 20X1; 4 X 10-12; rest 60 sec.
A2: Pull Ups @ 3111; 4 X 10; rest 60 sec.

B1: Lunges  3 X 12 Fast; rest 45 sec.
B2: Inc. DB Bench @ 4111; 3 X 10-12; rest 45 sec.

C1: Straight leg Dead lift @ 4010; 3 x 10; rest 45 sec.
C2: BB Shldr. press @ 3111; 3 X 10-12; rest 45 sec.

D1: seated DB Hammer Curl @ 4111; 2 X 10-12; rest 30 sec.
D2: Standing French press @ 4222; 2 X 10-12 ; rest 30 sec.
E: 2 sets of 10 Swiss Ball Jack Knife

Results
A1: 30 x 12 x 4
A2: 10/10/10/8-2
B1: 30 x 12 x 3
B2: 40 x 12 x 3
C1: 135 x 12/185 x 10/10
C2: 75 x 10/10/10
D1: 35 x 10/30 x 10
D2: 30# EZ Bar x 10/20# EZ Bar x 12
E: Complete 

Diet
Post Wod (9:00am)
Glutamine and Bcaa's

Meal 1 (10:00am) 17 Hour Fast
5 Egg Omelet with 3oz of Bison and Onions

Meal 2 (1:00pm)
5oz Halibut with Mixed Greens and EVOO

Meal 3 (4:30pm)
6oz Chicken with Steamed Broccoli, Avocado Slices and Garlic Ginger Vinaigrette

Blocks
Protein: 20
Fat: 66
Net Carbs: 2

Thursday Training and Diet

-Complete Rest Day-

Diet
Meal 1 (9:00am) 16 Hour Fast
5 Eggs with 3oz of Bison

Meal 2 (1:00pm)
5oz Baked Halibut with Mixed Spring Greens and EVOO

Meal 3 (4:30pm)
4oz Bison and Collard Greens with and Avocado and Ginger Garlic Vinaigrette

Blocks
Protein: 18
Fat: 58
Net Carbs: 2

Wednesday Training and Diet

Been having some crazy cravings for Junk Food the past two nights - peanut or almond butter, ice cream, chocolate etc.. But I dealt with it and I think I may be out of the woods.. Its always later in the day when I have nothing to do and I'm bored. Normally I would just give in and go on a two day bender where I eat around 5-7,000 calories of just straight up junk food. Not the best thing for health and longevity.. With my new goals in my mind, I was able to put these thoughts to back of my brain and started doing some busy work around the house to keep my mind off it and before I knew it, I was tired and ready for bed.. I know this all sounds silly, but this is a huge step for me.. In the past when I went months without junk food, I had something I was training for - The Crossfit Sectionals.. I needed something to shoot for and I've got that now! Not going to share it here but I've got it and that's what counts.

A1: Good Morn. @ 3111; 4 X 10-12; rest 60 sec.
A2: Clap Push Up; 4 X 10; rest 45 sec.

B1: Leg Press @ 4010; 3 X 12-15; rest 60 sec.
B2: seated cable row to belly @ 30X2; 3 X 10-12; rest 45 sec.

C1: BB Curl @ 31X1; 2 X 10-12; rest 45 sec.
C2: Lying DB tricep ext. @ 41X1; 2 X 10-12; rest 30 sec

Results
A1: 65 x 12/85 x 12/95 x 10/10
A2: 10/10/10 chest slap/10 chest
B1: 250 x 12/12/12
B2: 135 x 10/10/10
C1: 65 x 12/12
C2: 25 x 12/10


Diet
Post Wod (7:30am)
Glutamine and Bcaa's

Meal 1 (9:00am) 16 Hour Fast
6oz Bison with Collard Greens and Tomato Sauce

Meal 2 (1:00pm)
1 Can of Tuna with Mixed Spring Greens and EVOO

Meal 3 (4:30pm)
5 Egg Omelet + 3oz Bison

Blocks
Protein: 19
Fat: 46
Net Carbs: 2

Tuesday Training and Diet

Going to keep all of my leg exercise very light today. Not going to push it, just going to test my legs, see how I feel and then go from there. Focus will be on form and tempo. DO NOT want a repeat of my last leg workout.

A1: Front Squat Light @ 40X1; 4 X 10-12; rest 60 sec.
A2: Bench press @ 40X1; 4 X 10-12; rest 60 sec.

B1: DB Step Ups Light  @ 20X1 4 x 10; rest 60 sec.
B2: Straight Leg Deadlift Light @ 4010 3 x 10; rest 60 sec. 


C1: Lunge Light and Fast ; 4 X 12-15; rest 60 sec.
C2: BB Row @ 3111; 3 X 10-12; rest 60 sec.

D1:Reverse BB Curl @ 2121; 2 X 12-15; rest 30 sec.
D2: Tricep press down supinated @ 3121; 2 X 12-15; rest 30 sec

Results
A1: 95# x 12/10/10/10
A2: 135 x 10/10/10/10
B1: 25# Russian x 10/10/10/10
B2: 135 x 10/10/10
C1: 25# x 16/16/16
C2: 95 x 12/12/12
D1: 45 x 12/12/
D2: 50 x 12/12
E: Hanging K2E, 3 x 10 Slow and Controlled
F: DB Side Bends 2 x 10/side Slow and Controlled with 40# DB

Notes:
Felt great today with all my leg workouts.. Felt very strong in the bottom of the front squats and fast and strong on the way up. Still kept the weight light even though I think I could have pushed it up a bit. Slowly but surely!


Diet
Post Wod (10:00am) 17 Hour Fast
Glutamine and Bcaa's + 3oz Chicken

Meal 1 (11:00am)
5 Egg Omelet with Raw Goats Milk Mild Cheddar Cheese

Meal 2 (1:00pm)
Groud Turkey with Collard Greens and Garlic Ginger Vinaigrette

Meal 3 (4:30pm)
6oz Yellowfin Tuna Steak with Roasted Asparagus, and Avocado Slices

Blocks
Protein: 21
Fat: 66
Net Carbs: 2

Monday Training and Diet

30 Minutes of Cycling Fasted.. Kept the Heart Rate around 130bpm.

 Feeling great the last two days.. Energy is back up and aside from a little congestion in my head, I feel awesome.. Leg is even feeling good.. Definitely not a strain or pull.. Probably just a nasty cramp due to poor conditioning (taking so much time off and then rushing back into the gym with too much weight.) Going to rest up today and continue icing the leg, even though I feel no pain today, so I can be ready to go with some light leg work tomorrow morning. Diet is on point, sleep has been getting better and better every night. Its amazing how good my body feels on a very limited carb intake. Will continue this very low carb, low calorie protocol for the next few weeks and then I will start to add in some protein post wod for a few weeks and then add in carbs and protein post wod. This recipe has worked in the past so I'll give it another go and see if I can duplicate the results of the past.

Meal 1 (10:00am) 17 hour fast
5 Egg Omelet with Raw Goats Milk Mild Cheddar Cheese

Meal 2 (1:00pm)
1 can of Tuna with Mixed Greens and EVOO

Meal 3 (4:30pm)
8oz Chicken Breast with Roasted Broccoli, and Avocado Slices

Blocks
Protein: 18
Fat: 57
Net Carbs: 4

Sunday Training and Diet

A1: Croc Rows @ 3111; 3 X 10-12; rest 60 sec.
A2: Clap Push Up; 3 X 10; rest 45 sec.

B1: Alt DB Shoulder Press @ 2010; 3 X 10/arm; rest 60 sec.
B2: Seated Cable Row to belly @ 30X2; 3 X 10-12; rest 45 sec.

C1: BB Curl @ 31X1; 2 X 10-12; rest 45 sec.
C2: Lying DB tricep ext. @ 41X1; 2 X 10-12; rest 30 sec

Results
A1: 80 x 10/90 x 10/10
A2: 10/10/10
B1: 40 x 16/ 35 x 20/20
B2: 150 x 10/ 135 x 10/10
C1: 65 x 10/10
C2: 25 x 10/10

Meal 1 (7:30am)
5 Egg Omelet with Onions

Post Wod (12:45pm)
3oz Bison & Glutamine and Bcaa's
Meal 2 (1:45pm)
1 Can of Tuna with Mixed Greens and EVOO

Meal 3 (4:30pm)
6oz Chicken and Asparagus with Avocado Slices
Blocks
Protein: 19
Fat: 48
Net Carbs: 1.5

Saturday Training and Diet

Felt a lot better this morning.. Got around 12 hours of sleep last night. Went to the gym and was going thru my normal warm-up routine. Started doing my air squats, went down for the first one and at the bottom I got the worst sharp pain running up the inside of both thighs, more specifically my right thigh.. The pain was unreal, I could barely walk around with it. I spent an extra 10-15 minutes on the ground trying to stretch it out and see if I could workout today.. It never got better so I skipped all the leg stuff and just did the upper body workouts. Not sure what happened here.. I was really sore yesterday from the front squats, I might have just over done it a bit after coming off a long layoff where I pretty much did nothing but sit and lay on the couch. Don't think its a tear or a major pull, just a strain. I thought it was a cramp at first but it never loosened up, it was just a constant sharp shooting pain. It hurt the worst when I was laying down on my back with my knee bent pulling to my chest.. With my leg straight I felt no pain, but the bent knee was nasty. Just going to stretch and mobilize all day and see how I feel tomorrow morning after a long warm-up.

A2: Pull Ups @ 3111; 4 X 10; rest 60 sec.
B2: Inc. DB Bench @ 4111; 3 X 10-12; rest 45 sec.

C2: BB Shldr. press @ 3111; 3 X 10-12; rest 45 sec.

D1: seated DB Hammer Curl @ 4111; 2 X 10-12; rest 30 sec.
D2: Standing French press @ 4222; 2 X 10-12 ; rest 30 sec
Results
A2: All Body weight 10/8-2/7-3/6-4
B2: 40# x 12 x 4 sets
C2: 95 x 10/75 x 10/10
D1: 40 x 10/35 x 10
D2: 30# EZ Bar for 10/10

Meal 1 (11:00am) 18 hour fast
5 Egg Omelet with Onions

Meal 2 (1:00pm)
Salmon with Mixed Greens and EVOO

Meal 3 (4:30pm)
Bison with Broccoli, Ginger Vinaigrette and Avocado Slices

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,568
Protein: 130g
Fat: 94g
Net Carbs: 20g

Friday Training and Diet

Gave a few lessons yesterday in the cold and rainy weather.. Woke up this morning feeling worse than I have in the last few days.. This is starting to get really old really fast.. I need to start getting better. My goal today is to drink lots and lots of water, rest and try to recover.. No workout or cardio today. Just some good couch time.

Meal 1 (11:00am)
5 Egg Omelet with Onions

Meal 2 (1:00pm)
Salmon with Mixed Greens and EVOO

Meal 3 (4:30pm)
Bison with Broccoli, Ginger Vinaigrette and Avocado Slices

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,568
Protein: 130g
Fat: 94g
Net Carbs: 20g

Thursday Training and Diet

Woke up and started moving around 6am this morning... Felt pretty good, 70% or so, a little sore from yesterday but other than a minor head cold, I am starting to get my energy back. I still the weight semi light and focused on tempo and short rest periods.. I was breathing pretty heavy during this workout and worked up a nice sweat.

A1: Front Squat @ 40X1; 4 X 10-12; rest 60 sec.
A2: Bench press @ 40X1; 4 X 10-12; rest 60 sec.

B1: Lunge; 4 X 12-15; rest 60 sec.
B2: BB Row @ 3111; 3 X 10-12; rest 60 sec.

C1:Reverse BB Curl @ 2121; 2 X 12-15; rest 30 sec.
C2: Tricep press down supinated @ 3121; 2 X 12-15; rest 30 sec

Results
A1: 95 x 12/12/12/135 x 10
A2: 135 x 10/10/10/10
B1: 50#/hand x 12/12/12/12
B2: 95# x 12/12/12
C1: 45# x 12/12
C2: 50# x 12/12
D: Hanging Controlled Knees 2 Elbows; 2 sets x 10 reps

Diet

Post Wod - Bcaa's and Glutamine

Meal 1 (8:30am)
5 Eggs Scrambled in Coconut Oil

Meal 2 (12:00pm)
8oz Sliver Brite Salmon with Salad and EVOO

Meal 3 (6:30pm)
Bison with Collard Greens, Ginger Vinaigrette and Avocado Slices

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,593
Protein: 130g
Fat: 94g
Net Carbs: 15g

Wednesday Training and Diet

Finally got back to the gym this morning.. Felt like I was at about 75%... Just got in and got myself moving again.. Kept the weight pretty low and worked on tempo and form. My heart rate went up fast and early so I took my time but still got in a good workout.

A1: Good Morn. @ 3111; 4 X 10-12; rest 60 sec.
A2: Clap Push Up; 4 X 10; rest 45 sec.

B1: Leg Press @ 4010; 3 X 12-15; rest 60 sec.
B2: seated cable row to belly @ 30X2; 3 X 10-12; rest 45 sec.

C1: BB Curl @ 31X1; 2 X 10-12; rest 45 sec.
C2: Lying DB tricep ext. @ 41X1; 2 X 10-12; rest 30 sec

A1:45# x 12/ 65# x 12/12/12
A2: All Unbroken
B1: 230 x 15/15/15 slow and on tempo
B2: 150 x 10/10/10
C1: 65 x 12/10
C2: 25 x 12/10 decline bench

Diet

Post Wod - Bcaa's and Glutamine

Meal 1 (7:20am)
5 Eggs Scrambled in Coconut Oil

Meal 2 (12:30pm)
8oz Sliver Brite Salmon with Salad and EVOO

Meal 3 (6:30pm)
Bison with Collard Greens, Ginger Vinaigrette and Avocado Slices

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,593
Protein: 130g
Fat: 94g
Net Carbs: 15g

Tuesday Training and Diet

Not quite back to 100% this morning. I would say I'm right around 60% actually. I still don't have the energy that I usually have in the morning.. Head is still stuffed up and I'm still mouth breathing for the most part. I decided to sleep in a little longer today and rest up and I might try a walk after work or possibly move some weights around depending on how I'm feeling. Really busy week of lessons and David is town.. I don't want to stress the system to much while he's here and have my performance at work suffer so I will be taking it easy until I'm ready to get after it.

Another 15-16 hour fast, just like yesterday, with some caloric restriction.

Meal 1 (9:00am)
5 Eggs Scrambled in Coconut Oil

Meal 2 (12:30pm)
5oz Chicken with Salad and EVOO

Meal 3 (6:30pm)
Tuna Steak with Asparagus and Avocado Slices

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,424
Protein: 141g
Fat: 76g
Net Carbs: 14g

Back From the Dead

I've been on my death bed for the last 5 days or so.. Came down with a really nasty cold that sidelined me from any type of physical activity. However, it didn't seem to effect my appetite.. I ate all kinds of junk food... It's really all I wanted to eat - Peanut Butter and Jelly, Gluten Free Pizza, Ravioli's, Ice Cream, you name it and I ate it..I'm not proud of myself for letting go like that, but I did it for whatever reason and I don't want to do it again for a very long time.
I'm feeling a lot better today. I was able to get outside today and go for a little walk and soak up some sun. On my walk I came across this giant log so I flipped it end over end for about 100 yards or so.. Felt nice to move something around after being stuck in my bed for 120 hours. I will obviously play it by ear but I hope to try to get to the gym again tomorrow and move some light weight around.. at the very least, go on another walk or jog and try to get the heart rate up and break a little sweat..

Back on my regular meal plan

Meal 1 (12:30am)
5 Eggs Scrambled in Coconut Oil

Meal 2 (2:30am)
5oz Bison with Collard Greens and Garlic Ginger Vinaigrette

Meal 3 (5:30pm)
Tuna Steak with Asparagus and Avocado Slices

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,482
Protein: 138g
Fat: 71g
Net Carbs: 18g

Wednesday Training and Diet

I was supposed to workout today but woke up feeling like absolute shit. Running a pretty good fever, no energy and have something nasty on the back of my throat. Very dizzy any time I try and sit up.. Taking it easy today. I woke up to hit the gym but ended up falling back asleep on the couch in about 5 mins. Don't really have an appetite today but I will try and eat like normal.


Diet

Meal 1 (8:30am)
5 Eggs Scrambled in Coconut Oil

Meal 2 (11:30am)
4oz Chicken with Avocado

Meal 3 (2:30pm)
4oz Chicken with Avocado

Meal 4 (4:30pm)
5oz Bison with Collard Greens and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,602
Protein: 139g
Fat: 88g
Net Carbs: 15g

Tuesday Training and Diet

- Rest Day -

Went to bed last night with wicked back pain. Spent the night stretching and trying to relax my lower back. I never take pain meds, but I could barely lay in my bed so I took 3 Advil and went right to sleep. Woke up feeling about 40 - 50% better. Its raining again today in NJ, so its a perfect day to just relax, rest and recover. May even do an ice bath later today. I also am doing some IF this morning, around 16 hours, and lots of hamstring stretching!

Diet

Meal 1 (10:30am)
5 Eggs Scrambled in Coconut Oil with some Goat's Milk Mozzarella Cheese

Meal 2 (12:30pm)
4oz Chicken with Avocado

Meal 3 (2:30pm)
Yellowfin Tuna Loin with Avocado Slices

Meal 4 (4:30pm)
5oz Bison with Collard Greens and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,580
Protein: 138g
Fat: 86g
Net Carbs: 17g

Monday Training and Diet

A1: DB Step Ups @ 20X1; 4 X 10-12; rest 60 sec.
A2: Pull Ups @ 3111; 4 X 10; rest 60 sec.

B1: Lunges  3 X 12 Fast; rest 45 sec.
B2: Inc. DB Bench @ 4111; 3 X 10-12; rest 45 sec.

C1: Straight leg Dead lift @ 4010; 3 x 10; rest 45 sec.
C2: BB Shldr. press @ 3111; 3 X 10-12; rest 45 sec.

D1: seated DB Hammer Curl @ 4111; 2 X 10-12; rest 30 sec.
D2: Standing French press @ 4222; 2 X 10-12 ; rest 30 sec

Today's Results
A1: 40 x 10/10/10/10
A2: 10/6-2-2/5-3-2/6-2-2
B1: 40 x 12/12/12
B2: 40 x 10/10/10
C1: 135 x 10/185 x 10/10
C2: 65 x 10/75 x 10/10
D1: 40 x 10/10
D2: 30# EZ Bar x 10/10
E: Hanging K2E Slow controlled down (30X1) 3 x 10; rest 1 min.
F: DB Side Bends @ 40# 3 x 12/side; rest :30/side

Meal 1 (9:30am)
Post Wod - 1.5 Scoops of Whey Protein

Meal 2 (10:30am)
4oz Chicken Breast with an Avocado

Meal 3 (1:00pm)
1 Can of Tuna with 2 tbsp EVOO and Spring Mixed Greens

Meal 4 (5:00pm)
5.5oz Bison with Broccoli and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,631
Protein: 152g
Fat: 85g
Net Carbs: 17g

Times They are a Changing... again

OK Sorry folks...
You're all probably sick of these updates... Every week I'm trying something new with my diet.. For those of you who know me, you know I have the attention span of Oh hey look, a Butterfly!! Wait.. what was I talking about??

Anyways, after some thought and discussion with some friends, I've decided to just go back to what I know works for me! Nothing special here, no super loading carbs one day and then fasting for 12 days or anything like that. Its just simple Zone proportions (well, modified zone) meals. I'll probably throw some IF in there as well, but for the next 3 - 4 weeks, my diet will look like this. (this is strictly a leaning out process, I don't expect to get huge and grow muscle like crazy. I expect to shed weight!)

Zone Blocks
Protein: 20 - 21
Fat: 60
Carbs: less than 3 net
Calories: 1,650 - 1,700 a day

This Rx is from Robb Wolf's "47 Ways to Skin the Zone" piece. I did this way back when I first start Crossfitting and I was very lean. In fact, I was the lightest I had been since Jr. High School and yet stronger than ever! I took what Zone Rx'd me, which was 18 Blocks a day, and modified it... I increased protein, cut out 15 blocks of carbs and for every carb block I took out I added 3 blocks of fat. I will let this run its course until I hit my desired level of leanness, or until I start seeing noticeable drop offs in energy and workout performance.. After this I will increase to more Maintenance Levels of Calories and Macro nutrients (2,000/day, 1g protein/lb LBM, and start adding in more Carbs post workout only.)

To help keep me on track I will be taking pics every week. I think mirrors lie and I don't trust scales!! Then when I get back to Naples, I hope to have Anthony take some skin fold measurements just to add to the data. We have numbers from when I left and I don't think they have change much, if anything a few of them went the wrong way. Don't get me wrong, I'm definitely stronger now than I was when I left, but to be honest I would rather be lean.

So in the words of OPT.. Nothing Tastes as Good as Lean Feels!!
Onward

Sunday Training and Diet

A1: Front Squat @ 40X1; 4 X 10-12; rest 60 sec.
A2: Bench press @ 40X1; 4 X 10-12; rest 60 sec.

B1: Lunge; 4 X 12-15; rest 60 sec.
B2: BB Row @ 3111; 3 X 10-12; rest 60 sec.

C1:Reverse BB Curl @ 2121; 2 X 12-15; rest 30 sec.
C2: Tricep press down supinated @ 3121; 2 X 12-15; rest 30 sec

D:Cable Chops High 2 Low @ 30X0 - 3 x10/side
E: FLR 5 sets for Max Seconds

A1: 95 x 12/115 x 10/135 x 10/135 x 10
A2: 135 x 10/ 145 x 10/ 10/ 135 x 10
B1: 50 x 12 x 4 sets
B2: 95 x 12/ 115 x 12/ 115 x 12
C1: 45 x 12/ 55 x 12
C2: 60 x 12/ 50 x 12
D: Complete using 80#
E: :55/:45/:32/:37/:35 = 204 seconds or 3:24

Notes:
Didn't go to failure on anything, I just made sure I stayed on tempo at a challenging weight that I could have gone for one or two reps. The FLR were very difficult for me.. my goal for this will be 300 seconds in 5 sets.

PM: 5 x :30 Hill Sprints, walk back.

Meal 1 (7:00am)
Post Wod - 1.5 Scoops of Whey Protein

Meal 2 (8:00am)
4oz Chicken Breast with an Avocado

Meal 3 (11:00pm)
1 Can of Tuna with 2 tbsp EVOO and Spring Mixed Greens

Meal 4 (3:00pm)
5oz Bison with Collard Greens and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,691
Protein: 146g
Fat: 90g
Net Carbs: 13g

Saturday Training and Diet

- AM Fasted Cardio -
Average Heart Rate - 130bpm
Post Wod - Bcaa's and Glutamine


Meal 1 (10:00am) 16 hour fast
5 Eggs Scrambled

Meal 2 (12:00pm)
1 Can of Tuna with 2 tbsp EVOO and Spring Mixed Greens

Meal 3 (3:00pm)
4oz Chicken Breast with an Avocado

Meal 4 (6:00pm)
5oz Bison with Collard Greens and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,670
Protein: 140g
Fat: 95g
Net Carbs: 17g

Friday Training and Diet

A1: Good Morn. @ 3111; 4 X 10-12; rest 60 sec.
A2: Clap Push Up; 4 X 10; rest 45 sec.

B1: Leg Press @ 4010; 3 X 12-15; rest 60 sec.
B2: seated cable row to belly @ 30X2; 3 X 10-12; rest 45 sec.

C1: BB Curl @ 31X1; 2 X 10-12; rest 45 sec.
C2: Lying DB tricep ext. @ 41X1; 2 X 10-12; rest 30 sec

D: Hanging K2E - Controlled, 3 x 10

E: Side Planks 3/side x :30on/:10off

A1: 95# x 10/10/10/10
A2: 10 x 4 UB
B1: 250 x 15/270 x15/15
B2: 165 x 12/12/12
C1: 75 x 10/ 65 x 10
C2: 25# x 10/10
D: Complete
E: Complete

Meal 1 (6:30am)
Post Wod - 1.5 Scoops of Whey Protein

Meal 2 (8:00am)
4oz Chicken Breast with an Avocado

Meal 3 (11:00pm)
1 Can of Tuna with 2 tbsp EVOO and Spring Mixed Greens

Meal 4 (3:00pm)
5oz Bison with Collard Greens and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,691
Protein: 146g
Fat: 90g
Net Carbs: 13g

Thursday Training and Diet

A1: DB Step Ups @ 20X1; 4 X 10-12; rest 60 sec.
A2: Pull Ups @ 3111; 4 X 10; rest 60 sec.

B1: Lunges  3 X 12 Fast; rest 45 sec.
B2: Inc. DB Bench @ 4111; 3 X 10-12; rest 45 sec.

C1: Straight leg Dead lift @ 4010; 3 x 10; rest 45 sec.
C2: BB Shldr. press @ 3111; 3 X 10-12; rest 45 sec.

D1: seated DB Hammer Curl @ 4111; 2 X 10-12; rest 30 sec.
D2: Standing French press @ 4222; 2 X 10-12 ; rest 30 sec.

Today's Results
A1: 40 x 10 x 4
A2: 10bwt/-30x10/-40x10/-40x10
B1: 50 x 12 x 3
B2: 35 x 12/40x12/10
C1: 135 x10/185 x 10/10
C2: 85 x 10/65 x 10/10
D1: 20 x 12/25 x 10
D2: 40# EZ Bar x 8/30# EZ Bar x 10
E1: Kneeling Cable Crunch 160# x 15/12/12
E2: DB Side Bends 45# x 10/side x 3

Meal 1 (6:30am)
Post Wod - 1.5 Scoops of Whey Protein

Meal 2 (8:30am)
4oz Chicken Breast with an Avocado

Meal 3 (11:00pm)
5oz Cod with 2 tbsp EVOO and Spring Mixed Greens

Meal 4 (3:00pm)
5oz Bison with Broccoli and Garlic Ginger Vinaigrette

Macro Nutrient Breakdown based on Fitday.com
Calories: 1,664
Protein: 146g
Fat: 91g
Net Carbs: 18g