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