Weight (5:45am) - 189#
5:20 am - wake, large glass of water
5:45 am - SFH Fortified, (19P), 4g fish oil, cup decaf coffee
Notes:
Little brother is in town and we went out for Mexican food last night. That's why the weight is up this morning.
Thursday, April 14, 2011
Tuesday, April 12, 2011
Tuesday, April 12, 2011
5:20 AM - wake
5:40 AM - 1 scoop whey (19P), 2g fish oil
6:00 AM - 1 cup decaf coffee
7:45 AM - 5 HB eggs, 3 cups raw spinach, 1 cup cooked turnip greens, bite of pulled pork
9:15 AM - 1 cup coffee, black
Notes:
Morning Weight, post shake = 187#
Weekend was garbage and yesterday was good for food quality. I'm a little puffy from the weekend shenanigans, so that would explain the overall gain in weight. Should be back down to 180-183 by Friday. Will make notes.
5:40 AM - 1 scoop whey (19P), 2g fish oil
6:00 AM - 1 cup decaf coffee
7:45 AM - 5 HB eggs, 3 cups raw spinach, 1 cup cooked turnip greens, bite of pulled pork
9:15 AM - 1 cup coffee, black
Notes:
Morning Weight, post shake = 187#
Weekend was garbage and yesterday was good for food quality. I'm a little puffy from the weekend shenanigans, so that would explain the overall gain in weight. Should be back down to 180-183 by Friday. Will make notes.
Saturday, April 9, 2011
Saturday, April 9, 2011
7:15 AM - Wake
7:50 AM - 2 scoops SFH Fortified (39P), 4g fish oil, 2g MSM, tall coffee with dash of heavy cream
10:00 AM - 1.5oz. clean beef jerky
Rest of day:
mostly crap
Notes:
This week was a little lax. I will get back after a full clean weeks next week. no "re-feed" day today due to the cheat meals/drinks during the week.
7:50 AM - 2 scoops SFH Fortified (39P), 4g fish oil, 2g MSM, tall coffee with dash of heavy cream
10:00 AM - 1.5oz. clean beef jerky
Rest of day:
mostly crap
Notes:
This week was a little lax. I will get back after a full clean weeks next week. no "re-feed" day today due to the cheat meals/drinks during the week.
Friday, April 8, 2011
Friday, April 8, 2011
8:00 AM - wake, large glass of water
8:15 AM - 20:00 walk
8:45 AM - 4 eggs scrambled in ghee, 2 cups spinach, 1 airborne tablet
9:15 AM - tall coffee, black
10:15 AM - PWO: SFHPWO 1 scoop, 2g MSM
12:30 PM - 6-7oz. grassfed beef cooked in ghee, turnip greens
Afternoon & dinner:
4 beers, 1 jim beam and diet 7 up (big)
Pulled pork in a molasses reduction with steamed zucchini.
10:00 PM - 7:15 AM - Lights out
8:15 AM - 20:00 walk
8:45 AM - 4 eggs scrambled in ghee, 2 cups spinach, 1 airborne tablet
9:15 AM - tall coffee, black
10:15 AM - PWO: SFHPWO 1 scoop, 2g MSM
12:30 PM - 6-7oz. grassfed beef cooked in ghee, turnip greens
Afternoon & dinner:
4 beers, 1 jim beam and diet 7 up (big)
Pulled pork in a molasses reduction with steamed zucchini.
10:00 PM - 7:15 AM - Lights out
Thursday, April 7, 2011
Thursday, April 7, 2011
5:15 AM - wake, large glass of water
5:45 AM - breakfast - 1 tin of sardines in EVOO (275cals, 16F, 25P), 1 cup decaf green tea
8:45 AM - 1 cup detox tea
9:15 AM - ham and egg from a sandwich, 4g fish oil
9:35 AM - iced green tea
12:00 PM - sausage and egg, passion tea
1:30 PM - BBQ, chopped beef, sausage, cole slaw, potato salad
6:45 PM - mexican food - chips and salsa, 3 beers, trout, shrimp, sopapillas in honey
5:45 AM - breakfast - 1 tin of sardines in EVOO (275cals, 16F, 25P), 1 cup decaf green tea
8:45 AM - 1 cup detox tea
9:15 AM - ham and egg from a sandwich, 4g fish oil
9:35 AM - iced green tea
12:00 PM - sausage and egg, passion tea
1:30 PM - BBQ, chopped beef, sausage, cole slaw, potato salad
6:45 PM - mexican food - chips and salsa, 3 beers, trout, shrimp, sopapillas in honey
Wednesday, April 6, 2011
Wednesday, April 6, 2011
8:00 AM - wake, large glass of water
8:30 AM - 3 eggs, and 1/2lb of shrimp
12:00 PM - dark and white meat chicken ~8-9oz. with steamed veggies and juices from chicken in crock.
5:15 PM - PWO, 1 scoop SFHPWO, 5g BCAAs, 1g Glutamine, 2g MSM
6:15PM - 1/2 Chicken breast from whole chicken, steamed veggies, sauce
8:45 PM - 5:15 AM - lights out
8:30 AM - 3 eggs, and 1/2lb of shrimp
12:00 PM - dark and white meat chicken ~8-9oz. with steamed veggies and juices from chicken in crock.
5:15 PM - PWO, 1 scoop SFHPWO, 5g BCAAs, 1g Glutamine, 2g MSM
6:15PM - 1/2 Chicken breast from whole chicken, steamed veggies, sauce
8:45 PM - 5:15 AM - lights out
Tuesday, April 5, 2011
Tuesday, April 5, 2011
5:20 AM - wake, large glass of water
5:45 AM - 4oz. chicken tenders, 3 cups raw spinach, sun dried tomatoes
***traveling today so I will do the best I can.
8:30 AM - 1.5oz. macadamia nuts, grande coffee w/ heavy cream*
11:30 AM - ~8oz. grilled chicken, 2 cups raw spinach, black olives, sunflower seeds (~1/4 cup)
2:00 PM - tall decaf coffee with heavy cream*
4:00 PM - light workout
4:30 PM - 5g BCAAs, 2g Glutamine, 2g MSM, 2g fish oil
7:00 PM - chicken and veggies with sun dried tomatoes, couple glasses of wine.
9:45 PM - 8:00 AM - Lights out
Notes:
*Coffee and heavy cream doesn't seem to agree with me. For a short while after both coffees I had some indigestion. Not good.
5:45 AM - 4oz. chicken tenders, 3 cups raw spinach, sun dried tomatoes
***traveling today so I will do the best I can.
8:30 AM - 1.5oz. macadamia nuts, grande coffee w/ heavy cream*
11:30 AM - ~8oz. grilled chicken, 2 cups raw spinach, black olives, sunflower seeds (~1/4 cup)
2:00 PM - tall decaf coffee with heavy cream*
4:00 PM - light workout
4:30 PM - 5g BCAAs, 2g Glutamine, 2g MSM, 2g fish oil
7:00 PM - chicken and veggies with sun dried tomatoes, couple glasses of wine.
9:45 PM - 8:00 AM - Lights out
Notes:
*Coffee and heavy cream doesn't seem to agree with me. For a short while after both coffees I had some indigestion. Not good.
Monday, April 4, 2011
Monday, April 4, 2011
8:30 AM - wake, large glass of water
9:00 AM - ground venison ~3oz., 2 over easy eggs cooked in coconut oil, 2 small heads of broccoli, steamed.
11:15 AM - small cup decaf coffee
12:00 PM - venison steak (6-7oz.), steamed cauliflower and carrots, couple sun dried tomatoes, 1 pickle
3:00 PM - PreWO - 5g BCAAs, 1g Glutamine - workout
5:00 PM - PWO - venison steak (6-7oz.) steamed veggies, 2g fish oil, 5g BCAAs, 3g glutamine, 2g MSM
8:00 PM - 4oz. chicken tenders, 3 cups raw spinach, sun dried tomatoes, 1 glass of wine
9:30 PM - 5:30 AM - lights out
Notes:
Friday recap: good breakfast and lunch then Rangers game. Lots of beer at game, 2 small packages of pistachios and a small package of sunflower seeds. No dinner...
Saturday recap: Awesome binge day. In order of apperance:
Grande coffee w/ heavy cream, homemade almond joy, 1 small cupcake, Nate's Special at Coppell Deli (2 fried eggs, bacon, sausage patty, cheese, lettuce, tomato, mayo, texas toast), split an order of chili cheese fries, 1 sleeve Do Si Do Girl Scout cookies, 4 Samoa's, 1/2 package of cocoa pumpkin seeds, 1 Kombucha, 1 beer, small glass of champagne, dinner at Kenny's Wood Fire grill: pop over bread, brie fondue, steak crustina, 16 oz. pork chop, mac and cheese, more beer, 2 pieces of bday cake, more beer and then bed.
Sunday recap: Clean eating day. Small meals, overall caloric load was meager.
9:00 AM - ground venison ~3oz., 2 over easy eggs cooked in coconut oil, 2 small heads of broccoli, steamed.
11:15 AM - small cup decaf coffee
12:00 PM - venison steak (6-7oz.), steamed cauliflower and carrots, couple sun dried tomatoes, 1 pickle
3:00 PM - PreWO - 5g BCAAs, 1g Glutamine - workout
5:00 PM - PWO - venison steak (6-7oz.) steamed veggies, 2g fish oil, 5g BCAAs, 3g glutamine, 2g MSM
8:00 PM - 4oz. chicken tenders, 3 cups raw spinach, sun dried tomatoes, 1 glass of wine
9:30 PM - 5:30 AM - lights out
Notes:
Friday recap: good breakfast and lunch then Rangers game. Lots of beer at game, 2 small packages of pistachios and a small package of sunflower seeds. No dinner...
Saturday recap: Awesome binge day. In order of apperance:
Grande coffee w/ heavy cream, homemade almond joy, 1 small cupcake, Nate's Special at Coppell Deli (2 fried eggs, bacon, sausage patty, cheese, lettuce, tomato, mayo, texas toast), split an order of chili cheese fries, 1 sleeve Do Si Do Girl Scout cookies, 4 Samoa's, 1/2 package of cocoa pumpkin seeds, 1 Kombucha, 1 beer, small glass of champagne, dinner at Kenny's Wood Fire grill: pop over bread, brie fondue, steak crustina, 16 oz. pork chop, mac and cheese, more beer, 2 pieces of bday cake, more beer and then bed.
Sunday recap: Clean eating day. Small meals, overall caloric load was meager.
Saturday, April 2, 2011
Challenge Results....
February 28th weight = 189.5
March 31st weight = 179.5
Starting belly measurement = 35"
Ending belly measurement = 32.5" (2.5" decrease)
Starting hip measurement = 40.5"
Ending hip measurement = 38.5" (2" decrease)
Pictures: (Before/After)
Recap on 30 days:
No fruit, caffeine, minimal booze in the form of wine, no additives (that I know of), no dairy, no legumes. Can it be done? I think the results speak for themselves. I tweaked this plan as I went along and I will continue to follow it with some differences. Main idea: Eat protein and veggies Sunday through Friday and have a "refeed" day once a week (Saturdays). This is adapted from the Anabolic Diet, Ketogenic Diet, and Tim Ferris. For the month I stayed clean on the refeed days focusing on quality ingredients with lots of fat and sweet potatoes as the carb source. From now on my "cheats" will be on Saturday with a little leway during the week because we all know that it happens. I will allow anything I want to eat on these cheat days. Main focus during the week will still be protein and veggies. I'm going to try another approach this month in terms of food quantity. The amount will stay the same but I will eat more meals that are smaller. I think to trim the last bit of fat off the waistline really minimizing insulin spikes in any form is the key: smaller meals more frequently instead of the 3 large meals I have daily. I'm still going to keep track over the next 30 days to see any difference, it just may not be as detailed. Looking forward to this next month!
March 31st weight = 179.5
Starting belly measurement = 35"
Ending belly measurement = 32.5" (2.5" decrease)
Starting hip measurement = 40.5"
Ending hip measurement = 38.5" (2" decrease)
Pictures: (Before/After)
Recap on 30 days:
No fruit, caffeine, minimal booze in the form of wine, no additives (that I know of), no dairy, no legumes. Can it be done? I think the results speak for themselves. I tweaked this plan as I went along and I will continue to follow it with some differences. Main idea: Eat protein and veggies Sunday through Friday and have a "refeed" day once a week (Saturdays). This is adapted from the Anabolic Diet, Ketogenic Diet, and Tim Ferris. For the month I stayed clean on the refeed days focusing on quality ingredients with lots of fat and sweet potatoes as the carb source. From now on my "cheats" will be on Saturday with a little leway during the week because we all know that it happens. I will allow anything I want to eat on these cheat days. Main focus during the week will still be protein and veggies. I'm going to try another approach this month in terms of food quantity. The amount will stay the same but I will eat more meals that are smaller. I think to trim the last bit of fat off the waistline really minimizing insulin spikes in any form is the key: smaller meals more frequently instead of the 3 large meals I have daily. I'm still going to keep track over the next 30 days to see any difference, it just may not be as detailed. Looking forward to this next month!
Thursday, March 31, 2011
Day 32: Thursday, March 31, 2011
Last Day of Challenge - Will Post pics and measurements tomorrow.
5:25 AM - wake, glass of water
5:45 AM - 1 tin of sardines in olive oil (16F, 25P)
7:30 AM - 8:40 AM - laid in bed
8:55 AM - 2 chicken tenders, spoonful of coconut oil
12:00 PM - Chicken and steamed veggies in mustard sauce
2:00 PM - Kombucha
4:45 PM - 1 med. chicken thigh, 2g fish oil
Notes:
Slept like garbage last night. Something in the Chinese food I had for dinner bloated me up and caused me to get congested. I was overly full so that didn't help either. Mid section this morning is noticeably bigger due to this as well. Frustrating.
5:25 AM - wake, glass of water
5:45 AM - 1 tin of sardines in olive oil (16F, 25P)
7:30 AM - 8:40 AM - laid in bed
8:55 AM - 2 chicken tenders, spoonful of coconut oil
12:00 PM - Chicken and steamed veggies in mustard sauce
2:00 PM - Kombucha
4:45 PM - 1 med. chicken thigh, 2g fish oil
Notes:
Slept like garbage last night. Something in the Chinese food I had for dinner bloated me up and caused me to get congested. I was overly full so that didn't help either. Mid section this morning is noticeably bigger due to this as well. Frustrating.
Wednesday, March 30, 2011
Day 31: Wednesday, March 30, 2011
8:00 AM - wake, large glass of water
8:10 - 8:25 AM - walk
8:30 AM - pork roast (2-3oz.) 2 eggs, medium head broccoli steamed
10:30 AM - PreWO: Guayaki shot, 5g BCAAs, 1g glutamine
11:00 AM - CF Sectionals WOD #2
11:30 AM - PWO: 1 scoop SFHPWO, 5g BCAAs, 3g glutamine, 2g MSM, 1g fish oil
12:30 PM - shrimp and chicken sauteed with olives, onions and tomato sauce
5:00 PM - Shrimp and chicken suateed w/ olives, onions, and tomato sauce (snack)
7:00 PM - Chinese food and sake (big mistake)
9:00 PM - 5:25 AM - lights out
8:10 - 8:25 AM - walk
8:30 AM - pork roast (2-3oz.) 2 eggs, medium head broccoli steamed
10:30 AM - PreWO: Guayaki shot, 5g BCAAs, 1g glutamine
11:00 AM - CF Sectionals WOD #2
11:30 AM - PWO: 1 scoop SFHPWO, 5g BCAAs, 3g glutamine, 2g MSM, 1g fish oil
12:30 PM - shrimp and chicken sauteed with olives, onions and tomato sauce
5:00 PM - Shrimp and chicken suateed w/ olives, onions, and tomato sauce (snack)
7:00 PM - Chinese food and sake (big mistake)
9:00 PM - 5:25 AM - lights out
Tuesday, March 29, 2011
Day 30: Tuesday, March 29, 2011
5:20 AM - wake, large glass of water
5:45 AM - 2 scoops SFH fortified, 5g BCAAs, 2g Glutamine, 2g MSM, 2g fish oil (Had a big dinner late last night and wasn't up to eating solid food so early today)
8:45 AM - pork roast ~4oz. w/ steamed broccoli and cauliflower
12:30 PM - chicken and turkey (~3/4lb.) ground sauteed in coconut oil with veggies
6:45 PM - 3 chicken legs, 1 package steamed cauliflower and broccoli
8:30 PM - NuSoma
9:00 PM - 8:00 AM - Lights out
5:45 AM - 2 scoops SFH fortified, 5g BCAAs, 2g Glutamine, 2g MSM, 2g fish oil (Had a big dinner late last night and wasn't up to eating solid food so early today)
8:45 AM - pork roast ~4oz. w/ steamed broccoli and cauliflower
12:30 PM - chicken and turkey (~3/4lb.) ground sauteed in coconut oil with veggies
6:45 PM - 3 chicken legs, 1 package steamed cauliflower and broccoli
8:30 PM - NuSoma
9:00 PM - 8:00 AM - Lights out
Monday, March 28, 2011
Day 29: Monday, March 28, 2011
7:30 AM - wake, large glass ice water
7:40 AM - 8:00 AM - 20:00 fast walk
8:00 AM - breakfast pork roast (~.5-.75lbs) 3 cups spring mix, 4g Vit. C
9:00 AM - 1.5g fish oil
12:00 PM - lunch - ~1lb. ground venison, steamed broccoli and caulifower
3:00 PM - workout - PreWO: 5g BCAAs, 1g glutamine
4:30 PM - Post workout - 1 tin sardines, 5g BCAAs, 3g glutamine, 2g MSM, 2g fish oil
5:30 PM - 1 scoop SFH fortified (19P)
7:45 PM - dinner - Sushi and lots of it, no rice, hot & sour soup, small sake
8:30 PM - NuSoma + ZMA
9:00 PM - 5:15 AM - Lights out
7:40 AM - 8:00 AM - 20:00 fast walk
8:00 AM - breakfast pork roast (~.5-.75lbs) 3 cups spring mix, 4g Vit. C
9:00 AM - 1.5g fish oil
12:00 PM - lunch - ~1lb. ground venison, steamed broccoli and caulifower
3:00 PM - workout - PreWO: 5g BCAAs, 1g glutamine
4:30 PM - Post workout - 1 tin sardines, 5g BCAAs, 3g glutamine, 2g MSM, 2g fish oil
5:30 PM - 1 scoop SFH fortified (19P)
7:45 PM - dinner - Sushi and lots of it, no rice, hot & sour soup, small sake
8:30 PM - NuSoma + ZMA
9:00 PM - 5:15 AM - Lights out
Sunday, March 27, 2011
Day 28: Sunday, March 27, 2011
9:00 AM - wake
9:15 AM - breakfast - 4 large meatballs, and cabbage, 3g Vit. C
11:25 AM - handful of almonds
1:00 PM - 4g fish oil, 5g BCAAs, 1g glutamine
1:30 PM - lunch - Steak, sauteed squash, few small handfuls of nuts, side salad
4:00 PM - 1/2 Kombucha
4:30 PM - Workout - PWO, 1 scoop SFH, 1 cup sp 5g BCAAs
7:00 PM - Dinner - pork roast and cauliflower
8:00 PM - NuSoma/shower
9:00 PM - 7:30 AM - lights out
9:15 AM - breakfast - 4 large meatballs, and cabbage, 3g Vit. C
11:25 AM - handful of almonds
1:00 PM - 4g fish oil, 5g BCAAs, 1g glutamine
1:30 PM - lunch - Steak, sauteed squash, few small handfuls of nuts, side salad
4:00 PM - 1/2 Kombucha
4:30 PM - Workout - PWO, 1 scoop SFH, 1 cup sp 5g BCAAs
7:00 PM - Dinner - pork roast and cauliflower
8:00 PM - NuSoma/shower
9:00 PM - 7:30 AM - lights out
Day 27: Saturday, March 26, 2011
Re-feed Day
Lots of meat, sweet potatoes, some wine
Workout around 11AM - CF Sectionals WOD #1, attempt 3
-PreWO - Guayaki Yerba Mate energy shot
-PWO: 1 scoop SFHPWO, 5g BCAAs, 3g Glutamine, Just under 1 cup sweet potato puree
11:30PM - 9:00 AM - Lights out
Lots of meat, sweet potatoes, some wine
Workout around 11AM - CF Sectionals WOD #1, attempt 3
-PreWO - Guayaki Yerba Mate energy shot
-PWO: 1 scoop SFHPWO, 5g BCAAs, 3g Glutamine, Just under 1 cup sweet potato puree
11:30PM - 9:00 AM - Lights out
Friday, March 25, 2011
Day 26: Friday, March 25, 2011
7:00 AM - wake, large glass of water
7:10 AM - 7:50 AM - 40:00 walk
8:00 AM - breakfast - shrimp and 3 egg scramble in coconut oil, spring mix salad with vinegar
12:30 PM - lunch - ~1/2-3/4 lb pork (meatballs) with sauteed cabbage and mushrooms
4:30 PM - 1 oz. almonds, 4g fish oil, 5g BCAA's 1g glutamine, 2g MSM, 1tsp spirulina
7:30 PM - dinner - J Macklin's - chicken breast, broccoli, 2 glasses wine
9:00 PM - 7:00 AM - Lights out
7:10 AM - 7:50 AM - 40:00 walk
8:00 AM - breakfast - shrimp and 3 egg scramble in coconut oil, spring mix salad with vinegar
12:30 PM - lunch - ~1/2-3/4 lb pork (meatballs) with sauteed cabbage and mushrooms
4:30 PM - 1 oz. almonds, 4g fish oil, 5g BCAA's 1g glutamine, 2g MSM, 1tsp spirulina
7:30 PM - dinner - J Macklin's - chicken breast, broccoli, 2 glasses wine
9:00 PM - 7:00 AM - Lights out
Thursday, March 24, 2011
Day 25: Thursday, March 24, 2011
5:15 AM - wake, big glass of water
5:35 AM - breakfast - turkey and boiled cabbage, 3g Vit. C, 1 cup herbal tea
7:45 AM - herbal tea
9:30 AM - workout
10:30 AM - PWO: 1 can tuna w/ mustard (26P), 5g BCAA, 3g Glutamine, 2g MSM, 2g Fish oil, 1 tsp. spirulina
11:45 AM - lunch - 1/2lb ground chicken, onions, celery, in coconut oil, roasted brussels sprouts with coconut oil
4:00 PM - 1 oz. almonds
6:00 PM - dinner - 2 drumsticks, roasted brussels in coconut oil, 2g fish oil
8:00 PM - Contrast shower
8:15 PM - NuSoma
9:00 PM - 7:00 AM - lights out
5:35 AM - breakfast - turkey and boiled cabbage, 3g Vit. C, 1 cup herbal tea
7:45 AM - herbal tea
9:30 AM - workout
10:30 AM - PWO: 1 can tuna w/ mustard (26P), 5g BCAA, 3g Glutamine, 2g MSM, 2g Fish oil, 1 tsp. spirulina
11:45 AM - lunch - 1/2lb ground chicken, onions, celery, in coconut oil, roasted brussels sprouts with coconut oil
4:00 PM - 1 oz. almonds
6:00 PM - dinner - 2 drumsticks, roasted brussels in coconut oil, 2g fish oil
8:00 PM - Contrast shower
8:15 PM - NuSoma
9:00 PM - 7:00 AM - lights out
Wednesday, March 23, 2011
Day 24: Wednesday, March 23, 2011
8:00 AM - wake
8:30 AM - breakfast - 8 med shrimp, 3 eggs, coconut oil, ~4 cups spring mix, 3g Vit. C
10:30 AM - 1 cup Yerba Mate
11:00 AM - WOD, CF Sectionals attempt 2
11:20 AM - PWO, 1 scoop SFH Post Workout, 5g BCAAs, 2g glutamine, 2g MSM, 2g Fish oil
12:30 PM - lunch - free range chicken breast with braised onions and cucumbers in coconut oil
4:30 PM - 1 tin of sardines (23P), 2g fish oil, 1 tsp. spirulina
7:30 PM - dinner - bunch of shrimp with tomato sauce, onions, and black olives, 1 pickle, 1/2 cucumber, 1/2 chicken leg
8:15 PM - herbal tea + NuSoma
8:30 PM - cold shower
9:15 PM - 5:15 AM - Lights out
Notes:
Slept pretty good last night. Had to get up around 11pm but that has been pretty regular lately.
Total Supplementation:
1 scoop SFHPWO, 5g BCAAs, 2g glutamine, 2g MSM, 4g Fish oil, 1 tsp. spirulina, Yerba Mate, 2g Vit. C, NuSoma
8:30 AM - breakfast - 8 med shrimp, 3 eggs, coconut oil, ~4 cups spring mix, 3g Vit. C
10:30 AM - 1 cup Yerba Mate
11:00 AM - WOD, CF Sectionals attempt 2
11:20 AM - PWO, 1 scoop SFH Post Workout, 5g BCAAs, 2g glutamine, 2g MSM, 2g Fish oil
12:30 PM - lunch - free range chicken breast with braised onions and cucumbers in coconut oil
4:30 PM - 1 tin of sardines (23P), 2g fish oil, 1 tsp. spirulina
7:30 PM - dinner - bunch of shrimp with tomato sauce, onions, and black olives, 1 pickle, 1/2 cucumber, 1/2 chicken leg
8:15 PM - herbal tea + NuSoma
8:30 PM - cold shower
9:15 PM - 5:15 AM - Lights out
Notes:
Slept pretty good last night. Had to get up around 11pm but that has been pretty regular lately.
Total Supplementation:
1 scoop SFHPWO, 5g BCAAs, 2g glutamine, 2g MSM, 4g Fish oil, 1 tsp. spirulina, Yerba Mate, 2g Vit. C, NuSoma
Tuesday, March 22, 2011
Day 23: Tuesday, March 22, 2011
5:10 AM - wake, big glass of water
5:25 AM - 10:00 easy row - 2193m
5:40 AM - breakfast - venison and 2 eggs with onion and broccoli, cooked in coconut oil
7:30 AM - 8:15 AM - nap
9:45 AM - package of Blue Diamond almonds (250cals, 22F, 9P)
12:00 PM - lunch - 1/2lb ground grass-fed beef, onion, garlic, roasted asparagus and mushrooms
5:30 PM - few small bites of egg salad (homemade), 2g MSM
6:00 PM - dinner - My Fit Foods, country dinner - chicken breast with almond and flax meal, spinach and kale, cauliflower mashed potatoes (450Cals, 18F, 49P, 18C), 4g fish oil
8:00 PM - Cold Shower
8:45 PM - 8:00 AM - lights out*Probably 10 total hrs of sleep
Notes:
I slept like complete garbage last night. Going to try to get a 1.5-2 hour nap after morning class. Was supposed to redo the CF Sectionals workout today but will push it to tomorrow in hopes of better sleep tonight. Will try 100% cold shower tonight before bed to see if that makes any difference.
5:25 AM - 10:00 easy row - 2193m
5:40 AM - breakfast - venison and 2 eggs with onion and broccoli, cooked in coconut oil
7:30 AM - 8:15 AM - nap
9:45 AM - package of Blue Diamond almonds (250cals, 22F, 9P)
12:00 PM - lunch - 1/2lb ground grass-fed beef, onion, garlic, roasted asparagus and mushrooms
5:30 PM - few small bites of egg salad (homemade), 2g MSM
6:00 PM - dinner - My Fit Foods, country dinner - chicken breast with almond and flax meal, spinach and kale, cauliflower mashed potatoes (450Cals, 18F, 49P, 18C), 4g fish oil
8:00 PM - Cold Shower
8:45 PM - 8:00 AM - lights out*Probably 10 total hrs of sleep
Notes:
I slept like complete garbage last night. Going to try to get a 1.5-2 hour nap after morning class. Was supposed to redo the CF Sectionals workout today but will push it to tomorrow in hopes of better sleep tonight. Will try 100% cold shower tonight before bed to see if that makes any difference.
Monday, March 21, 2011
Day 22: Monday, March 21, 2011
7:00 AM - wake, large glass of water
7:45 AM - breakfast - spring mix with olive oil and red wine vinegar, 1 HB egg, 1 tin sardines, 2g fish oil, 3g Vit. C, adrenal complex
12:00 PM - lunch - ~3/4lb venison w/ boiled cabbage, small handful of carrots, ~1/4 cup coconut milk
12:50 PM - 1 cup detox tea
5:15 PM - 1/2lb venison, boiled cabbage
7:30 PM - 1 can of tuna, horseradish mustard, 1 pickle, 4 olives, handful of spring mix
8:00 PM - Contrast shower*
8:30 PM - in bed reading, ZMA
9:00 PM - 5:10 AM - lights out
Notes:
*I'm going to attempt to do some form of cold/contrast shower every night. Back when I was doing those pretty consistently my recovery and sleep were great.
7:45 AM - breakfast - spring mix with olive oil and red wine vinegar, 1 HB egg, 1 tin sardines, 2g fish oil, 3g Vit. C, adrenal complex
12:00 PM - lunch - ~3/4lb venison w/ boiled cabbage, small handful of carrots, ~1/4 cup coconut milk
12:50 PM - 1 cup detox tea
5:15 PM - 1/2lb venison, boiled cabbage
7:30 PM - 1 can of tuna, horseradish mustard, 1 pickle, 4 olives, handful of spring mix
8:00 PM - Contrast shower*
8:30 PM - in bed reading, ZMA
9:00 PM - 5:10 AM - lights out
Notes:
*I'm going to attempt to do some form of cold/contrast shower every night. Back when I was doing those pretty consistently my recovery and sleep were great.
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