Daily Food/Exercise Log

Saturday April 28, 2012
Wake up @ 8:00am
coffee, BCAA's
Meal 1- pork jerky, 2 pork tamales @ 12pm
Meal 2- turkey taco meat, peppers, onions, greek yogurt and strawberries @7-8pm
30oz water

Friday April 27, 2012
Wake up at 6:00am
cocoa powder/coffee, vitamin D, amino acid drink
Meal 1 @ 12pm- pork jerky, taco meat, lettuce, guac, few corn chips, salsa
BCAA's pre-workout
Workout- 5 rounds of: 1 length of gym OH walking lunge w/ 25# plate (about 15 lunges), 20 hand release push-ups- 9:36 Rx
Meal 2- chicken sausages, peppers, onions
70 oz water

Thursday April 26, 2012
Wake up @ 6:30
cocoa powder/coffee, vitamin D
amino acid energy drink, BCAA's prior to workout @ 12pm
Workout-  5 min AMRAP- squat clean & jerk (110#)  13 reps
Meal 1- chicken breast, egg salad, banana, 6 strawberries @ 1:15pm
Meal 2- 1/2 hot dog, 6oz beef brisket, 1/2c baked beans @ 6:30p
Snack- pork jerky, frozen yogurt @ 9pm, fish oil
70oz water

Wednesday April 25, 2012
Wake up at 5:45- cocoa drink (unsweetened cocoa powder in hot water, splash 1/2&1/2)
BCAA's (8am)
Meal 1 @ 12pm- chicken breast, 2 brawts, peppers/onions, banana
Amino acid drink @ 3pm
Meal 2- steak, asparagus, frozen yogurt, fish oil
70oz water

Tuesday April 24, 2012
Wake up @ 6:15, cocoa drink (unsweetened cocoa powder in hot water, splash 1/2&1/2)
amino acid energy drink, BCAA's (8am)
BCAA's/amino acid energy drink prior to workout @ 12pm
Workout- 20 min AMRAP- 5 power cleans (100#), 10 toes to bar, 15 wallballs 7 rounds + 1 T2B- 216, 100# (no running today- bruised the crap out of right shin on a bad box jump yesterday)
Meal 1- lots of chicken salad, 10 strawberries (1:30pm)
Meal 2- chicken breast (3:30p)
Snack- 2 brawts, peppers, onions (9pm)
70 water

Monday April 23, 2012
Begin Intermittent Fasting (last food 9pm Sunday evening)
Wake up at 6:15, drink 1 tbsp cocoa powder dissolved in hot water w/ a little 1/2 & 1/2, BCAA's
BCAA's/amino acid energy drink prior to workout @ 12pm
Workout- First fasted workout- run to gym 5:47.  15 min AMRAP- 9 DL's (100#), 12 push-ups, 15 box jumps (20")- 5 rounds + 9 box jumps- 210 Rx.  Run back to office- 5:54
Meal 1- salad w/ chicken, bacon, avocado, 1 strawberry, 2 cubes melon, 2 grapes, 1/2 cookie (at 1:30pm)
Meal 2- fish oil, vitamin D, 6oz chicken breast, rice, green beans (at 4pm)
Snack- pork shoulder, fish oil (8pm)
80oz water

Friday April 20, 2012
Breakfast- 1 egg, 1 banana, spoonful almond butter
Snack- walnuts
Lunch- chunk of roasted pork shoulder, popcorn
Dinner- pork shoulder, 2 corn tortillas, frozen yogurt (damn you new froyo place!!)
70oz water
Supplements- fish oil

Thursday April 19, 2012
Breakfast- 2 eggs, 1/2 banana, 1 spoonful almond butter
Workout- run to gym- 5:38. 15 min to find 5 rep max press (75#)  then 5 X 5 Press at 90% 5RM (70#) rest 12min AMRAP- 30 wall balls, 15 SDHP's (65#), 30 DU's (or 90 singles)- 3 rounds + 41 reps run back to office- 5:39
Lunch- 2 bbq pork ribs, cole slaw, 1 mini-cream puff
Dinner- Kobe beef hot dogs, peppers/onions, frozen yogurt (OMG, have you tried one of those 'pay by weight' places?  It might be the death of me)
70oz water
Supplements- amino acids, vitamins

Wednesday April 18, 2012
Breakfast- turkey meatloaf, shortbread cookie. coffee
Snack- walnuts
Lunch- chicken breast, veggies, few bites potato
Workout- 5 rounds of: 45 sec on/ 15 sec rest- step-ups (20" box) 85# bar, burpees, kneeling Kb hold (2 25# Kb's) no score- Rx
Recovery- few bites meatloaf
Dinner- roasted pork shoulder, guacamole, salsa, few corn chips
60oz water
Supplements- fish oil, amino acids, vitamins

Tuesday April 17, 2012
Breakfast- turkey meatloaf
Snack- walnuts
Workout- run to gym- 5:56  6 rounds of: 30 sec on/30 sec off AMRAP hang snatch + 2 OH squats (65#) score in rounds- 3-3-2-2-2-3.  3 min rest, then: 5 rounds- run to pole n' back, 10 USSR Kb swings (53#), 15 ball slams (14#) 8:22 Rx.  Run back to office- 5:37
Lunch- teres major, cole slaw, yam
Dinner- meatloaf, popcorn, chocolate
80oz water
Supplements- fish oil, amino acids, vitamins

Monday April 16, 2012
Breakfast- 1.5 bratwurst w/ grilled veggies
Snack- handful walnuts
Workout- "Pheezy" 3 rounds of: 5 front squat (95#) 18 pull-ups (black band/jumping), 5 deadlifts (155#) 18 toes to bar (2 rounds on floor), 5 push jerk (95#), 18 hand release push-ups (on knees) 17:58
Lunch- grilled teres major, veggies
Snack- popcorn (I was sooo hungry)
Dinner- 2 brawts, cauliflower, veggies, rice, greek yogurt, strawberries
70oz water
Supplements- fish oil, amino acids, vitamins

Sunday April 15, 2012
Breakfast- chicken salad
Workout- bike 5 miles, 1.5 hours football/baseball, bike 6 miles home
Recovery- few bites yam, pork jerky
Dinner- grilled teres major, 1/2 grilled bratwurst, grilled veggies, cole slaw
70oz water

Saturday April 14, 2012
Breakfast- few bites chicken, yam
Lunch- steak, eggs, hash browns
Dinner- chicken salad
70oz water

Friday April 13, 2012
Breakfast- chicken, 1/4 yam
Snack- walnuts
Lunch- chicken, chunk of pineapple
Dinner- curried chicken, veggies, rice
80oz water
Supplements- amino acids, vitamins

Thursday April 12, 2012
Breakfast- 6oz turkey taco meat
Snack- pineapple
Workout- run to gym- 6:06. 15 minutes to find 3 RM Dead lift (215#), then every minute on the minute for 10 minutes- 10 box jumps (20"), 5 clapping push-ups (on knees).  Run back to office- 6:00
Lunch/recovery- 6oz turkey taco meat, yam
Snack- 3oz chicken
Dinner- cheese, roasted chicken, salad w/ carrots, avocado, mashed yams, piece of chocolate cake, glass of red wine
70oz water
Supplements- fish oil, amino acids, vitamins

Wednesday April 11, 2012
Breakfast- 6oz chicken breast, 1/2 yam, 2 walnuts
Lunch- asparagus, meatballs & sauce
Snack- walnuts
Workout- 5 rounds of 30 second handstand holds (rest between holds), then: 30 back squats (65#) 50-40-30-20-10 hands overhead- lateral jumps over bar (chop chops), butterfly sit-ups, 30 back squats (65#)- 15:05 Rx
Recovery snack- 3oz chicken breast
Dinner- pork, veggies, rice, pineapple
80oz water
Supplements- fish oil, amino acids, vitamins

Tuesday April 10, 2012
Breakfast- 6oz chicken breast, 1/2 yam
Workout- run to gym- 5:40  3 rounds- run to pole and back 2x (200m) with 20lbs, 30 double USSR Kb swings (25# each arm), 15 C2B pull-ups.  End with one more weighted run: 16:24 black band/25# Kb's.  Run back to office- 6:07
Lunch- meatballs & tomato sauce, asparagus
Snack- beef jerky
Dinner- meatballs & tomato sauce over coodles (noodles made out of julianned carrots), 2 squares dark chocolate
96oz water
Supplements- fish oil, amino acids, vitamins

Monday April 9, 2012
Breakfast- 6oz chicken breast, 1/2 yam
Workout- Run to gym- 5:51, 5 rounds- OH walking lunge length of gym and back (20m?) 35# bar, 21 burpees- 21:07 Run back to office- 5:41
Lunch- salad with chicken breast, pecans, balsamic
Snack- 3oz chicken breast, pecans
Dinner- few bites cheddar cheese while making dinner, meatballs& sauce, 2 squares dark chocolate
80oz water
Supplements- fish oil, amino acids, vitamins

Sunday April 8, 2012
Breakfast- 3 pieces bacon, coffee
Lunch- pork tacos
Workout- many 20" box jumps, then- 2 rounds 5 fast box jumps, 5 USSR Kb swings, 5 USA Kb swings, 5 Kb clean&press
Snack- 1/2 chicken breast, 1/2 yam
Dinner- chicken leg/thigh, roasted carrots and fennel, 1/8 avocado, granny smith apple, 2 glasses prosecco

Saturday April 7, 2012
Breakfast- chicken breast/1/2 yam
3 mile run
Snack- 4oz chicken breast, 1/2 yam
Lunch- green apple, cheese, applegate farms salami
Dinner- chips, asparagus, cauliflower salad, asian chicken salad, pork taco, 2 glasses wine
Water- 120 oz

Wednesday April 4, 2012
Breakfast- 6oz roasted pork shoulder/beef skewer, 4 strawberries
Lunch- hamburger patty, salad, few bites chicken salad
Dinner- few bites salami/cheese, roasted pork shoulder and veggies, 2 corn tortillas, 2 glasses wine
80oz water
Supplements- fish oil, amino acids, vitamins

Tuesday April 3, 2012
Breakfast- 6oz chicken breast, 1/8 yam
Snack- 7 strawberries
Workout- run to gym (6:32), Burping Sumo- 21-15-9 Sumo Deadlift High Pulls (SDHP) 65#, Burpees, [5:44 Rx, 1:20 PR] run back (6:22)
Lunch- 3oz chicken breast, hamburger patty
Snack- 3oz chicken breast, 1 tsp almond butter
Dinner- salad, 3 beef skewers, mashed red potatoes, hummus
water 70 oz
Supplements- fish oil, amino acids, vitamins

Monday April 2, 2012
Breakfast- 6oz chicken breast, 1/8 yam
Snack- 6 strawberries
Workout- run 0.5mi to gym (6:24), 22min routine- 15 uprigh rows, 15 deadlifts, 15 bent rows, 15 deadlift high pulls, 15 squat thrusts, 15 front squat, 15 push press (score is #of rounds, and partial in decimal times weight used) 4.2 x 35# = 147 (previous score on 12/29/11= 140) run 0.5mi back (6:17)
Lunch- chicken breast, roasted onions/peppers/cabbage
Dinner- grilled hamburger patties (2) salad w/balsamic, 2 glasses red wine
70oz water
Supplements- fish oil, amino acids, vitamins

343- Sunday April 1, 2012
Breakfast- pancakes w/ greek yogurt and jam
Lunch- grilled cheese sandwich on sourdough
Dinner- 2 carnitas tacos, roasted veggies (onions, peppers, yams, cabbage), chips, salsa, cherry pie and gelato
60oz water

344- Saturday March 31, 2012
Breakfast- protein shake
Workout- SODO Crossfit Amazing race- 21-15-9: star jumps, push-ups (in middle of Westlake Center), run 1.5 miles, 21-15-9: USSR Kb swings (25), squat thrusts (in Starbucks headquarters parking lot), 50 sit-ups, 50 air squats, 50 back extensions
Lunch- deli meat, cheese, crackers, bratwurst
Dinner- quesadilla w/ corn tortilla, veggies
90oz water

345- Friday March 30, 2012
Breakfast- turkey taco meat
Lunch- steak, broccoli/cabbage
Snack- steak, salad
Dinner- chicken breast, spinach, yam/choizo hash
70oz water

346- Thursday March 29, 2012
Breakfast- bacon, braised cabbage
Snack- ground turkey
Lunch- turkey taco meat, asain chicken salad
Snack- turkey taco meat
Dinner- steak, grilled onions, broccoli/cabbage mix
70oz water
Supplements- amino acids, vitamins
347- Wednesday March 28, 2012
Breakfast- bacon
Snack- apple w/ almond butter
Workout- run 0.5mi to gym, 2 rounds of: 3 min AMRAP- 3 cone chop-chop to burpee (perform burpee, no jump, instead laterally jump over 3 cones, touching both feet down between cones= 1), rest 2 min, 2 min AMRAP- pull-ups (black band), rest one min.  Score: 49/41 , run 0.5 mi back to work
Lunch- chicken salad
Dinner- chicken salad, brown rice, braised cabbage
90oz water
Supplements- amino acids, vitamins


348- Tuesday March 27, 2012
Breakfast- turkey taco meat, veggies
Snack- apple, almond butter
Workout- run 0.5 mi to gym, 12 min AMRAP- 3, 6, 9, 12, 15, 18, 21,....thrusters, T2B (scaled), hand release push-ups (on knees),  (score: 125- made it through all of the 12's, and got to 5 push-ups) run 0.5 mi back to office
Lunch- homemade chicken salad (see recipe from yesterday below)
Dinner- roasted chicken leg/thigh, pork jerky, dark choclate
90oz water
Supplements- fish oil, amino acids, vitamins


349- Monday March 26, 2012
Breakfast- protein shake
Snack- apple, almond butter
Workout- 5 rounds barbell complex: 5 deadlifts, 5 power clean, 5 front squat, 5 push press, 7 push-ups (8:48, 75#)
Lunch- turkey taco meat, veggies
Snack- turkey taco meat
Dinner- few bites homemade chicken salad (leftover chicken, raisins, onion, pickle, pecans, homemade mayo), big salad w/ teres major steak and balsamic vinaigrette
100oz water
Supplements- fish oil, amino acids, vitamins


350- Sunday March 25, 2012
Breakfast- natural, uncured bacon w/guacamole, coffee
received some stressful news, lost appetite, cleaned house top to bottom
Lunch- apple w/pb
Dinner- beef soup, dark chocolate
30oz water


351- Saturday March 24, 2012
Breakfast- 2 pieces bacon, 2 eggs scrambled, hash browns, coffee
Lunch- brown rice, peas, chicken
Workout- 3 mile run, 1/2 of run with 12 pound backpack- 30:45
Recovery- pork jerky
Dinner- turkey tacos, veggies, avocado
Snack- apple, pb
30oz water


352- Friday March 23, 2012
Breakfast- 6oz chicken breast w/ balsamic
Lunch- 6oz pot roast, veggies
Snack- 6oz chicken breast
Dinner- pot roast, brown rice, peas, popcorn
60 water
Supplements- amino acids, vitamins


353- Thursday March 22, 2012
Breakfast- 6oz chicken breast w/ balsamic
Snack- apple
Workout- 15 one arm KB thrusters each arm, 5 pull-ups, 10 one arm KB thrusters each arm, 10 pull-ups, 5 one arm KB thrusters each arm, 15 pull-ups- 5:29 (25# Kb, black (thickest) band)
Lunch- chicken breast, salad, veggies
Snack- 6oz chicken breast
Dinner- roasted chicken, brown rice, sausage/veggies mix, cabbage slaw, WHOLE BUNCH of nuts, banana chips, raisins, dark chocolate mix.  UGH.
60 oz water
Supplements- fish oil, amino acids, vitamins


354- Wednesday March 21, 2012
Breakfast- 6oz chicken breast, 2 bites mashed yam
Snack- apple
Workout- 30 ground to overheads (95#) 6:32, rest 2 minutes, 30 rep max front squat (75#) 2:09
Lunch- pot roast, broccoli, yam
Dinner- shredded beef, veggies, plantians, rice, beans, 1 glass sangria
70oz water
Supplements- fish oil, amino acids, vitamins


355- Tuesday March 20, 2012
Breakfast- protein shake
Snack- apple w/almond butter, strawberries
Workout- 22 min AMRAP- 15 KB swings, 10m bear crawl, 15 air squats, 10m bear crawl- 15 rounds + 6 Kb swings (25#)
Lunch- 6oz chicken breast, asparagus, "cornbread" stuffing
Snack- 6oz chicken breast
Dinner- "cornbread" stuffing, popcorn, raisins
90oz water
Supplements- fish oil, amino acids, vitamins


356- Monday March 19, 2012
Breakfast- bacon, cabbage, coffee
Snack- strawberries
Workout- 8 rounds- barbell complex- 6 deadlifts (75#), 6 push press (75#), 6 burpees over barbell- 12:52
Lunch- rib eye steak, green beans, salad
Snack- pot roast, few bites yam/broccoli
Dinner- pork chop, asparagus, "cornbread" stuffing
80oz water
Supplements- amino acids, vitamins


357- Sunday March 18, 2012
Breakfast- bacon, strawberries
Snack- apple w/ almond butter
Lunch- 2 'tacos' w/cabbage, pork
Dinner- pot roast, broccoli, few bites yam
80oz water
Supplements- fish oil, amino acids, vitamins

358- Saturday March 17, 2012
Breakfast- protein shake
Snack- apple w/ almond butter
Lunch- 6oz teres major steak
Snack- peppers/onions, pork 
Dinner- Pot roast, roasted cabbage, 
100oz water
Supplements- fish oil, amino acids, vitamins


359- Friday March 16, 2012
Breakfast- pasture eggs, sausage, yam, coffee
Lunch- chicken salad wrapped in lettuce
Dinner- bike ride 3 miles to taco truck- eat 4 authentic shredded beef tacos, bike 4-5 miles home the long way
120oz water
Supplements- fish oil, amino acids, vitamins


360- Thursday March 15, 2012 
Breakfast- pasture eggs, spinach, sausage scramble
Snack- yam
Workout- 5 rounds: 1 minute of work, 30 seconds rest between each move- USA Kb swings (35#), Thrusters (65#)- 118 + 51 Rx
Lunch- teres major beef w/ veggies, carrots
Dinner- hamburger, yam fries
100oz water/green tea
Supplements- fish oil, amino acids, vitamins


361- Wednesday March 14, 2012 (burn day)
Breakfast- protein shake, coffee
Snack- carrots
Workout- 3,6,9- pull-ups (started with green band, switched to jumping), push-ups, squat jumps then 12,15,18- medicine ball sit-ups (14#), russian lunges
Lunch- chili, ribs
Dinner- sauteed spinach w/ garlic, olive oil, chili
100oz water
Supplements- fish oil, amino acids, vitamins


362- Tuesday March 13, 2012 (refuel day)
Breakfast- protein shake
Snack- yam
Workout- DriTri style Fight Gone Bad- 5 rounds, 1 minute each station: back extension, SDHP (65#), box jumps (20"), USSR Kb swings (35#), wall balls (10#, 10ft target), rest.  Score: 472
Lunch- strawberries, ribs
Snack- handful cashews
Dinner- steak, salad, veggies
80oz water
Supplements- fish oil, amino acids, vitamins


363- Monday March 12, 2012 (burn day)
Breakfast- protein shake
Snack- strawberries
Workout- 5 rnds- 10 deadlifts, 10 power cleans, 10 front squat (65#).  Run 400m.  10 rounds- 30 second weighted sprint (10#) to end of gym and back
Lunch- 6oz teres major steak, broccoli
Snack- 6oz chicken breast
Dinner- stir fried pork, veggies (carrots, onions, broccoli), curry sauce
80oz water
Supplements- fish oil, amino acids, vitamins


364- Sunday March 11, 2012
Breakfast- yam, egg, almond butter
Lunch- 6oz chicken breast, guacamole
Dinner- pork ribs, artichoke w/ melted grassfed butter
10oz water- WTF?
No Supplements- I blame daylight savings


365- Saturday March 10, 2012
Breakfast- 4oz teres major steak, broccoli
Snack- protein shake
Workout- Sailboat race- 4 hours
Lunch- 1 apple, few slices deli meat (on sailboat)
Snack- 6oz chicken breast, yam
Dinner- soup, salad, veggies
50oz water- I know
No supplements- I know


196- Monday March 5, 2012
Breakfast- protein shake
Snack- pecans/walnuts
Lunch- 6oz chicken breast, cauliflower
Snack- 6oz chicken breast
Dinner- asian salad w/ chicken, cheesecake
90oz water
Supplements- fish oil, amino acids, vitamins, etc.


197- Sunday March 4, 2012
Breakfast- protein shake
Snack- greek yogurt and pineapple
Lunch- curried turkey, braised cabbage
Workout- 3 mile walk to and from pedicure
Snack- larabar
Dinner- crock-pot coffee-molasses pork, cole slaw, roasted cauliflower
80oz water
Supplements- fish oil, amino acids, vitamins


198- Saturday March3, 2012
Breakfast- protein shake
Snack- yam/chicken sausage/egg scramble, pineapple
Lunch- 1/2 yam, 2 pieces bacon, pineapple
Workout- 4ish mile run- 53 minutes
Snack- curried turkey, braised cabbage
Dinner- curried turkey, braised cabbage
Supplements- fish oil, amino acids, vitamins
40oz water


199- Friday March 2, 2012
Breakfast- bacon, guacomole, 1/2 protein shake, green tea
Snack- salad w/ 3oz beef
Lunch- 6 oz teres major steak, cauliflower, asparagus
Snack- prime rib
Dinner- green beans, stir-fry chicken
Supplements- fish oil, amino acids, vitamins
100oz water/ green tea


200- Thursday March 1, 2012
Breakfast- protein shake, green tea
Snack- handful walnuts
Workout- 30 rep max Front Squat- 75#- up 10# from last time
Lunch- prime rib, salad, roasted peppers
Snack- braised pork shoulder
Dinner- teres major steak, broccoli, popcorn
Supplements- fish oil, amino acids, vitamins
90oz water/ green tea


201- Wednesday February 29, 2012
Breakfast- fresh eggs scrambled w/ natural chicken sausage and asparagus, green tea
Snack- apple w/ almond butter
Workout- 7 min AMRAP- burpees over cones- 62!  Much better then my own performance in my livng room
Recovery/lunch- 6oz prime rib slices, 2 cups broccoli floretts, few bites mixed green salad
Snack- protein shake pudding w/ few walnuts
Dinner- (our friends invited us over so they could try their new Paleo cookbook- Well Fed) Spaghetti squash with lamb meatballs, roasted carrots, cucumber salad, 3 glasses wine
Supplements- fish oil, amino acids, vitamins
90oz water/ green tea


202- Tuesday February 28, 2012
Breakfast- fresh eggs scrambled w/ natural chicken sausage and asparagus, green tea
Snack- 1/4c. walnuts
Workout- AMRAPPARMA- 9 minutes- 20 wall balls, 20 squat jumps over cones, 20 KB swings (35#) rest 3 minutes, 9 minutes- 20 KB swings, 20 squat jumps over cones, 20 wall balls
Recovery/lunch- 6oz braised pork, roasted peppers
Snack- 6oz turkey taco meat
Dinner- handful corn chips w/ guac, 6oz turkey taco meat, roasted peppers
Supplements- fish oil, amino acids, vitamins
90oz water/ green tea


203- Monday February 27, 2012 "free day" 
Breakfast- coffee w/ 1/2& 1/2, fresh eggs scrambled w/ natural chicken sausage and asparagus
Snack- tart! green apple, almond butter
Lunch- huge romaine salad w/ chicken breast, almonds, sesame dressing
Snack- cup of bf deluxe's homemade chicken soup- contained bits of carrot and yam- heaven
Dinner- taco cart!  4 4" tacos (corn tortillas, onions, cilantro, lime), 1 sopita (masa, pork, lettuce)
Bowling
Snack- protein shake mousse- chocolate protein powder w/ greek yogurt
Supplements- fish oil, amino acids
70oz water- oops


204- Sunday February 26, 2012 (burn day)
Breakfast- protein shake w/almond butter, asparagus, vitamins, pro-biotic
Snack- walnuts/pecans
Workout- 30 Day Shred- Level 3
Lunch- 6oz teres major steak, asparagus
Snack- protein shake
Dinner- turkey taco meat/peppers onions
Supplements- pro-biotic, calcium, fish oil, vitamins, amino acids, etc.
90oz water (slowly decreasing water intake)


205- Saturday February 25, 2012 (burn day)
Breakfast- protein shake w/almond butter, curried cauliflower/broccoli, vitamins, pro-biotic
Snack- 6oz chicken breast, salad
Lunch- greek yogurt/protein shake
Snack- walnuts
Workout- AMRAP 7 minutes- burpees to a 6" target above reach- 55.  55!!!!  Lame.  Most folks were getting around 70-100.  
Dinner- 6oz chicken, asparagus
Supplements- pro-biotic, calcium, fish oil, vitamins, amino acids, etc.
90oz water (slowly decreasing water intake)


206- Friday February 24, 2012 (refuel day)
Breakfast- protein shake, vitamins, pro-biotic
Snack- strawberries+ 1/2 protein shake
Lunch- 6oz chicken breast, curried cauliflower, yam
Snack- 6oz chicken breast, curried cauliflower/broccoli, yam
Dinner- organic greens, 6oz chicken breast, ginger/onion dressing
Supplements- pro-biotic, calcium, fish oil, vitamins, amino acids, etc.
90oz water (slowly decreasing water intake)


207- Thursday February 23, 2012 (burn day)
Breakfast- vitamins, protein shake w/almond butter, broccoli
Snack- 1/4 c. walnuts
Lunch- 6oz turkey/chicken marinara over broccoli
Snack- protein shake pudding
Dinner- 2 skinless chicken thighs (6oz), broccoli
Supplements- pro-biotic, calcium, fish oil, vitamins, amino acids, etc.
100oz water (slowly decreasing water intake)


208- Wednesday February 22, 2012 (burn day)
Breakfast- vitamins, pro-biotic, protein shake w/ almond butter, cauliflower
Snack- 1/4 c. walnuts
Workout- 8 rounds: 1 minute US KB swings (35#), 1 minute jumping jacks, 30 seconds push-ups, 30 seconds rest (total up KB swings and push-ups for score- 235)  
Recovery/lunch- turkey/chicken marinara over steamed cauliflower
Snack- protein shake pudding
Dinner- turkey/chicken marinara over cauliflower
Supplements- pro-biotic, calcium, fish oil, vitamins, amino acids, etc.
110oz water (slowly decreasing water intake)


209- Tuesday February 21, 2012 (burn day)
Breakfast- vitamins, pro-bitotic, protein shake w/almond butter, peppers/onions
Snack- 1/4c walnuts
Workout- 21-15-9 OH lunges (25# plate), pull-ups (jumping)- 5:35
Recovery/lunch- 6oz chicken breast, peppers/onions, 1 tsp. almond butter
Snack- protein shake
Dinner- 6oz chicken breast, peppers/onions, 1 tp. almond butter
Snack- 1/3 protein shake pudding
Supplements- pro-biotic, calcium, fish oil, vitamins, amino acids, etc.
1 gallon water


210- Monday February 20, 2012 (refuel day)
Breakfast- protein shake, vitamins, pro-biotic
Workout- 4 mile run (made it up the hill w/o stopping!)
Recovery- 1/3 protein shake blended w/ 6 strawberries
Lunch- 6oz chicken breast, yam, organic greens/peppers and onions
Snack- organic green salad w/ 6oz chicken breast, 1 yam, balsamic dressing
Dinner- 2 skin off chicken thighs, cauliflower
Supplements- pro-biotic, calcium, fish oil, vitamins, amino acids, etc.
3/4 gallon water


211- Sunday February 19, 2012 (burn day)
Breakfast- vitamins, pro-bitotic, protein shake w/almond butter, braised red cabbage
Snack- 1/4c walnuts
Lunch- 6oz turkey taco meat, cauliflower, braised cabbage
Snack- 6oz turkey taco meat, peppers/onions
Dinner- 6oz chicken breast, organic greens, peppers/onions
Supplements- pro-biotic, calcium, fish oil, vitamins, amino acids, etc.
1 gallon water


212- Saturday February 18, 2012 (burn day)
Breakfast- vitamins, pro-bitotic, protein shake w/almond butter, organic cauliflower
Workout- 10 handstands, 30 med-ball to wall sit-ups, 15 hand-release push-ups, 15 handstands, 10 med ball sit-ups, 30 push-ups, 30 handstands, 15 med ball sit ups, 10 push-ups- 12:01 Rx
Recovery- 1/3 protein shake
Snack- 1/4c walnuts
Lunch- 6oz turkey taco meat, braised red cabbage, onions/peppers
Snack- 6oz turkey taco meat, onions/peppers, cauliflower
Dinner- 6oz chicken breast, braised cabbage
Supplements- pro-biotic, calcium, fish oil, vitamins, amino acids, etc.
1 gallon water


213- Friday February 17, 2012 (burn day)
Breakfast- vitamins, pro-bitotic, protein shake w/almond butter, organic cauliflower
Snack- 1/4c walnuts
Lunch- 6oz chicken breast, organic cauliflower
Snack- protein shake
Dinner- stir fry chicken (6oz) and veggie leftovers
Supplements- pro-biotic, calcium, fish oil, vitamins, amino acids, etc.
1 gallon water


214- Thursday February 16, 2012 (refuel day)
Breakfast- vitamins, pro-biotic, protein shake
Snack- 4oz greek yogurt, 7 strawberries
Workout- find max back extension reps (37! up 10 rep PR from my last attempt.), find 30 rep max front squat- 65#- no problem. Tried for 85# and just got tired, stopped at 16.  Probably could have done it if my head was in the game.  Next week.  
Lunch- 6oz chicken breast, broccoli, yam
Snack- 6oz chicken breast, broccoli, yam
Dinner- asian chicken stir fry/veggies (peppers, broccoli)
Supplements- pro-biotic, calcium, fish oil, vitamins, amino acids, etc.
1 gallon water


215- Wedesday February 15, 2012 (burn day)
Breakfast- vitamins, probiotic, broccoli, 4oz chicken breast, 2oz chicken sausage
Snack- 1/4c walnuts
Workout- Ran 0.5 miles to gym.  WOD: run 400m 21 deadlifts (65#), 15 jumping pull-ups, 9 OH squats (65#), run 100m, 15 DL's, 9 jumping PU's, 21 OH squats, run 100m, 9 DL's, 21 jumping PU's, 15 OH squats, run 400m- 16:33 (some OH squats @ 45#- wrist issues) Ran 0.5 miles back to work.
Lunch- turkey taco meat, cauliflower
Snack- turkey taco meat
Dinner- turkey taco meat, cauliflower/broccoli
Supplements- pro-biotic, calcium, fish oil, vitamins, amino acids, etc.
1 gallon water


216- Tuesday February 14, 2012 (burn day)
Breakfast- vitamins, fish oil, probiotic, asparagus, 4 oz chicken breast, 2 oz chicken sausage
Snack- 1/4c walnuts
Workout- 23 USSR KB swings (chest high) (35#) 14 goblet squats (35#), 23 USSR KB swings (35#) 14 goblet squats (35#), 23 USSR KB swings (35#) 14 goblet squats (35#) - 3:38 Rx
Lunch- 6oz turkey/lean beef taco meat, onions/peppers
Snack- 5oz chicken breast
Dinner- 1 pork rib, asparagus, turkey taco meat
1 gallon water
Supplements- pro-biotic, calcium, 4000mg fish oil, vitamins, amino acids, etc.

217- Monday February 13, 2012 (burn day)
Breakfast- vitamins, fish oil, probiotic, broccoli, 5 oz chicken breast, 1 oz pork
Snack- 1/4c walnuts
Workout- death by burpees (10 rounds), rest 3 minutes, death by thrusters (75#) (9 rounds)
Lunch- 4 oz chicken breast, 2 oz lean ground beef, broccoli
Snack- 5oz chicken breast
Dinner- turkey tacos, peppers, onions, lettuce
1 gallon water
Supplements- pro-biotic, calcium, 4000mg fish oil, vitamins, amino acids, etc.


218- Sunday February 12, 2012
Breakfast- citrus fiber drink, probiotics, protein shake
Snack- green apple/almond butter
Lunch- 6oz chicken breast, asparagus, yam
Snack- green apple/almond butter
Dinner- salad w/ chicken breast
1 gallon water/tea
Supplements- pro-biotic, 4000mg fish oil, vitamins, amino acids, etc.



219- Saturday February 11, 2012
Breakfast- citrus fiber drink, probiotics, protein shake
Workout- 1 mile walk (17 minutes) 3.34 mile run (last mile uphill)- 39:51 
Recovery- few bites turkey, 1 yam
Snack- green apple/almond butter
Lunch- turkey taco meat, broccolini
Snack- strawberries/walnuts
Dinner- 6oz flank steak, asparagus
1 gallon water/tea
Supplements- pro-biotic, 4000mg fish oil, vitamins, amino acids, etc.


220- Friday February 10, 2012
Breakfast- citrus fiber drink, probiotics, protein shake
Snack- green apple/almond butter
Lunch- 6oz flank steak, broccolini, yam
Snack- baby carrots, walnuts
Dinner- Turkey taco meat, broccolini, onions
1 gallon water
Supplements- pro-biotic, 4000mg fish oil, vitamins, amino acids, etc.


221- Thursday February 9, 2012
Breakfast- probiotics, protein shake
Snack- green apple/almond butter
Workout- 30 rep max back squat
Recovery/Lunch- 6oz chicken breast, broccolini, peppers, yam
Snack- walnuts/strawberries
Dinner- (at restaurant for work) salad with chicken, no dressing
1.2 gallons water
Supplements- pro-biotic, 4000mg fish oil, vitamins, amino acids, etc.




222- Wednesday February 8, 2012
Breakfast- probiotics, protein shake
Snack- green apple/almond butter
Workout- Fran- 21-15-9 Thrusters (65#), Pull-ups (jumping)- 7:41 
Recovery/Lunch- 6oz chicken breast, asparagus, yam
Snack- grapefruit, walnuts
Dinner- 6oz chicken breast, broccolini, roasted peppers
1 gallon water/tea
Supplements- pro-biotic, 4000mg fish oil, vitamins, amino acids, etc.


223- Tuesday February 7, 2012
Breakfast- probiotics, protein shake
Snack- green apple/almond butter
Workout- Burping Sumo- 21-15-9 SDHP (65#), Burpees- 7:04 Rx
Recovery- 2oz chicken breast, strawberries
Lunch- 6oz chicken breast, asparagus, yam
Snack- strawberries, walnuts
Dinner- turkey taco meat, peppers/onions
1 gallon water/tea
Supplements- pro-biotic, 4000mg fish oil, vitamins, amino acids, etc.


224- Monday February 6, 2012
Breakfast- probiotics, protein shake
Snack- green apple/almond butter
Lunch- turkey taco meat, peppers/onions
Snack- 1/2 grapefruit, walnuts
Dinner- salad w/chicken, basamic vinegar
1 gallon water/tea
Supplements- pro-biotic, 4000mg fish oil, vitamins, amino acids, etc.


225- Sunday February 5, 2012
Breakfast- citrus fiber drink, protein shake
Snack- 1/2 grapefruit/handful walnuts
Lunch- chicken breast, yam, broccoli
Snack- apple w/ almond butter
Dinner- turkey taco meat, peppers, onions
1 gallon water/green tea
Supplements- 4000mg fish oil, lots of vitamins, amino acids, etc.


226- Saturday February 4, 2012
Breakfast- citrus fiber drink, protein shake
Snack- green apple w/ almond butter
Lunch- chicken breast, yam, broccoli
Workout- run 1.7 miles
Snack- strawberries, walnuts
Dinner- turkey taco meat, peppers, onions
1 gallon water/green tea
Supplements- 4000mg fish oil, lots of vitamins, amino acids, etc.


227- Friday February 3, 2012
*cleanse day*
Breakfast- citrus fiber drink, protein shake 
Snack- grapefruit, few baby carrots
Lunch- steamed broccoli and cauliflower, strawberries
Snack- steamed cauliflower, strawberries
Dinner- more steamed broccoli/cauliflower, green apple
1 gallon water/green tea
Supplements- A LOT- but 4000mg fish oil is noteworthy, tons of vitamins, amino acids, (from shake) etc. 


228- Thursday February 2, 2012
Breakfast- sausage patty, scrambled egg, green tea
workout- AMRAP in 20 minutes- move 300# (any combination of weight you choose) overhead to cone (20 feet) perform 10 burpees, carry 300# back (20') anyway you like, perform 10 burpees = 1 round.  3 rounds even (translation- I moved 1,800lbs 120 feet and did 60 burpees in 20 minutes).
Lunch- apple with almond butter, yam w/butter, baby carrots
Dinner- 4 oz smoked pork shoulder (OMG, amazing!), salad, roasted yam
Supplements- 2000 I.u. vitamin D, 2400mg fish oil
1 gallon water/green tea


229- Wednesday February 1, 2012
Breakfast- natural sausage scrambled with pasture eggs and veggies
Lunch- meatloaf, braised cabbage, green tea
went home early to sleep
Dinner- 3 pork ribs, 2 slices brisket, cole slaw
Supplements- 2000 I.u. vitamin D
70 oz water


230- Tuesday January 31, 2012
Breakfast- natural sausage patty
Lunch- leftover enchiladas, raw broccoli/cauliflower salad
Dinner- meatloaf, braised cabbage, handful walnuts & raisins
Supplements- 2000 I.u. vitamin D
80 oz water


231- Monday January 30, 2012
Breakfast- natural sausage patty, 6 strawberries
Lunch- leftover enchiladas, raw broccoli/cauliflower salad
Dinner- soup, handful nuts
60oz water


232- Sunday January 29, 2012
Breakfast- 3 pieces bacon, paleo almond flour waffle (PaleOMG) w/ chobani passion fruit greek yogurt (OMG, the BEST) and sliced strawberries
Lunch- skipped (still good from breakfast)
Dinner- made enchiladas from leftover chicken and broccoli (shredded chicken, chopped broccoli, can diced green chilies, cream cheese, green onion, rolled mix in corn tortillas, and dumped store bought green enchilada sauce over the top), raw broccoli/cauliflower salad with bacon, raisins, red onion (YUM!).   
50oz water

233- Saturday January 28, 2012
Breakfast- 4 pieces bacon, 2 eggs scrambled
Lunch- hamburger patty, avocado, lettuce, 2 squares dark chocolate
Dinner- roasted chicken, steamed broccoli
100 oz water


234- Friday January 27, 2012
Breakfast- natural sausage, veggies
Lunch- chicken/veggie skewers, broccoli salad
Snacks- trail mix
Dinner- Trip to Westport- carne asada, guacamole, chips/salsa
Supplements- 2000 I.u. vitamin D
90 oz water


235- Thursday January 26, 2012
Breakfast- pork shoulder, roasted veggies
Pre-workout- fruit leather
Workout- warm-up: 3 rounds of 10 squats, 10 walking lunges, 10 jump lunges, 5 star jumps.  WOD- 30 rep max back squat- 125# PR!!
Recovery- yam w/butter
Lunch- yesterday lunch leftovers- pork ribs, brisket, carrots
Dinner- turkey meatloaf, smashed yams, handful homemade trail mix (mixed nuts, mini-dark choc chips, banana chips, raisins)
90oz water


236- Wednesday January 25, 2012
Breakfast- natural sausage patty
Lunch- catered BBQ- ribs, brisket, carrots, cole slaw
Workout- 10 rounds- 30 seconds max American KB swings (35#) 30 seconds rest, rest 2 minutes, 50 glute leg lifts each side
Dinner- pork shoulder, roasted veggies
Supplements: 2000 I.u. vitamin D
80 oz water


237- Tuesday January 24, 2012
Breakfast- natural sausage patty, sauteed yellow peppers
Workout- warm up- 3 rounds of: 3 handstands, 5 American KB swings (25#), 5 goblet squats (25#). WOD- 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 thrusters (65#), star jumps, russian seated twist (15#) 26:15
Recovery- yam w/butter
Lunch- steak, sauteed yellow peppers
Dinner- 1 chicken thigh, broccoli, few bites yam, 2 squares dark chocolate
Supplements- 2000 I.u. vitamin D
90 oz water


238- Monday January 23, 2012
Breakfast- natural sausage patty, orange
Workout- warm-up: 3 rounds of barbell complex (6 deadlift, 6 bent row, 6 power clean, 6 front squat, 6 push press, 6 back squat) 45#, 45#, 65#.  WOD- 6 rounds of: 3 barbell burpees (95#), 6 weighted sit-ups- (#25), 9 weighted back extension (25#), 12 star jumps- 18:30
Recovery- yam w/ butter
Lunch- tuna salad (tuna, 1/2 dill pickle, chopped yellow pepper, homemade mayo, organic mustard, s&p)
Dinner- steak, green beans, cabbage/zucchini "noodles"
Supplements- 2000 I.u. vitamin D
80 oz water


239- Sunday January 22, 2012- Denver in am, Seattle for dinner
Brunch- at Sam's No. 3- avalanche skillet- bacon, green peppers, colorado green chili, 2 eggs scrambled, potatoes
Dinner- (9 hours later) pork shoulder, 1 italian sausage, veggies
50oz water (I know!)


240- Saturday January 21, 2012- in Denver sightseeing
Breakfast- 2 eggs scrambled, 3 pieces bacon, hasbrowns
Lunch- massaman curry with chicken and veggies
Dinner- few bites Gyro meat, few bites prime rib, yam
100oz water


241- Friday January 20, 2012- in Denver sightseeing
Breakfast- bacon/avocado omlette
Lunch- asian style salad- greens with red pepper, edammame, etc. ginger dressing
Dinner- small section of braised pork shoulder, few bites pork belly confit, salad
90oz water


242- Thursday January 19, 2012- in Denver, at meeting
Breakfast- 2 pieces bacon, 2 eggs scrambled, hash browns
Lunch- 2 slices roast beef, 1/4 avocado, few bites chicken salad, lettuce
Dinner- orange, few bites pulled pork, cole slaw
100oz water

243- Wednesday January 18, 2012- Fly to Denver
Breakfast- 2 chicken apple sausages
Lunch- turkey meatloaf, 2 slices mortadella, banana
Dinner- hamburger patty on mixed greens with balsamic vinaigrette
90oz water


244- Tuesday January 17, 2012
Breakfast- 2 chicken apple sausages
Lunch- tuna salad, few handfulls air-popped popcorn, caesar salad
Dinner- paleo pad thai (with zoodles!) courtesy of Health-Bent, turkey meatloaf, 3 squares dark chocolate
Supplements- vitamin D- 2000 I.u.
80oz water


245- Monday January 16, 2012
Breakfast- bacon/guac sammies
Workout- warm-up: partner medicine ball toss/burpee.  WOD: 21-15-9 OH squats (65#), Box Jumps (20") 9:49- grr, frustrated, had to switch to 55# part-way through because my wrist was killing me.  Then, something cracked and everything was fine.  I think I didn't warm up my OH squats enough.  Grr.
Recovery- cara cara orange
Lunch- broccoli, tuna salad
Dinner- ugh- attended a dinner party- food choices were not optimal.  Stir fried beef on top of white rice, spring rolls, 2 pear ciders
Supplements- vitamin D 2000 I.u.
90oz water



246- Sunday January 15, 2012
Breakfast- bacon/guac sammies, green tea
Lunch- 3 carnitas tacos with guac, 2 squares dark chocolate
Workout- kettlebell circuit: 3 rounds of: 15 upright rows, 15 deadlifts, 15 bent rows, 15 deadlift high pulls, 15 squat thrusts, 15 press, 15 goblet squat- 17:58
Dinner- asian style ginger steaks, broccoli, dark chocolate
100 oz water


247- Saturday January 14, 2012
Breakfast- sausage, yam, onion scramble, one paleo coconut pancake
Lunch- 3 carnitas tacos with green onion, salsa, lime
Dinner- flank steak, green beans, creamed corn, 2 glasses red wine, 2 squares dark chocolate
90oz water


248- Friday January 13, 2012
Breakfast- pasture eggs cooked with purple potatoes, purple carrots, and onions
Lunch- tuna salad on lettuce leaves
Dinner- carnita tacos with roasted red peppers, salsa, chips, salsa, yam fries
90oz water


249- Thursday January 12, 2012
Breakfast- natural sausage patty
Workout- warm-up: run 400m, 3 rounds of- 10 squats, 10 walking lunges, 10 jump lunges, 10 squat jumps.  WOD- 30 RPM backsquat- 115# 
Recovery- 1 small yam
Lunch- tuna salad
Dinner- at Kingfish Cafe- 4 citrus/jerk wings (not fried), braised pork shank, greens, mashed yam, pear cider
Supplements- 2000 I.u. vitamin D
70oz water

250- Wednesday January 11, 2012
Breakfast- 2 chicken apple sausages
Workout- warm up 5 minutes of: 5 1 arm/1 leg deadlift, 5 goblet squats, 5 1/2 turkish get-ups, 5 weighted sit-ups.  WOD- find 5 rpm of deadlift- 5 RPM= 195#, new 1 RPM PR= 235#
Recovery- yam slices
Lunch- teres major steak, roasted veggies
Dinner- roasted veggie quesadilla's (I had been in meetings and hadn't eaten since 1pm, it was 9pm when I got home)
100oz water
Supplements- 2000 I.u. vitamin D


251- Tuesday January 10, 2012
Breakfast- 2 chicken apple sausages
Workout- warm-up 5-10-15 (push-ups, OH squats, back extension).  WOD- 3 mile run, rest 1.5 min, then max hold back extension
Recovery- 1 small yam
Lunch- 1 chicken leg, leftover taco meat mix, 1/2 avocado
Dinner- taco meat (appetizer), 1 teres major steak, roasted veggie mix (onions, purple carrots, yams)
80oz water


252- Monday January 9, 2012
Breakfast- natural sausage patty
Workout- warm-up: 3 rounds barbell complex (6 of each- deadlifts, bent rows, power cleans, front squat, pushpress, back squat, push-ups) 35#.  WOD- Thruster ladder (65#)- on minute 1, do 1 thruster, on minute 2, do 2, etc. until you can't do the reps for a given minute. 2 min. rest, then start with your last completed round and work backwards.  Made it to 9 thrusters (minute 10) total thrusters completed= 90 
Lunch- chicken leg/thigh, broccoli
Dinner- ground beef/pork tacos, 1/2 avocado, salsa, corn chips
Supplements- 2000 I.u. vitamin D
90oz water


253- Sunday January 8, 2012
Breakfast- 1 chicken bacon pineapple sausage, 2 paleo coconut pancakes, coffee with coconut milk creamer
Lunch- coffee-molasses bbq ribs, broccoli
Dinner- beef/veggies stir fried
100oz water


254- Saturday January 7, 2012
Breakfast- 2 chicken bacon pineapple sausages, 2 paleo coconut pancakes, coffee w/cream
Lunch- ginger chicken leg/thigh
Dinner- coffee-molasses bbq ribs, broccoli
80oz water


255- Friday January 6, 2012
Breakfast- natural sausage patty, coffee with coconut milk creamer
Lunch- steak on top of chopped romaine, balsamic vinaigrette dressing
Dinner- quesadilla on corn tortilla, ginger chicken leg/thigh, dark chocolate square
Supplements- 2000 I.u. vitamin D
90oz water


256- Thursday January 5, 2012
Breakfast- natural sausage patty, 2 pasture eggs scrambled, coffee with coconut milk creamer
Workout- warm up- 3 rounds of: 10 air squats, 10 walking lunges, 10 jump lunges, 5 squat jumps.  WOD- find 30 rep max back squat -105#   
Lunch- tuna salad, few slices roast beef
Dinner- 1/2 steak on top of broccoli, carrots, spinach cooked in homemade marinara- better than pasta!
100oz water


257- Wednesday January 4, 2012
Breakfast- natural sausage patty, 2 paleo coconut pancakes, coffee with coconut milk creamer
Workout- warm-up- 6 minutes of turkish get-ups, switch hands after 5.  WOD- 9min AMRAP- 9 push-ups, 9 U.S. Kb swings (35#), 9 MB sit-ups (10#), 9 weighted back extension (15#)- 5 rounds + 9 push-ups
Lunch- sliced prime rib, broccoli
Dinner- italian style meatballs, salad, mashed yam
Supplements- 2000 I.u. vitamin D
120oz water


258- Tuesday January 3, 2012
Breakfast- 2 pasture eggs scrambled w/ green pepper and onions, 1/4 avocado, coffee with coconut milk creamer
Workout- warm-up: 5/4/3/2/1- inch worm, goblet squats, jump lunges, pull-ups.  WOD- 30 deadlifts/30 push-press (95#/35#), run 100m, 20 deadlifts/20 push press, run 100m, 10 deadlifts/10 push press, run 100m
Lunch- curried pork shoulder, cole slaw
Dinner- steak, veggies, 2 corn tortillas (i know, i know!), guacamole, corn chips and salsa (I KNOW!), 1 glass prosecco, 1 glass red wine
Supplements- 2000 I.u. vitamin D
120oz water!!!!


259- Monday January 2, 2012
Breakfast- paleo coconut waffles with greek yogurt and jam, coffee with coconut milk creamer
Lunch- quesadillas on corn tortillas w/ salsa
Dinner- curried pork shoulder with purple carrots and potatoes, roasted delicata squash


260- Sunday January 1, 2012
Breakfast- 4 pieces natural uncured bacon, coffee with coconut milk creamer
Lunch- ninman ranch brat, cole slaw
Dinner- black-eyed pea soup with ham (good luck for the New Year)


261- Saturday December 31, 2011
Breakfast- 4 pieces natural uncured bacon, 1/4 avocado, coffee with cream 
Lunch- 2 ninman ranch brats, cole slaw, purple potato, 2 paleo lemon bars
Dinner- skipped


262- Friday December 30, 2011
Breakfast- scrambled eggs, ham, purple potatoes, coffee with cream
Lunch- few slices ham, homemade trail mix- pecans, coconut, dark choc chips
Dinner- carnita meat, purple potatoes, roasted veggies


263- Thursday, December 29, 2011
Breakfast- scramble with fresh pasture eggs, bacon, veggies, coffee with cream
Workout- warm-up- few back extensions, then: max hold back extension- 1:40, then: max reps back extension- 27.  Workout- attempt 5 rounds of: 15 upright rows, 15 straight leg deadlifts, 15 bent rows, 15 straight leg deadlift high pulls, 15 squat thrusts, 15 press, 15 front squat (do not let go of bar) 35#, 25 min cut off- 4 rounds, plus 3 squat thrusts. 
Lunch- roasted pork chop, caramelized onions
Dinner- ham, purple potatoes, roasted veggies, glass white wine


264- Wednesday, December 28, 2011
Breakfast-  scramble with fresh pasture eggs, bacon, veggies, coffee with cream, handful almonds/dried cherries
Workout- warm up: 3 rounds of - 100 single unders, 5 pull-ups, 10 push-ups, 10 PVC OH squat.  WOD- TABATA- wall balls/med ball sit-ups (alternating) rest 2 min TABATA- box jumps 20"/squat hold (alternating) rest 2 min TABATA- push-ups/plank walk-ups (alternating)
Lunch- leftover meatloaf, carrots
Dinner- roasted pork chops, spinach salad, yams
Supplements- 2000 I.u. vitamin D


265- Tuesday, December 27, 2011
Breakfast- scramble with fresh pasture eggs, bacon, veggies, coffee with cream, handful almonds/dried cherries
Workout- warm up- 15/10/5 Iron cross, med ball slams, military press.  WOD- 3 minutes to find 3 RPM for Sumo Deadlift High Pull, then every 30 seconds for 5 min- 3 SDHP *bonus* 2 rounds of 7 SDHP at -10lbs from previous weight, then 40 glute leg lifts each side
Lunch- meatloaf, slice of leftover ham, roasted veggies
Dinner- meatloaf, 1 satsuma
Supplements- 2000 I.u. vitamin D


240- Monday December 26, 2011
Breakfast- 4 paleo banana pancakes, 3 pieces bacon
Lunch- skipped
Dinner- meatloaf, sweet potato fries


243- Friday December 23, 2011
Breakfast- sausage patty, scrambled egg, 1/2 avocado, coffee with cream
Lunch- leftover steak and cauliflower, 3 pieces dark chocolate
Dinner- coffee-molasses bbq ribs, broccoli slaw


244- Thursday December 22, 2011
Breakfast- 4 pieces natural uncured bacon, 1/2 avocado, coffee with cream
Lunch- spicy brisket tamales, chips, salsa (Christmas lunch for work)
Dinner- steak, roasted cauliflower


245- Wednesday December 21, 2011
Breakfast- 4 pieces natural uncured bacon, 1/2 avocado, coffee with cream, 2 squares dark chocolate
Workout- warm up- 4 rounds: 10 deadlifts (75#) 10 goblet squats (35# Kb), WOD- 5 rounds of 300m run every 2:30 starting at 0 (so if it takes you 2 minutes to run 300m, you get :30 rest) total time ~12:30 then 3 rounds of: 7 weighted sit-ups, (25#) 7 seated twist (10#), 7 back extension 17:29 Rx
Lunch- Meatloaf, 1 satsuma
Dinner-

246- Tuesday December 20, 2011
Breakfast- 2 chicken apple sausages, coffee with cream
Workout- warm-up- 5 min Turkish Get-ups (25# Kb), WOD- 6 rounds of: 6 one arm, one leg romainian deadlifts (35# Kb) on each side, 6 toes to bar, 6 praying mantis (active rest mobility movement) 12:10 Rx, then max hold plank- 2:10 (a new PR!)
Lunch- carnita meat, onions, 1/4 avocado, 1 satsuma
Dinner- 3 carnita tacos with onions, avocado, salsa


247- Monday December 19, 2011
Breakfast- 2 chicken apple sausages, coffee with cream
Workout- warm-up- 4x barbell complex (4 deadlifts, 4 bent rows, 4 hang cleans, 4 front squats, 4 push press, 4 back squat) 55, 65, 65, 75.  WOD- 5x 4 thrusters (65#) 4 jump lunges (8 total), 4 arc-pause-slide (mobility movement) 4:51 Rx, 30 shoulder hand-jobbies each side
Lunch- meatloaf, 1 satsuma
Snack- few bites cheese, few bites meatloaf
Dinner- carnitas on lettuce leaves with sauteed onions, avocado, and salsa


248- Sunday December 18, 2011
Breakfast- 2 eggs scrambled, 3 pieces bacon, few bites hash browns, coffee with cream
Lunch- skipped
Dinner- lemon grass beef, 2 chicken wings, 1 satsuma


249- Saturday December 17, 2011
Breakfast- buffet- few bites denver scramble, 3 pieces bacon, cantalope, few bites chorizo scramble with guac, sausage patty with scrambled egg, coffee with cream
Lunch- pork tacos, chips and salsa, 1 glass sangria (different restaurant then day before, but I guess I like the same thing!)
Dinner- at Bouchon- braised beef short rib special- beef short rib on toasted barley with shaved brussel sprouts (SO salty), 2 glasses red wine


250- Friday Decmeber 16, 2011
Breakfast (at 6am)- 2 eggs scrambled, 3 pieces bacon, few bites hash browns, coffee with cream, mimosa
Lunch (breakfast #2 at 11am)- bacon/avocado/green onion scramble, coffee
Happy hour (at 3pm)- chips and hummus, few bites pork from inside a slider, glass of red wine
Dinner (at 9pm)- 3 carnitas tacos, chips and salsa, 1 glass sangria


251- Thursday December 15, 2011
Breakfast- sausage patty and scrambled egg, coffee with cream
Lunch- stir fried veggies, tuna salad
VEGAS!
Dinner- beef short rib, potato, salad, 1 margarita
Supplements- 2000 I.u. vitamin D


252- Wednesday December 14, 2011
Breakfast- 4 pieces uncured bacon, coffee with cream
Workout- warm-up- 100/75/50/25 single unders complete 3 inchworms and 10 back extensions after each set of single unders (4 rounds) then: 6 rounds of: 60 second air squat, 6x barbell rollout- 135#, 6x pass throughs 12:11 (196 squats)
Lunch- pot roast, veggies
Dinner- curry chicken
Supplements- 2000 I.u. vitamin D


253- Tuesday December 13, 2011
Breakfast- 4 pieces uncured bacon, coffee with cream
Workout- warm up- 5:00 of turkish get-ups (10#) then 6 rounds: 7/5/3 Deadlift 95/115/135, 10 weighted sit-ups (25#), 3x scorpion stretch on each side (active rest mobility move)- 18:48 
Lunch- steak, veggies
Dinner- steak, steamed broccoli
Supplements- 2000 I.u. vitamin D


254- Monday December 12, 2011
Breakfast- sausage patty and scrambled egg, coffee with cream
Pre-workout snack- 1/2 sausage
Workout- warm-up 3 rounds of: 6 deadlifts, 6 bent over rows, 6 hang cleans, 6 front squats, 6 push press, 6 back squats (65#) perform each round unbroken preferably.  Then, 4 rounds of: 4 barbell burpees, 4 squat jumps, 4 head on wall reverse flys. (3:56) Then: 30 glute leg lifts on each side.
Lunch- tuna salad, cole slaw
Dinner- beef fajitas- teres major steak sliced, onion/pepper mix, salsa, and green onion
Supplements- 1200mg Fish oil, 2000 I.u. vitamin D


255- Sunday December 11, 2011
Breakfast- 4 pieces bacon, cole slaw, coffee with cream
Lunch- two leftover party meatballs, cole slaw
Dinner- pork soup



256- Saturday December 10, 2011
Breakfast- 4 pieces uncured bacon, coffee with cream
Lunch- too busy with party preparations to eat- had a few bites here and there of cheese, salami, raw veggies, etc.
Dinner- 2 party meatballs, pulled pork, cole slaw, few corn chips, 3 vodka/lemonade drinks, 2 glasses red wine
pre-bed drunk eats- pulled pork, slaw, few pieces cheese and salami


257- Friday December 9, 2011
Breakfast- all natural sausage patty
Lunch- beef skewer, catered BBQ lunch at work- ribs and cole slaw
Dinner- skipped (ate A LOT of lunch)


258- Thursday December 8, 2011
Breakfast- 2 eggs scrambled, 2 pieces bacon, coffee with cream
Lunch- hamburger patty on mixed greens with balsamic dressing
Dinner- roasted chicken leg quarter, mashed yams


259- Wednesday December 7, 2011
Breakfast- apple with almond butter, coffee with cream
Lunch- cheese, natural pepperoni, dark chocolate squares
Dinner- pork loin, braised cabbage


260- Tuesday December 6, 2011
Breakfast- 2 chicken pineapple bacon sausages, coffee with cream
Workout- 100 sumo squat step ups on each leg- 18:50
Lunch- crown rib pork chop, veggies
Dinner- chicken curry


261- Monday December 5, 2011
Breakfast- natural sausage patty w/ guac, coffee with cream
Workout- 1 burpee broad jump circuit, 50m run, 2 burpee broad jump circuits, 50m run....10 burpee broad jump circuits, 50m run- 19:16
Lunch- 2 chicken pineapple bacon sausages, salad
Dinner- pork soup
Supplements- 1200mg Fish oil, 2000 I.u. vitamin D


262- Sunday December 4, 2011
Breakfast- scrambled egg, sausage patty, coffee with cream
Lunch- 1/2 apple w/ almond butter, teres major steak, roasted veg medley
Dinner- 2 chicken tamales, chips and salsa
Supplements- 2000 I.u. vitamin D


263- Saturday December 3, 2011
Breakfast- 2 chicken pineapple bacon sausages, 2 paleo banana pancakes, coffee with 1/2&1/2
Lunch- few bites natural, uncured pepperoni, 1/4 huge apple, few bites cheese
Dinner- teres major steak, sauteed spinach, roasted veg medley (cauliflower, yam, carrot, onion), 2 glasses red wine


264- Friday December 2, 2011
Breakfast- 2 chicken pineapple bacon sausages, coffee with cream
Lunch- Tuna salad on corn chips
Dinner- beef tacos, 3 satsumas


265- 100 days Boo-yah! Thursday December 1, 2011
Breakfast- scrambled egg and sausage patty, coffee with cream
Workout- 15 minute AMRAP- 8 dynamic push-ups (1" riser), 8 hang power snatches (45#), 20 second V-sit hold- 8 full rounds 
Lunch- tuna salad on corn chips, 2 satsumas
Dinner- tamales, roasted veggies
Supplements- 1200mg Fish oil, 2000 I.u. vitamin D


266- Wednesday November 30, 2011
Breakfast- scrambled egg and sausage patty, coffee with cream
Workout- Back squats- trying for 3 rep max stopped at 165# focusing on form.  Did these in June and got to 185# as my 3 rep max.  June was also pre-ankle injury.
Lunch- asian chicken salad
Dinner- steak, yam
Supplements- 2000 I.u. vitamin D


267- Tuesday November 29, 2011
Breakfast- scrambled egg and sausage patty, coffee with cream
Lunch- steak and spinach salad with vinaigrette, 2 satsumas
Dinner- carnitas, roasted veggies, popcorn
Supplements- 1200mg Fish Oil, 2000 I.u. vitamin D



268- Monday November 28, 2011
Breakfast- fresh egg scramble with broccoli and steak
Workout- Grace- 30 clean and jerks (full squat)- 75#, 8:17
Lunch- steak/veggie mix, mashed yams
Dinner- beef soup


269- Sunday November 27, 2011
Breakfast- steak/veggie breakfast tacos w/guac, coffee with cream (3 cups)
Lunch- skipped
Dinner- steak, pan roasted veggie mix (brussel sprouts, onions, butternut squash), broccoli sauteed in olive oil and garlic, few dried cherries


270- Saturday November 26, 2011
Breakfast- sausage/veggie breakfast tacos w/ guac, coffee with cream
Lunch- skipped
Workout- 2 hours football
Dinner- chili sprinkled with cheese, few corn chips, handful almonds


271- Friday November 25, 2011
Breakfast- 2 pieces bacon, small piece paleo pumpkin pie, coffee with cream, hand full almonds
Lunch- cheese quesadillas on corn tortillas with guac
Dinner- grilled turkey, smashed yams, peas, cranberry relish, slice paleo pumpkin pie


272- THANKSGIVING- Thursday November 24, 2011
Brunch- 3 pieces bacon, roasted almonds, cured meats, cheese, grapes, coffee with 1/2&1/2
Dinner- grilled turkey (dark meat), smashed yam/butternut squash, brussel sprouts, roasted cauliflower and carrots, spinach salad, peas, cranberry relish, paleo pumpkin pie with whipped cream, 3-4 glasses wine



273- Wednesday November 23, 2011
Breakfast- natural sausage patty, paleo yam/pumpkin pancake, coffee with cream
Workout- Push press- 10@ 90% of 10rpm = 70#, 3@ 90% of 1rpm= 100#, 10@95% of 10rpm= 75# 2@95% of 1rpm=105#, try for new 10rpm= 85#, and 3 tries for new 1rpm- 110# didn't get new max (previous max is 115#).
Lunch- tuna salad, 2 satumas
Dinner- Beef soup
Supplements- 1200mg Fish oil, 2000 I.u. vitamin D


274- Tuesday November 22, 2011
Breakfast- natural sausage patty w/ guac, coffee with cream
Workout- 10 rounds- 10 russian KB swings (50#), 5 burpee broad jumps 12:45
Lunch- meatloaf, 2 satsumas
Dinner- cup of squash soup, steak, mashed red potatoes, spinach (at Ivars)
Supplements- 1200mg Fish oil, 2000 I.u. vitamin D


275- Monday November 21, 2011
Breakfast- leftover chicken sausage/veggie scramble, 1 piece bacon, few slices pineapple, few strawberries, coffee with cream
Lunch- meatloaf, few slices yam
Dinner- Beef soup
Supplements- 1200mg Fish oil, 2000 I.u. vitamin D


276- Sunday November 20, 2011
Breakfast- sausage patty, scrambled egg, coffee with cream
Workout- 1.5 mile walk, 2.7 mile run (29:16)
Lunch- pineapple, strawberries, chicken sausage/egg/veggie scramble, 2 pieces bacon, roasted cauliflower and yams
Dinner- meatloaf, roasted veggies


277- Saturday November 19, 2011
Breakfast- 2 sweet potato/pumpkin paleo pancakes, 3 pieces uncured beef bacon, coffee with 1/2&1/2
Lunch- 2 satsumas
3 mile walk
Dinner- 2 bratwurst with onions/mustard, 2 satsumas, 2 pieces bacon, few pieces fresh pineapple


278- Friday November 18, 2011
Breakfast- sausage patty, scrambled egg, coffee with 1/2&1/2
Lunch- 2 roasted chicken thighs-skin on, cauliflower, carrot, yam mix
Dinner- (my favorite snack) unsweetened coconut flakes, few raisins, square dark chocolate chopped, few walnuts
Supplements- 1200mg Fish oil, 2000 I.u. vitamin D



279- Thursday November 17, 2011
Breakfast- sausage pieces, bacon pieces, 2 eggs scrambled, 2 strawberries, coffee with cream
Workout- 100m run, 21-15-9 power clean, burpees, 100m run after each set- 13:32 (75#)
Recovery- 1 skinny yam
Lunch- roast beef slices, salad, 2 satsumas
Dinner- asian chicken salad w/ avocado
Supplements- 1200mg Fish oil, 2000 I.u. vitamin D


280- Wednesday November 16, 2011
Breakfast- natural sausage patty, 2 slices yam (1/8th yam?), coffee with cream
Lunch- steak, onions, 3 slices yam
Dinner- salad with steak and onions, vinaigrette
Supplements- 1200mg Fish oil, 2000 I.u. vitamin D


281- Tuesday November 15, 2011
Breakfast- natural sausage patty, 2 paleo banana pancakes, coffee with cream
Workout- 200m run, 60 hand to hand KB swings (35#), 60 single-unders, 10 back extensions, 100m run, 40 H2H KB swings, 60 single unders, 20 back extensions, 100m run, 20 H2H KB swings, 60 single unders, 30 back extensions, run 200m- 13:21
Recovery- 1 satsuma
Lunch- carnitas on corn tortillas, broccoli, 1 satsuma
Dinner- carnitas, caramelized onions, roasted yam
Supplements- 2000 I.u. vitamin D


282- Monday November 14, 2011
Breakfast- coffee with 1/2&1/2, sausage patty and scrambled egg
Workout- 1/2 mile run to gym, 3 rounds: 100ft OH weight walking lunge (25#), 10 front squats (95#), to pole and back (150ft?) waiters walk (35# KB one round, switched to 25# for rounds 2&3)- 18:36, 1/2 mile run back to office
Recovery- 2 satsumas
Lunch- steak, balsamic onions, curried cauliflower
Dinner- chicken soup, 6" corn tortilla quesadilla (while soup was heating up)
Supplements- 2000 I.u. vitamin D


283- Sunday November 13, 2011
3 mile walk 
Breakfast- coffee with 1/2&1/2, sausage patty and scrambled egg
Lunch- few bites steak, balsamic onions, curried cauliflower, 1 satsuma
Dinner- grilled chicken, salad, 1 satsuma
Supplements- 1000 I.u. vitamin D


284- Saturday November 12, 2011
Breakfast- 2 natural chicken sausages, 2 paleo banana pancakes with grass fed butter, coffee with cream
Lunch- leftover meatballs and cauliflower rice, small piece paleo pumpkin cake (Health-Bent)
Dinner- homemade chicken soup with broccoli
Supplements- 1200 mg fish oil, 1000 I.u. vitamin D


285- Friday November 11, 2011
Breakfast- 2 all natural chicken sausages, coffee wtih cream
Lunch- roasted tarragon-orange chicken, 2 satsumas
Dinner- moroccan meatballs (thanks PaleOMG) and cauliflower rice


286- Thursday November 10, 2011
Breakfast- apple, few bites pork shoulder, coffe with cream
Workout- strength skill- Bulgarian split squats 3X10 (45#) 3 rounds: 3x bear complex 65# (power clean, front squat, push press, back squat, push press) 15 toes to bar- 6:56 cool down 800m run
Lunch- roasted chicken breast w/skin, roasted veggies (cauliflower, carrots, brussle sprouts)
Dinner- roasted tarragon-orange chicken, steamed broccoli, 2 satsumas
Supplements- 1200mg fish oil, 2000 I.u. vitamin D



287- Wednesday November 9, 2011
Breakfast- natural chicken breakfast sausage patty, pumkin-banana pancake, coffee with cream
Workout- strength day- push press: Using 10 RM and 1 RM established last week, 0.7(10RM)x10 - 0.7(1RM)x3 - 0.75(10RM)x10 - 0.75(1RM) x2 - attempt new 10RM - 1RM - 1RM - 1RM
55# x 10, 80# x 3, 60# x10, 85# x 2 
new 10 RM-85#
new 1 RM- 115#
Recovery- 2 satsuma oranges
Lunch- roasted chicken leg/thigh, salad with vinaigrette
Dinner- braised pork, roasted veggies, 1/2 apple w/ almond butter
Supplements- 1200mg fish oil, 2000 I.u. vitamin D


288- Tuesday November 8, 2011
Breakfast- 2 chicken bacon pineapple sausages, coffee with cream
Workout- AMRAP 15 min- 6 deadlifts (135#), 3 point shuttle run, 9 pull-ups (jumping) 6 rnds + 1 DL
Recovery- 2 satsuma oranges
Lunch- pork-veggie curry with cauliflower rice, salad, few chicken wings
Dinner- last of the pork-veggie curry and cauliflower rice
Supplements- 1200mg Fish Oil, 2000 I.u. vitamin D


289- Monday November 7, 2011
Breakfast- 2 chicken bacon pineapple sausages, 1 paleo pumpkin muffin, coffee with cream
Lunch- pork-veggie curry with cauliflower rice, 2 satsuma oranges
pre-workout- paleo pumpkin muffin
Workout- AMRAP 12 min: 20m bear crawl, 7 deadlifts (155#), 4 strict pull-ups (subbed ring rows) (7 rnds + 5 DL)
Recovery/dinner- curry leftovers
Supplements- 1200mg Fish Oil, 2000 I.u. vitamin D


290- Sunday November 6, 2011
Breakfast- 1 paleo pumpkin muffin with grass-fed butter, 4 pieces painted hills beef bacon, coffee with coconut milk 
Workout- 3 mile walk
Lunch- 1/2 chicken breast, spinach, paleo muffin
Dinner- pork-veggie curry with cauliflower rice, paleo muffin, 1 satsuma


291- Saturday November 5, 2011
Breakfast- 2 pumpkin-banana pancakes, 3 pieces painted hills beef bacon, coffee with cream
Lunch- few chips and salsa
Dinner- chicken tacos, 1 paleo pumpkin muffin
Supplements- 1200mg Fish Oil, 1000 I.u. vitamin D

292- Friday November 4, 2011
Breakfast- natural chicken breakfast sausage, coffee with coconut milk beverage
Lunch- salad with cilantro lime pesto chicken and lime vinaigrette, piece of pot roast
Dinner- 3 chicken tacos, square organic dark chocolate
Supplements- 1200mg fish oil, 2000 I.u. vitamin D


293- Thursday November 3, 2011
Breakfast- 2 chicken sausages with bacon and pineapple (new Aidell's flavor!!), coffee with coconut milk beverage
Workout- 5 rounds: 10 hang cleans (65#), 10 weighted barbell step-ups (45#), 10 bar facing burpees (jump over bar)- 17:11
Recovery- banana
Lunch- meatball soup
Dinner- cilantro lime marinated beef tacos with veggies, popcorn, square organic dark chocolate
Supplements- 1200mg fish oil, 2000 I.u. vitamin D

294- Wednesday November 2, 2011
Breakfast- natural chicken breakfast sausage, coffee with coconut milk beverage
Workout- establish 10 rep max push press and 1 rep max push press (75#/105#)
Lunch- leftover pumpkin/apple curry braised pork, green beans
Dinner- meatball soup
Supplements- 1200mg Fish Oil, 2000 I.u. vitamin D


295- Tuesday November 1, 2011
Breakfast- natural chicken breakfast sausage, guacamole, coffee with coconut milk beverage
pre-workout- few bites taco meat with lettuce and 7 tortilla chips
Workout- 21-15-9 Ball slams, KB thrusters (25#) 12 m bear crawl, sprint to pole and back, 12m bear crawl after each round- 14:36 oh, and 5 burpees everytime KB hits floor (30 burpees)
Lunch- leftover steak with revised coffee bbq sauce from ribs, braised cabbage with apples
Dinner- pumpkin/apple curry braised pork (recipe to come soon!), white asparagus
Supplements- 1200mg Fish oil


296- Monday October 31, 2011
Breakfast- natural chicken breakfast sausage, guacamole, coffee with coconut milk beverage
Lunch- left over ribs with coffee bbq sauce, broccoli
Dinner- steak with revised coffee bbq sauce from ribs, braised cabbage with apples, popcorn
Supplements- 1200mg Fish oil

297- Sunday October 30, 2011
Breakfast- 4 pieces natural uncured bacon, 2 banana-squash pancakes, coffee with 1/2&1/2
Lunch- curried coconut butternut squash with chicken
Dinner- roasted pork spareribs with coffee sauce, broccoli, apple


298- Saturday October 29, 2011
Breakfast- 4 pieces natural uncured bacon, 2 banana-squash pancakes, coffee with 1/2 & 1/2
Lunch- curried coconut butternut squash with chicken
Dinner- left over smorgashboard- few bites carnita meat, sauteed peppers and onions, few bites curried coconut butternut squash with chicken, 1 glass red wine, 1/2 apple with almond butter


299- Friday October 28, 2011
Breakfast- fresh eggs scrambled with veggies and natural sausage, coffee with coconut milk beverage
Lunch- left over carnitas, chips, salsa
Dinner- curried coconut butternut squash with chicken breast


300- Thursday October 27, 2011
Breakfast- fresh eggs scrambled with veggies and natural sausage, coffee with coconut milk beverage
Workout- 50 reps of each (any combination/#of reps you want to get to 50)- OH squat (PVC), pull-ups, push-ups, squat thrusts, sit-ups, power clean (65#) Result: 19:36
Lunch- chicken and veggies
Dinner- 3 carnitas tacos on corn tortilla w/ veggies, lime, salsa, few chips, 2 glasses wine (1 red, 1 white)


301- Wednesday October 26, 2011
Breakfast- fresh eggs scrambled with veggies and natural sausage, coffee with 1/2&1/2
Workout- Deadlifts!  Working to 3 rep max- 15, 11, 7, 3, 3, 3 (200#), 1 mile run
Lunch- fruit leather
Dinner- Chicken soup, 1 square organic dark chocolate


302- Tuesday October 25, 2011
Breakfast- 2 chicken apple sausages
Workout- 10 push-ups, 20 KB swings, 30 Toes 2 Bar, 40 Air Squats, 50 Back Extension, 40 Air Squats, 30 Toes 2 Bar, 20 KB swings, 10 push-ups (13:28 mostly Rx)
Lunch- fruit leather, sausage, 1/2 inch square organic dark chocolate
Dinner- chips and salsa, beef soup



303- Monday October 24, 2011
Breakfast- small portion of fresh eggs scrambled with chicken sausage, yam, peppers.  2 pieces natural bacon, paleo banana muffin, coffee with coconut milk beverage
Lunch- 2 chicken apple sausages
Workout- Filthy Fifty- 50 box jumps, 50 jumping pull-ups, 50 kettlebell swings, 50 walking lunges, 50 knees to elbows, 50 push press, 50 back extension, 50 wall ball shots, 50 burpees, 50 double unders.
Dinner- NY steak, onions, veggies, chips/salsa


304- Sunday October 23, 2011
Breakfast- eggs/zucchini scramble, paleo banana muffin, coffee with 1/2&1/2
Workout- 2 mile run + lots of walking
Lunch- skipped
Dinner- beef soup, square organic dark chocolate


305- Saturday October 22, 2011
Breakfast- chicken apple/veggie scramble, paleo banana muffin, coffee
Lunch- spinach salad with chicken, almonds, pears, and balsamic, coffee with 1/2&1/2
Dinner- roasted carrots, asparagus, curried butternut squash with chicken, 2 glasses red wine


306- Friday October 21, 2011
Breakfast- 5 pieces natural uncured bacon, coffee with So Delicious coconut milk
Lunch- carnitas and 1/2 avocado
Dinner- curried cauliflower salad, basil chicken and red wine- girls weekend begins!


307- Thursday October 20, 2011
Breakfast- 2 pieces natural, uncured bacon, scrambled eggs, sausage patty, coffee with 1/2&1/2
Workout- 20min AMRAP: 10 push press, 10 pull-ups, 10 push-ups, 50m run (6 + 10 push press and 10 pull-ups)
Lunch- organic beef meatloaf
Dinner- 3 bbq ribs, some brisket, yam, cole slaw


308- Wednesday October 19, 2011
Breakfast- 5 pieces natural, uncured bacon, coffee with coconut milk beverage
Workout- 20min AMRAP: 10 barbell burpee squat clean thruster (started at 65#, had to move to 45#), 10 side to side lunges over cones, 10 full sit ups, 50m run (4 rounds + 6 burpee clean things)
Lunch- curried beef, broccoli
Dinner- chicken/veggie soup, salad

309- Tuesday October 18, 2011
Breakfast- sausage patty, scrabled egg, coffee with 1/2 & 1/2
Workout- 20min AMRAP- 10 wall balls, 10 box jumps, 10 burpee over cones (lateral jump) sprint 50m (5 complete rounds)
Lunch- pork loin chop, caramelized onions
Dinner- curried beef, broccoli
Supplements- 1200mg fish oil


310- Monday October 17, 2011
Breakfast- 1 chicken mango sausage, 2 paleo banana muffins
Lunch- roasted chicken breast with skin, 1/2 red bell pepper
Workout- 10-20-30-20-10 medicine ball cleans (14#) pullups (subbed ring rows and jumping pull-ups)
Recovery- paleo banana muffin
Dinner- pork loin chops, salad, caramelized onions



311- Sunday October 16, 2011
Breakfast- delicata squash pancakes, 1 chicken apple sausage, coffee with 1/2&1/2
Workout- 2 hours of football/ultimate frisbee
Lunch- fresh tomato soup, 2 andouille sausages
Dinner- roasted chicken, salad, paleo banana muffin (adapted from Elenas Pantry, no added sweetener)


312- Saturday October 15, 2011
Breakfast- delicata squash pancakes (roasted squash, egg and almond butter), coffee with cream
Lunch- skipped
Dinner- 2 chicken mango sausages, 1/2 roasted delicata squash


313- Friday October 14, 2011
Breakfast- 2 chicken apple sausages, coffee with coconut milk beverage
Lunch- crockpot pork and veggies
Dinner- pork quesadillas on corn tortillas, 1/2 delicata squash, fruit leather

314- Thursday October 13, 2011
Breakfast- scrambled eggs, bacon, fruit, coffee with 1/2&1/2
Lunch- 2 chicken apple sausages
Dinner- crockpot meal- veggies, pork


315- Wednesday October 12, 2011
Breakfast- inside of a Starbucks breakfast sandwich (sausage and egg) coffee with 1/2&1/2
Lunch- salad with braised tri tip, orange
Dinner- lamb skewers, prosciutto wrapped asparagus, mongolian beef, curry chicken, kung pao chicken, 2 glasses red wine, 2 glasses white


316- Tuesday October 11, 2011
Breakfast- fruit, coffee with 1/2&1/2
Lunch- salad, flank steak
Dinner- chicken breast, salad, 2 meatballs, many glasses red wine


317- Monday October 10, 2011
Breakfast- eggs scrambled with spinach, bacon, avocado, few bites  
fruit, coffee with 1/2&1/2
Lunch- pulled pork, brussel sprouts, yam, salad
Dinner- roasted chicken, yam 


318- Sunday October 9, 2011
Breakfast- fresh eggs scrambled with chicken apple sausage and  
veggies, coffee with 1/2&1/2
Lunch- chicken thigh
Dinner- pulled pork, brussel sprouts, yams, salad


319- Saturday October 8, 2011 (headed to Cali)
Breakfast- 4 pieces bacon, coffee w 1/2&1/2
Lunch- pan fried pork chop, organic salad, plantain- Sol Food, San  
Rafael, CA
Dinner- grass fed hamburger on organic greens with roasted red pepper,  
grilled onions, avocado, with balsamic dressing- The Counter, Corte  
Madera, CA


320- Friday October 7, 2011
Breakfast- natural, uncured bacon, coffee with So Delicious coconut milk
Lunch- roasted chicken breast (skin on), 1 raw red pepper
Dinner- stir fry beef and veggies



321- Thursday October 6, 2011
Breakfast- natural sausage and veggie scramble, coffee with So Delicious coconut milk
Workout- 6 rounds: 30s max OH squat (35#) 30s rest, 30s max burpee 30s rest, 30s max thruster (35#) 30s rest
Lunch- roasted chicken breast (with skin!) roasted delicata squash from our garden
Dinner- soup


322- Wednesday October 5, 2011
Breakfast- natural sausage, veggie scramble, coffee wtih So Delicious coconut milk
Workout- 9 rounds: 60s KB swings (russian) 60s Rest (35# KB) 35-34-35-34-34-34-34-35-36
Lunch- cauliflower leek soup, pork shoulder, 1/2 red pepper
Dinner- roasted chicken, roasted delicata squash from our garden
Supplements- 1200mg Fish Oil


323- Tuesday October 4, 2011
Breakfast- 1 chicken apple sausage, 1 chicken mango sausage, coffee with So Delicious coconut milk
Workout- 6 rounds of: 60s max reps push-up, 60s rest, 60s max reps pull-up, 60s rest, 60s max reps box jump (15"), 60s rest (adding up highest and lowest reps for each movement= 114), practiced kipping swings
Lunch- pork shoulder & veggies
Dinner- pork lettuce wraps w/ caramelized onion and cheddar
Supplements- 1200mg Fish Oil



324- Monday October 3, 2011
Breakfast- 2 chicken apple sausage, coffee with So Delicious coconut milk
Lunch- pork shoulder, veggies
Dinner- cauliflower leek soup


325- Sunday October 2, 2011
Breakfast- 4 pieces uncured bacon, coffee with 1/2&1/2
Lunch- pork shoulder, veggies
2 mile walk
Snack- uncured pepperoni slices
Dinner- 2 chicken thighs, salad, roasted carrots


326- Saturday October 1, 2011
Breakfast- left over paleo pizza, bacon, coffee with 1/2&1/2
Lunch- beef soup
Dinner- 2 chicken mango sausages, 1 pork shoulder taco on corn tortilla
Supplements- 1200mg fish oil, 2000 I.u. vitamin D


327- Friday September 30, 2011
Breakfast- coffee with So Delicious coconut milk, 2 chicken/apple sausages
Lunch- 6 baby back pork ribs, 5 strawberries
Dinner- paleo pizza with almond flour crust, topped with natural pepperoni, fresh mozz, pineapple


328- Thursday September 29, 2011
Breakfast- coffee with So Delicious coconut milk, sausage/fresh egg/veggie scramble
Workout- death by push up, pull up pyramid (12)
Lunch- organic hamburger patty on lettuce with red wine vinaigrette
Dinner- beef soup, paleo strawberry crisp, few bites smoked pork


329- Wednesday September 28, 2011
Breakfast- coffee with 1/2 & 1/2, 3 pieces bacon, scrambled fresh eggs, berries
Workout- death by burpee clean and press (65#) pyramid (1 burpee clean and press minute 1, 2 BC&P minute 2, 3 BC& P minute 3...etc.) go until you do not complete the # of BC&P for the minute you are on (I failed to get 8 at minute 8, so my score is 7) Rest 2 minutes.  Starting from your high score, work backwards every minute on the minute back to 1. 
Lunch- grilled pork w/ guac, 1/2 peach
Dinner- grilled andouille sausage, salad w/ red wine vinaigrette, 1/2 a yam, 1 tbsp almond butter


330- Tuesday September 27, 2011
Breakfast- coffee with 1/2 and 1/2, few bites natural sausage, 2 paleo pancakes with blackberry compound butter, 2 pieces bacon, 1 egg scrambled, berries, slice cantalope
Workout- 35 back extenstions, death by 10m sprints, 35 back extensions (15 sprints)
Lunch- natural pepperoni, carrots, pecans
Dinner- salad with grilled pork, avocado, and balsamic, 1/2 white peach
Supplements- 1200mg Fish Oil


331- Monday September 26, 2011
Breakfast- coffee with So Delicious coconut milk, natural sausage and guac
Lunch- 2 chicken legs, 1/2 peach
Pre-workout- natural pepperoni, pecans, fruit leather
Workout- 50m OH lunge (25#), 45 jump touches (12"), 40 goblet squats (35#), 35 double unders (70 singles), 30 KB swings (35#), 25 squat hold wall balls (14#), 20 mountain climbers, 15 handstands, 10 KB press on each arm (25#), 5 tire flips, 50m bear crawl (20:32)
Recovery- banana, pecans
Dinner- beef soup


332- Sunday September 25, 2011
Breakfast- coffee with 1/2&1/2, paleo banana pancakes with blackberry butter and 1/2 of a white peach
Lunch- Chili
Dinner- small piece flank steak,  2 grilled chicken legs, roasted veggie salad w/balsamic dressing


333- saturday September 24, 2011
Breakfast- coffee with 1/2&1/2, paleo banana pancakes with blackberry  
butter
Lunch- cauliflower leek soup
Dinner-(at friends party)  pulled pork, guacamole, chips and salsa



334- Friday September 23, 2011
Breakfast- coffee with So Delicious coconut milk, fresh egg, sausage,  
veggie scramble w/guac
Lunch- Chili
Dinner- "potato" (cauliflower) leek soup, paleo plum/nectarine crisp



335- Thursday September 22, 2011 (30 days down!)
Breakfast- coffee with So Delicious coconut milk, fresh egg, sausage, veggie scramble
Workout- 400m run, 21 clean and press, 15 OH squats, 9 jumping pull-ups, 400m run, 15 clean and press, 9 OH squats, 21 jumping pullups, run 400m, 9 clean and press, 21 OH squats, 15 jumping pullups, run 400m 
Lunch- pork, cabbage slaw
Snack- 1/2 apple and coastal cheddar
Dinner- paleo chili (sans beans)


336- Wednesday September 21, 2011
Breakfast- coffee with So Delicious coconut milk, 2 sausages
Workout- overhead squat day- 5, 6? rounds of 3 rep OHS- got to 95# X 3
Lunch- pork, cabbage slaw
Dinner- Indian food- tandori chicken/veggies

337- Tuesday September 20, 2011
Breakfast- coffee with So Delicious coconut milk, 5 pieces natural uncured bacon
Workout- 20 rounds (each round is one minute): Powerclean, hold rack position 20 sec, thruster, hold overhead 10 sec, rest 30 seconds 65#
Recovery- nectarine
Lunch- grilled chicken breast on top of salad w/ balsamic vinaigrette
Dinner- pulled pork, cabbage slaw, grilled carrots, onions, few bites ox tail terrine


338- Monday September 19, 2011
feeling much better (got 10+ hours of great sleep!)
Breakfast- coffee with So Delicious coconunt milk, 2 sausages
Lunch- creamy pesto roasted chicken, salad w/ rice vinaigrette
Workout- 4 rounds: 15 wall balls, 25 kettlebell swings (35#), 35 single unders (12:07 Rx)
Dinner- roasted chicken, salad w/ balsamic vinaigrette, 90% dark chocolate square w/almond butter



339- Sunday September 18,2011- camping, on the road, home
Breakfast- 1 paleo pancake with blackberry butter, 2 fresh eggs scrambled, chicken sausage, coffee with 1/2&1/2
Lunch- 2 burger patties, sweet potato fries
Dinner- sausages, roasted cauliflower, salad


340- Saturday September 17, 2011- camping
Breakfast- 3 paleo pancakes with blackberry butter and fresh raspberries, chicken sausage patty, coffee with 1/2&1/2
Lunch- sausages and veggies (onion, carrots, squash)
Snack- Margarita, sweet potato fries
Dinner- organic hamburger, veggies (yam, onion, brussel sprouts, squash, carrots), 2 glasses Prosecco


341- Friday September 16, 2011- on the road
Breakfast- coffee with 1/2&1/2
Lunch- 3 pork tacos, chips & salsa, handful nuts
Dinner- Margarita, chips and salsa, carnitas, peppers, onions, guacamole
2 glasses Prosecco


342- Thursday September 15, 2011
Breakfast- coffee with 1/2 & 1/2, 2 breakfast sausages
Workout- 21-15-9 Sumo deadlift high pulls, burpees
Lunch- cauliflower fried rice with pork, salad with chicken
Dinner- beef pho'


343- Wednesday September 14, 2011
Breakfast- coffee with So Delicious coconut milk, 2 breakfast sausages
Lunch- cauliflower fried rice with pork, small chunk organic hamburger
Dinner- 2 chicken tacos, guacamole, chips, salsa



344- Tuesday September 13, 2011
Breakfast- coffee with So Delicious coconut milk, 5 pieces bacon
Workout- 13 min AMRAP- 15 deadlifts 15 upright rows 15 squat thrusts 15 push press 15 front squat (45#)
Lunch- organic hamburger patty, peach
Dinner- asian cauliflower fried rice with pork


345- Monday September 12, 2011
Breakfast- coffee with So Delicious coconut milk, 5 pieces bacon
Lunch- braised pork, cabbage, asparagus
Workout- "Angie" 100 pull-ups (ring rows), 100 push-ups, 100 sit-ups, 100 squats (complete one activity before moving to the next)
Recovery-peach
Dinner- organic hamburger, asparagus, 90% chocolate and almond butter

346- Sunday September 11, 2011
Breakfast- coffee with 1/2&1/2, 2 chicken sausages
Lunch- braised pork shoulder and cabbage
Dinner- pork, salad


347- Saturday September 10, 2011
Breakfast- coffee with 1/2&1/2, chicken sausage, 2 paleo pancakes
Lunch- 3 pieces bacon, roasted veggies (cauliflower, yams, asparagus), kale salad, 3 mimosas (yikes!?)
Dinner- beef/veggie soup


348- Friday September 9, 2011
Breakfast- coffee with 1/2 & 1/2, sausage/egg/veggie scramble
Lunch- chicken breast, avocado, lime
Dinner- Salad with chicken breast and vinaigrette, 2 chicken sausages
Supplements- 1200mg Fish oil



349- Thursday September 8, 2011
Breakfast- coffee with So Delicious coconut milk, sausage/egg/veggie scramble
Workout- 21-15-9 Sumo Deadlift High Pulls, Burpees
Lunch- chicken breast, peppers and onions, avocado
Dinner- salad with chicken breast and vinaigrette, chips and salsa
Supplements- 1200mg Fish oil


350- Wednesday September 7, 2011
Breakfast- coffee with So Delicious coconut milk, sausage/egg/veggie scramble, guac
Workout- 21-15-9 Power Cleans (65#), Knees to Elbows
Lunch- 1 chicken apple sausage, leftover cauliflower fried rice, broccoli slaw salad
Dinner- chips and zucchini hummus, grilled chicken breast, peppers, onions, guacomole/avocado slices


351- Tuesday September 6, 2011
Breakfast- coffee with So Delicious coconut milk, 4 pieces bacon, guacamole
Workout- Fran (21-15-9) Thrusters (65#), pull-ups (jumping)
Recovery- freeze dried apples (aka apple styrofoam)
Lunch- orgainc burger patty on top of cauliflower fried rice
Dinner- grilled chicken apple sausages, broccoli slaw salad



352- Monday September 5, 2011
Breakfast- coffee wiith 1/2 & 1/2, paleo pancakes (egg, almond butter,  
banana) 3 pieces bacon
Lunch- BLTA open face sammies on Paleo bread
2 mile walk with bf deluxe
Dinner- organic burgers, asian fried cauliflower rice


353- Sunday Septemeber 4, 2011
Breakfast- coffee with 1/2 & 1/2, 2 pieces paleo bread with organic  
pasture butter, 1/2 chicken apple sausage
Lunch- skipped
Dinner- pot roast, roasted veggies- purple carrots, cauliflower,  
broccoli, paleo aioli dip



354- Saturday September 3, 2011
Breakfast- coffee with 1/2&1/2, leftover fried "rice"
Workout- 31 Heroes WOD
Recovery/lunch- 1/2 hamburger patty, veggies dipped in "hummus" made of zucchini and macadamia nuts, 2 strawberries, 1 wedge water melon
Snack- peach
Dinner- 1 grilled chicken apple sausage, salad, paleo bread with organic pasture butter


355- Friday Septemeber 2, 2011
Breakfast- coffee with So Delicious coconut milk, 4 pieces natural  
nitrate free bacon smeared with guacamole, one chicken apple sausage
Lunch- leftover pork ribs, cabbage
Dinner- asian fried cauliflower rice with beef, macadamia nuts

356- Thursday September 1, 2011

Breakfast- coffee with So Delicious coconut milk, 5 pieces natural  

nitrate free bacon smeared with guacamole

Workout: 7 rounds: tire carry 50m, 7 deadlifts (135#) this workout had  

a 22 minute cut off time- my time? 21:50!  Ha!

Recovery: peach

Lunch- organic hamburger, braised red cabbage

Dinner- boneless pork ribs, cabbage, salad, few dried apple slices,  

popcorn

357- Wednesday August 31, 2011
Breakfast- coffee with So Delicious coconut milk, small amount of leftover scramble with sausage and peppers, 1 chicken apple sausage, guac
Workout- mobility work- foot work, sprints, lunges, get-ups, shuffles, etc.
Recovery- fruit leather
Lunch- carnitas, pepper, onions, guac, small piece meatloaf
Dinner- organic hamburger, braised red cabbage
Supplements- 1200mg fish oil


358- Tuesday August 30, 2011
Workout- row 500m then the following sequence: 3 rounds of 10 one-armed KB thrusters (25#) (5 on each arm) 10 KB swings (25#), 10 one-armed KB overhead squats (10#) (5 on each arm) after the 3 rounds row 30 sec.  Repeat 2 times (3 rounds total) 
Snack- fruit leather, few dried apple slices
Dinner- grilled chicken thighs, salad with balsamic, grilled squash picked from our garden (so good!) , 1/2 peach with whipped coconut cream (not that great)
Supplements- 1200mg fish oil



359- Monday August 29, 2011
Breakfast- coffee with So Delicious coconut milk, scramble with  
sausage and peppers, guac
Lunch- carnitas, pepper, onions, guac
Workout- 4 rounds: 20 wall balls, 60 modified single unders (still  
can't jump yet)
Recovery- Fruit leather
Dinner- meatloaf made with organic hamburger, roasted tomatoes and salad
Supplements- 1200mg fish oil


360- Sunday, August 28, 2011
Breakfast- coffee with 1/2 and 1/2, scramble with sausage and peppers,  
topped with a little guacamole
Lunch- 2 chicken mango sausages, asian slaw salad
Dinner- pulled pork lettuce fajitas with peppers/onions guac and a  
squeeze of lime



361- Saturday, August 27, 2011

Breakfast- coffee with 1/2 and 1/2, broccoli and sausage

Lunch- fruit leather, square 100% chocolate bar, handful almonds

Dinnner- chicken mango sausages, asian style broccoli slaw salad, 100% juice freeze

362- Friday, August 26, 2011

Breakfast- coffee with So Delicious coconut milk, natural sausage patty, strawberries

Lunch- left over yellow curry pot roast, salad, chips, guac from catered lunch, strawberries

Dinner- broccoli sauteed with garlic and 4 chicken mango sausages

Supplements- 1200mg Fish oil, 2000 Iu vitamin D

363- Thursday, August 25, 2011

Breakfast- coffee with So Delicious coconut milk, 2 chicken apple sausages

Workout- partner WOD- hold 2 35# kettlebells in the standing rack position while your partner completes: 5 pull-ups, 5 push press (65#) 5 burpees.  Switch.  Each partner completes 5 rounds.

Recovery- fruit leather

Lunch- turkey taco meat, strawberries

Dinner- yellow curry pot roast/pork shoulder, cabbage, fruit leather

Supplements: 1200mg fish oil 

364: Wednesday, August 24, 2011

Breakfast- coffee with So Delicious coconut milk, 2 chicken apple sausages

Lunch- turkey taco salad with avocado

Snack- almond butter, fruit leather, slice of cheese

Dinner- 2 chicken legs, chicken thigh


365: Tuesday, August 23, 2011
Breakfast- coffee with So Delicious coconut milk, 2 chicken apple sausages
Workout- every 2 minutes complete: 30 sec plank hold, 5 deadlifts (135#), 5 toes to bar, 10 back extensions any time left over is rest. 10 rounds.
Lunch- steak with balsamic onions
Dinner- turkey tacos on lettuce with fresh green onion (picked 5 min before) and avocado
Supplements: 1200mg Fish Oil


Monday August 22, 2011
Breakfast- coffee with 1/2 and 1/2 sausage patty with guac
Lunch- Agua Verde- 3 pork tacos, few chips and salsa
Dinner- Kingfish Cafe- beef ribs, cooked greens, potato salad, 5-6 bites red velvet cake (if you saw the thing, you would understand, maybe?)


Sunday August 21, 2011
Breakfast- coffee with 1/2 and 1/2, sausage patty with guac
Snack- banana chips
Lunch- salad with chicken breast, bacon bits, guac, creamy avocado dressing
Hike- 2.2 miles
Recovery- banana chips
Dinner- Bicks- 4 pork ribs, watermelon salad


Saturday August 20, 2011
Breakfast- coffee with 1/2 and 1/2, sausage patty with guacamole
Lunch- Ko's Subs (Friday Harbor)- ham, salami, provolone, lettuce (insides of sandwich only)
Dinner- Lake Forest Park Bar and Grill- salad with western hamburger (onion strings, bacon), no bun


Friday, August 19, 2011
Workout: TABATA (20 seconds on, 10 seconds off) squats, push-ups, medicine ball cleans, KB swings
Recovery: fruit leather
Breakfast: bacon, guacamole, coffee with 1/2 and 1/2
Lunch- 1 lettuce wrap with chicken, carnitas w/ 2 corn tortillas, guac, few chips and salsa, margarita
Dinner- salad, chicken breast, green beans


Thursday August 18, 2011
Breakfast- coffee (with So Delicious Coconut Milk), bacon, guacamole
Workout- Row 600m then: 3 rounds 5 pull-ups (subed jumping), 7 push-ups, 9 back extensions, 30 wall balls Row 600m
Recovery- fruit leather
Lunch- hamburger patty, guacamole, nectarine
Dinner- rib eye steak with balsamic onions, roasted veggies- cauliflower, cabbage, carrots, squash from my garden
Supplements- 2400mg fish oil, 2000 I.u. vitamin D


Wednesday August 17, 2011
Breakfast- coffee (with So Delicious Coconut Milk), natural sausage, scrambled egg
Lunch- mediterranean braised chicken (thigh and leg skin on) w/ veggies, nectarine
Snack- Almond butter, macadamia nuts, beef jerky
Dinner- hamburger patty with guacamole
Supplements- 1200mg Fish Oil


Tuesday, August 16, 2011
Breakfast- coffee (with So Delicious Coconut Milk), natural sausage, scrambled egg, handful blueberries
Workout: TABATA (20 seconds all out, 10 seconds rest; 8 times)- One Arm Thrusters (switching arms every round), Shovelers w/10 lb plate (switching sides each round), Plank walk-ups
Lunch- mediterranean braised chicken w/ veggies, nectarine
Snack- 10 tortilla chips
Dinner- organic hamburger, veggies
Supplements- 3600mg Fish Oil, 1000mg vitamin D


Monday August 15, 2011
Breakfast- coffee (with So Delicious Coconut Milk), natural sausage, scrambled egg
Lunch- flank steak and veggie stew, carrots, nectarine (best nectarine EVER)
Snack- spoonful almond butter, 10 tortilla chips
Dinner- mediterranean braised chicken w/ veggies
Supplements taken- 1200mg Fish Oil