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Post by Rick Knutson on Dec 30, 2013 16:40:50 GMT
Rick's journal
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Post by Rick Knutson on Dec 31, 2013 19:32:23 GMT
My goals for the next 12 - 16 weeks are as follows:
Lose 15 - 20 lbs. and/or 3% - 4% body fat Do 5 X 5 unassisted pull ups and dips Build my core muscle group and get some abs Increase my overall strength and agility using 5/3/1 and other CrossFit systems
Long term goal: Be one of the fittest 60 year olds on the planet 10/02/15
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Post by Rick Knutson on Dec 31, 2013 19:36:23 GMT
My current weight using Randy's scale is 211 lbs.
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Post by kingnuts01 on Jan 2, 2014 14:40:57 GMT
1/1/14 - 2 eggs, 3 strips of bacon, 1 sliced tomato 1 large chicken breast w/salsa, green beans, 6 cherry tomatoes 1 handful cashews, 2 tsps. fish oil 1 navel orange
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Post by Ri on Jan 3, 2014 0:26:18 GMT
1/2/14 Diet 2 egg whites and 1 whole egg 1 chicken breast with mixed veggies and a tomato 1/2 bag of protein enriched beef jerky 1 small tenderloin steak w/green beans
Exercise 25 minutes treadmill, 25 minutes elliptical, 5 minutes calorie rows 5/3/1 push presses Snake order, 15, 14....6 of close grip benches, step ups, ring rows and kettle bell swings
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Post by kingnuts01 on Jan 3, 2014 23:59:29 GMT
Ooops, fell by the wayside after shoveling snow today. I did good until dinner but had to have some pasta and bread, it's a snowstorm and I'm Norwegian. I'll start again on Monday, Paleo was too tough on vacation!
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Post by Admin on Jan 5, 2014 16:42:42 GMT
More protein More often!
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Post by kingnuts01 on Jan 7, 2014 0:18:29 GMT
1/6/14 Diet 3 egg whites, 4 cherry tomatoes, 1 muscle milk 1 salad w/tuna, tomatoes and black olives, 1 protein shake 1/3 lb. tenderloin, green beans and tomatoes
Exercise 5/3/1 bench presses, 4X10 pull ups, 4X8 log chain presses, 4X10 one arm rows AMRAP of jump pulls, pushups and ring rows 500 meters on the rower, 45 minutes on the treadmill
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Post by kingnuts01 on Jan 8, 2014 12:14:22 GMT
1/7/14 Diet 5 egg whites, 1 cup of tuna salad, 5 cherry tomatoes 1 handful cashews, 1 muscle milk Lettuce salad w/1 can of tuna, 6 black olives, 6 cherry tomatoes 1 protein shake 1/3 lb. ground beef w/sliced onions and tomatoes
Exercise 5/3/1 Deads, 1000m rows, 50 X deads, DB curls, goblet squats, cable curls and kettle bell swings 25 minutes intervals on elliptical, 35 minutes treadmill
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Post by kingnuts01 on Jan 9, 2014 17:28:10 GMT
1/8/14 Diet 4 egg whites, 1 cup tuna salad, 4 cherry tomatoes 1 muscle milk 1 lettuce salad w/tuna, black olives and cherry tomatoes 1 protein shake 1/2 lb. sirloin, mixed green salad, rice pilaf
Exercise 25 minutes of interval training on the elliptical 45 minutes on the treadmill
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Post by kingnuts01 on Jan 10, 2014 18:00:08 GMT
1/9/14 Diet 3 egg whites, 1 cup tuna salad, 4 cherry tomatoes 1 muscle milk 1 lettuce salad w/red and green peppers, 3 egg whites and sunflower seeds 1/2 cup of cashews pork chop, green beans and a tomato
Exercise 50 minutes treadmill 500 meter row 5/3/1 push presses,50 cable pulldowns,100 tri dips and a 21/15/9 of calorie rows, pushups and air squats
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Post by Admin on Jan 12, 2014 21:23:13 GMT
Lets see macro totals each day
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