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Post by Kevin on Jan 24, 2014 12:45:01 GMT
1/24/14 Fri
Dubs challenge Day 10, 11 -8 consecutive, did 37 broken overall
Row 500m
Warmup 3 Rounds Row 200m 10 pushups 10 ring rows 5 DR
Flat bench Rx
WOD 20 min AMRAP
21 Bench Press (135/80) 21 Pull ups
4 rounds = 21 Bench (115/red band) 1st round no band, but not very good reps either
Add: Tabata GHD situps
========== Nutrition (Target F95, C100, P360) F 109 C 103 P 353
Daily Report for January 24, 2014
Breakfast 479 Egg, Hard Boiled, Whole, Large 2 Each 155 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Chain'd Reaction 1 Serving 168 Coffee, Large, Dunkin Donuts 1 Each 10 Cream, Light 5 Tablespoons 146 Sweetener, Artificial, Equal 3 Teaspoons 0 No nutrient data for: Carbs
Lunch 233 Spinach, Baby, Fresh 1 ⅓ Cups 9 Cheese, Pepper Jack, Cabot ¼ Ounce 28 Tomatoes, Cherry 2 Each 6 Broccoli, Stmd, Chopped ½ Cup 27 Olives, Black, Large, Canned 7 Each 35 Oil, Olive, Extra Virgin ⅓ Tablespoon 40 Chicken Breast, Skinless, Cooked ½ Each 71 Cucumber, Sliced 2 Slices 2 Croutons, Plain ⅛ Cup 15
Dinner 542 Shrimp, Cooked 30 Each 163 Chicken Breast, Skinless, Cooked 2 Each 284 Beer, Michelob, ULTRA 12 Fluid ounces 95 No nutrient data for: Fat
Snacks 876 Humapro 1 ¾ Scoops 0 No nutrient data for: Fat, Carbs Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ⅓ Cup 226 Humapro 1 ¾ Scoops 0 No nutrient data for: Fat, Carbs Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Cheese, Pepper Jack, Cabot 1 ½ Ounces 165 Turkey Pepperoni, Boar's Head 1 ½ Ounces 105 Chocolate Crunch Rice Cake 2 Servings 120 Almond Butter, Creamy, Organic, Barney Butter 1 Tablespoon 90 Exercise 265 Weight Lifting 20 min 156 Pullups 10 min 109
Nutrients Fat 109g 38% Carbohydrates 106g 16% Protein 353g 46%
Summary Food Calories 2,131 Exercise Calories 265 Net Calories 1,866 +/- Calories 310 Weight -
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Post by Kevin on Jan 25, 2014 21:50:47 GMT
1/25/14 SatPower Week 4 Day 3 Modified : skipped Deload on steel log and power cleans and did half WOD Push press 5x5 115x5,5,5,5,5 EZ bar curl 5x10 65x10, 10, 10, 10, 10, SKULZ 5x10 65x10, 10, 10, 10, 10 ~~~~~ WHy Not WOD 8 rounds Row 200 Ring dips x15 red band Dead lift x10 (light 135) Wall balls x 5 (20) Burpee a x 15 Box jumps x10 (24) Pull ups x 5 (bw on the big boy rack) did 4 rounds in 26:36 ======= Nutrition (Target F90 C100 P 360) F 94 C 129 P234Daily Report for January 25, 2014 Daily Log Breakfast 410 Egg Whites, Quick Whites 1 Cup 133 Cheese, Mexican, Shred, Sargento ¼ Cup 110 Olives, Black, Large, Canned 1 Each 5 Organic Coconut Oil, Expeller Pressed, Spectrum ⅛ Teaspoon 5 Coffee, Large, Dunkin Donuts 1 Each 10 Cream, Light 5 Tablespoons 146 Sweetener, Artificial, Equal 3 Teaspoons 0 No nutrient data for: Carbs Lunch 523 Lettuce, Romaine, Shredded 2 Cups 16 Roast Beef, Cap-Off Top Round, All Natural, Boar's Head 3 Ounces 120 Oil, Macadamia, Nut, Mauna Loa 1 Tablespoon 120 Apple Cider Vinegar, Bragg 1 Teaspoon 0 No nutrient data for: Protein Olives, Green, Pitted, Naturals, Calif, Ripe, Lindsay 8 Each 40 Nuts, Almonds, Salted, Rstd, Whl, Blue Diamond ¼ Cup 227 Dinner 610 Sushi, California Roll 6 Each 270 Beer, Michelob, ULTRA 24 Fluid ounces 190 No nutrient data for: Fat Rice Cake, Chocolate Crunch, Quaker 1 Piece 60 Almond Butter, Creamy, Organic, Barney Butter 1 Tablespoon 90 Snacks 306 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Chain'd Reaction 1 Serving 168 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Nuts, Almonds, Whole 20 Each 138 Exercise 391 Weight Lifting 15 min 117 Circuit Training 25 min 274 Nutrients Fat 94g 37% Carbohydrates 129g 23% Protein 234g 41% Summary Food Calories 1,848 Exercise Calories 391 Net Calories 1,457 +/- Calories -99 Weight
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Post by Admin on Jan 26, 2014 15:04:07 GMT
How are you doing Kev? Body fat dropping?
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Post by Kevin on Jan 26, 2014 18:34:14 GMT
1/26/14 Sun
warmup Row 300m, dubs practice
Power WO week 5 day 1 Bench 5/3/1 125x5, 145x5, 165x5
Flat Bench 5x10 wk1 125x10, 10, 10, 10, 8rp2
Pull upsstricts 5x10 redx10, 10, 10, 10 no band kip 5, 5
Incl DB Press 5x10 50x10, 10, 9drop1, 10, 6drop4
Tbar Row 5x10 92.5x10, 10,10,10,10
======Nutrition (Target F95 C100 P360) F 98.5 C 78.9 P 308.7
Breakfast: 548 Turkey sausage Links 1 Serving 100 Egg, Scrambled, Large 2 Each 204 Egg Whites 1/3 Cup 44 Provolone Cheese, Ultra Thin 1 Slice 40 Coffee, Large 1 Each 10 Cream, Light 5 Tablespoons 150 Sweetener, Artificial 3 Teaspoons 0
Lunch: 244 Spinach, Baby, Fresh 2 Cups 14 Roast Beef, Cap-Off Top Round, All Natural 2 Ounces 80 Apple Cider Vinegar 1 Teaspoon 0 Oil, Macadamia, Nut 1 Tablespoon 120 Olives, Green, Pitted, Naturals, Calif, Ripe 6 Each 30 Humapro 2 Scoops 0
Dinner: 456 Nuts, Almonds, Whole 26 Each 179 Ground Beef, 90% Lean 4 1/2 Ounces 277
Snacks: 378 Humapro 2 Scoops 0 Chain'd Reaction 1 Serving 168 Humapro 2 Scoops 0 Nutrition Bar, Classic Chocolate Peanut Butter 1 Each 210 Humapro 2 Scoops 0
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Post by Kevin on Jan 28, 2014 12:25:09 GMT
1/27/14 Mon BW 196.8
Dubs challenge day 13 - did 75 broken, best 7 unbroken
Warm up Row, pushups, ring rows
WOD FRAN-kenstein
5,4,3,2,1,5,4,3,2,1,5,4,3,2,1
Thrusters (155/105) Strict pullups
Thrusters 100 16:22
========== Nutrition (Target F95 C100 P360)
F 83.5 C 100.6 P 305.7
Breakfast: 538 Humapro 2 Scoops 0 Chain'd Reaction 2 Servings 336 Egg, Hard Boiled, Whole, Large 2 Each 155 Coffee, Large 1 Each 10 Milk, Whole, 3.25% 4 Tablespoons 37 Sweetener, Artificial 3 Teaspoons 0
Lunch: 139 Lettuce, Romaine, Shredded 2 Cups 16 Olives, Black, Large, Canned 6 Each 30 Tomatoes, Cherry 2 Each 6 Cucumber, Sliced 2 Slices 2 Oil, Olive, Extra Virgin 1/4 Tablespoon 30 Cheese, Mexican, Shred 1/8 Cup 55 Seltzer Water 20 Fluid Ounces 0
Dinner: 415 Chicken Breast, Skinless, Cooked 2 Each 284 Roast Beef, Cap-Off Top Round, All Natural 3 Ounces 120 Mayonnaise 1/8 Tablespoon 11 Kosher Dill Relish Deli Style 1 Tablespoon 0
Snacks: 472 Humapro 2 Scoops 0 Nuts, Cashews, Whole, Salted, Oil Cooked 1/4 Cup 170 Humapro 2 Scoops 0 Nuts, Cashews, Whole, Salted, Oil Cooked 1/8 Cup 85 Nuts, Almonds, Whole 14 Each 97 Humapro 2 Scoops 0 Oil, Macadamia, Nut 1 Tablespoon 120
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Post by Kevin on Jan 28, 2014 12:31:15 GMT
Tues 1/28/14 BW 197.4
Warm up row 400 3x10 DR
WOD 1-2-3-4-5-6-7-8-9-10 9-8-7-6-5-4-3-2-1
HSPU Burpees Bow Jump (24")
33:33
Dubs Challenge day 14 - 90 broken, best 8 unbroken
====== Nutriton (Target F95 C75 P360) Randy lowering carbs each day this week
F 80 C 71 P 315
Breakfast Humapro 2 Scoops 0 Chain'd Reaction 1 Serving 168 Egg, Hard Boiled, Whole, Large 2 Each 155 Coffee, Brewed 10 Fluid ounces 3 Milk, Whole, 3.25% 2 Tablespoons 19 Truvia 2 Each 0
Lunch: 213 Spinach, Baby, Fresh 2 Cups 14 Oil, Olive, Extra Virgin 1/4 Tablespoon 30 Cheese, Montery Jack, Shredded 1/8 Cup 55 Tomatoes, Cherry 1 Each 3 Chicken Breast, Skinless, Cooked 1/2 Each 71 Salsa, Med 2 Tablespoons 10 Olives, Black, Large, Canned 6 Each 30 Humapro 2 Scoops 0
Dinner: 369 Chicken Breast, Skinless, Cooked 7 Ounces 327 Cauliflower, Cooked 1 1/2 Cups 43
Snacks: 503 Nuts, Almonds, Whole 25 Each 173 Almond Butter, Creamy, Organic 1 Tablespoon 90 Humapro 2 Scoops 0 Provolone Cheese, Ultra Thin 3 Slices 120 Humapro 2 Scoops 0 Oil, Macadamia, Nut 1 Tablespoon 120
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Post by Kevin on Jan 29, 2014 15:17:19 GMT
Wed 1/29/14 BW 196.8
Dubs Challenge day 15 - 40 broken, best 8 unbroken
Warm up row 500 5 Inchworm PU 7 Squats 3 DR
WOD GLEN 18 min AMRAP 5 Hang Power Cleans 10 Front Squats 15 Push Press
5 rounds + 5 PC+10 Squats+7 Push Press - 80 lbs
ADD: GHD Tabata Situps
====== Nutriton (Target F95 C50 P360) Randy lowering carbs each day this week -today 50
F 81 C 44 P 364
Breakfast 177 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Egg, Hard Boiled, Whole, Large 2 Each 155 Coffee, Brewed 10 Fluid ounces 3 Sweetener, Nature's, Calorie Free, Truvia 1 Gram 0 Milk, Whole, 3.25% 2 Tablespoons 19
Lunch 363 Spinach, Baby, Fresh 1 ½ Cups 10 Lettuce, Romaine, Shredded ½ Cup 4 Oil, Olive, Extra Virgin ⅓ Tablespoon 40 Olives, Black, Large, Canned 6 Each 30 Salsa, Med, Newman's Own 2 Tablespoons 10 Chicken Breast, Skinless, Cooked 3 ⅓ Ounces 156 Tomatoes, Cherry 1 Each 3 Cheese, Mexican, Shred, Sargento ¼ Cup 110 Seltzer Water, Schweppes 20 Fluid Ounces 0
Dinner 414 Chicken Breast, Skinless, Cooked 7 ⅛ Ounces 332 Broccoli, Stmd, Chopped 1 ½ Cups 82
Snacks 590 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Nuts, Almonds, Whole 25 Each 172 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Nuts, Almonds, Whole 25 Each 172 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Chicken Breast, Chunk, In Water, Swanson 4 ½ Ounces 135 Mayonnaise, Hellmanns 1 Teaspoon 30 Provolone Cheese, Ultra Thin, Sargento 2 Slices 80
Nutrients Fat 81g 31% Carbohydrates 44g 7% Protein 364g 62%
Summary Food Calories 1,544 Exercise Calories - Net Calories 1,544 +/- Calories -11 Weight 196.8
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Post by Kevin on Jan 30, 2014 20:22:54 GMT
Thurs 1/30/14
BW 195.4 (10 lb mark) Recovery/Cheat Day ====== Nutriton (Target F95 C50 P360) Randy lowering carbs each day this week -today keep as low as possible till cheat F 136 C 185 P 197 Trace carbs before cheat Cheat meal chilis ribs, fries, Sam Adams beer
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Post by Kevin on Jan 31, 2014 15:50:23 GMT
Fri 1/31/14 BW 197.2 Post Cheat
Dubs Challenge day 17 - 60 broken, best 8 unbroken
Warm up row 500 3 rounds 7 Pushups 7 DR 7 Ball Cleans 7 sec toddler
WOD 21-15-9 Row (cal) SDHP (75) Thrusters Wall Ball Shots (20) Burpees
32:50 Rx (kinda, form off a bit)
====== Nutriton (Target F95 C100 P360) carbs cycle 100/75/50/trace F 96 C 98 P 348
Daily Log Breakfast 345 Chain'd Reaction 1 Serving 168 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Egg, Hard Boiled, Whole, Large 2 Each 155 Coffee, Brewed 10 Fluid ounces 3 Milk, Whole, 3.25% 2 Tablespoons 19 Truvia 1 Each 0
Lunch 555 Spinach, Baby, Fresh 1 ½ Cups 10 Chicken Breast, Skinless, Cooked 3 Ounces 140 Tomatoes, Cherry 2 Each 6 Cheese, Mexican, Shred, Sargento ¼ Cup 110 Croutons, Plain ⅛ Cup 15 Olives, Black, Large, Canned 8 Each 40 Oil, Olive, Extra Virgin ½ Tablespoon 60 Nuts, Almonds, Whole 25 Each 172
Dinner 530 Chicken Breast, Skinless, Cooked 8 ¼ Ounces 385 Cauliflower, Cooked 1 ¾ Cups 50 Beer, Michelob, ULTRA 12 Fluid ounces 95 No nutrient data for: Fat
Snacks 466 Humapro 1 Scoop 0 No nutrient data for: Fat, Carbs Nuts, Almonds, Whole 25 Each 172 Humapro 1 Scoop 0 No nutrient data for: Fat, Carbs Ezekiel Bread Sesame 1 Serving 80 Almond Butter, Creamy, Organic, Barney Butter 2 Tablespoons 180 Butter, Salted 1 Teaspoon 34 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Exercise 329 Circuit Training 30 min 329
Nutrients Fat 96g 33% Carbohydrates 97g 15% Protein 348g 53%
Summary Food Calories 1,896 Exercise Calories 329 Net Calories 1,567 +/- Calories 9 Weight 197.2
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Post by Kevin on Feb 1, 2014 21:44:50 GMT
2/1/14 Sat
Dubs challenge day 18 - 50 dubs broken
Push Press 5/3/1 80x5, 95x5, 105x9
Push Press 5x5 80x5, 85x5, 5, 90x5, 5
HSPU 5x fail 5, 5, 7, 4, 4
Ring Dips x 5 5, 5, 5, 5, 5
ADD: jump rope x 100, 100, 200, 200, 200, 200 Row 1000m
============ Nutrition (Target F95 C75 P 360) F 93 C 76 p 331
Daily Log Breakfast 590 Egg, Scrambled, Large 3 Each 306 Egg Whites, Quick Whites ⅓ Cup 44 Cream, Light 5 Tablespoons 150 Sweetener, Artificial, Equal 2 Teaspoons 0 No nutrient data for: Carbs Coffee, Large, Dunkin Donuts 1 Each 10 Provolone Cheese, Ultra Thin, Sargento 2 Slices 80
Lunch 457 Lettuce, Romaine, Shredded 1 ¾ Cups 14 Chicken Breast, Skinless, Cooked 6 Ounces 280 Olives, Green, Pitted, Naturals, Calif, Ripe, Lindsay 8 Each 40 Tomatoes, Cherry 1 Each 3 Oil, Macadamia, Nut, Mauna Loa 1 Tablespoon 120 Apple Cider Vinegar, Bragg 1 Teaspoon 0 No nutrient data for: Protein
Dinner 361 Chicken Breast, Skinless, Cooked 6 Ounces 280 Peppers, Bell, Yellow, Sweet, Strips 6 Pieces 8 Broccoli, Stmd, Chopped 1 ⅓ Cups 73
Snacks 467 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Roast Beef, Cap-Off Top Round, All Natural, Boar's Head 3 Ounces 120 Ezekiel Bread Sesame 1 Serving 80 Mayonnaise, Hellmanns ¼ Teaspoon 8 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Banana, Small, 6" to 6 7/8" Long 1 Each 90
Exercise 534 Weight Lifting 25 min 196 Jumping Rope 20 min 338
Nutrients Fat 93g 34% Carbohydrates 76g 12% Protein 331g 54%
Summary Food Calories 1,876 Exercise Calories 534 Net Calories 1,342 +/- Calories -216 Weight 197.2
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Post by Kevin on Feb 2, 2014 17:26:11 GMT
2/2/14 SunBW 194.8 Day 1 week 5 Flat Bench 5/3/1 135x5, 155x5, 175x3rp1 Bench w Chains 5x5 95+chains x 5,5,5,5,5 go up 5lbs next wk Dips 3x5 5,5,5 needed band last time I did these to get even 1. PR Undergrip chins 4x5 5,5,5,5 last time I did these could do almost 2 -PR Add: Row 2,500 m ====== Nutrition (Target F95, C50, P360) F 100 C 35 P 294 Breakfast 350 Coffee, Brewed 10 Fluid ounces 3 Milk, Whole, 3.25% 2 Tablespoons 19 Sweetener, Artificial, Equal 1 Teaspoon 0 No nutrient data for: Carbs Provolone Cheese, Ultra Thin, Sargento 2 Slices 80 Egg, Scrambled, Large 2 Each 204 Egg Whites, Quick Whites ⅓ Cup 44 Lunch 470 Spinach, Baby, Fresh 2 Cups 14 Roast Beef, Cap-Off Top Round, All Natural, Boar's Head 3 Ounces 120 Oil, Macadamia, Nut, Mauna Loa 1 Tablespoon 120 Tomatoes, Cherry 2 Each 6 Olives, Green, Pitted, Naturals, Calif, Ripe, Lindsay 8 Each 40 Apple Cider Vinegar, Bragg 1 Teaspoon 0 No nutrient data for: Protein Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Dinner 660 Ground Beef, 90% Lean 6 ½ Ounces 400 Beer, Michelob, ULTRA 12 Fluid ounces 95 No nutrient data for: Fat Cheese, Pepper Jack, Cabot 1 ½ Ounces 165 Snacks 247 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Roast Beef, Cap-Off Top Round, All Natural, Boar's Head 3 ⅓ Ounces 133 Ezekiel Bread Sesame 1 Serving 80 Butter, Salted 1 Teaspoon 34 Exercise 232 Stationary Rowing 10 min 116 Weight Lifting 15 min 116 Nutrients Fat 100g 41% Carbohydrates 35g 6% Protein 294g 53% Summary Food Calories 1,727 Exercise Calories 232 Net Calories 1,495 +/- Calories -47 Weight 194.8
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Post by Kevin on Feb 3, 2014 12:33:48 GMT
2/3/14 Mon
Dubs challenge day 18 - 50 broken, best 11 consecutive
ROW 12 X 250M (Team) K&E 10:52
Max rounds in 12 minutes 5x Pull-ups 5x Burpees 5x Ring dips
8+7Rx
========Nutrition (Target F80, Ctrace, P360) - Reduced fat from 95 to 80
F 80 C 30 P 376
Daily Log Breakfast 237 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Chain'd Reaction ⅛ Serving 21 Coffee, Brewed 10 Fluid ounces 3 Sweetener, Artificial, Equal 3 Teaspoons 0 No nutrient data for: Carbs Milk, Whole, 3.25% 2 Tablespoons 19 Egg, Hard Boiled, Whole, Large 2 Each 155 Cream, Half & Half, Indv Pkt 2 Each 39
Lunch 309 Lettuce, Romaine, Shredded 1 Cup 8 Chicken Breast, Skinless, Cooked 5 Ounces 233 California Ripe Pitted Black Olives, Lindsay 6 Each 38 Oil, Olive, Extra Virgin ¼ Tablespoon 30
Dinner 608 Beer, Michelob, ULTRA 12 Fluid ounces 95 No nutrient data for: Fat Chicken Breast, Skinless, Cooked 11 Ounces 513
Snacks 492 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Nuts, Almonds, Whole 25 Each 172 Cream, Half & Half, Indv Pkt 2 Each 39 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Cheese, Pepper Jack, Cabot 1 Ounce 110 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Exercise 362 Circuit Training 15 min 162 Jumping Rope 5 min 84 Stationary Rowing 10 min 116
Nutrients Fat 80g 31% Carbohydrates 30g 5% Protein 376g 64%
Summary Food Calories 1,645 Exercise Calories 362 Net Calories 1,283 +/- Calories -261 Weight 195.2
Challenges Within:
Kevin- Lazer Tag
Cassandra - Snow Shoeing Lil' Rick Brookby Farms Cross Country Ski Tony's Krav Maga Class Richard- Tubing Dot - Mt. Monadnock Climb Vanessa - Yoga Class Cara- Rock Climb Steph - Bleachers
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Post by Kevin on Feb 5, 2014 11:18:36 GMT
2/4/14 Tues
Dubs challenge Day 19 - 40 broken, 7 in a row
Weights Day 2 Week 5
Squat 5/3/1 105x5, 120x5, 135x7
Squat 3x5 2sec in the hole w/low wght 105x5, 5, 5
Front Squat 5/3/1 80x5, 90x5, 100x10
Snatch 5/3/1 45x5, 50x5, 65x3 practice, practice
OH Squat 3x5 1st snatch weight 65x5,5,5
======== Nutrition (Target F80 C100 P360)
F 76 C 100 P 319
Breakfast: 261 Egg, Hard Boiled, Whole, Large 2 Each 155 Chain'd Reaction 1/2 Serving 84 Humapro 2 Scoops 0 Coffee, Brewed 10 Fluid ounces 3 Milk, Whole, 3.25% 2 Tablespoons 19 Truvia 1 Each 0
Lunch: 379 Lettuce, Romaine, Shredded 1/3 Cup 3 Spinach, Baby, Fresh 1 Cup 7 Broccoli, Stmd, Chopped 2/3 Cup 36 Chicken Breast, Skinless, Cooked 4 1/2 Ounces 210 Cheese, Montery Jack, Shredded 1/8 Cup 55 Oil, Olive, Extra Virgin 1/4 Tablespoon 30 Olives, Black, Large, Canned 6 Each 30 Tomatoes, Cherry 2 Each 6 Cucumber, Sliced 2 Slices 2
Dinner: 450 Fish, Cod, Cooked 7 1/4 Ounces 216 Broccoli, Stmd, Chopped 2 Cups 109 Wine, Red 5 Fluid ounces 125
Snacks: 742 Nuts, Cashews, Whole, Salted, Oil Cooked 1/4 Cup 170 Humapro 2 Scoops 0 Nuts, Cashews, Whole, Salted, Oil Cooked 1/4 Cup 170 Ezekiel Bread Sesame 1 Serving 80 Almond Butter, Creamy, Organic 1 1/2 Tablespoons 135 Humapro 2 Scoops 0 Chicken Breast, Skinless, Cooked 4 Ounces 187
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Post by Kevin on Feb 6, 2014 0:53:07 GMT
2/5/14 Wed BW 194.0
dubs day 19 - 35 dubs, only 5 in a row
WOD 21-15-9 Power Cleans (135) Ring Dips
6:58 - 115
====== Nutrition (target F80 C75 P 360) F 80 C 73 P 359
Daily Log Breakfast 315 Coffee, Large, Dunkin Donuts 1 Each 10 Cream, Light 5 Tablespoons 150 Sweetener, Artificial, Equal 3 Teaspoons 0 No nutrient data for: Carbs Egg, Hard Boiled, Whole, Large 2 Each 155
Lunch 323 Lettuce, Romaine, Shredded 1 Cup 8 Oil, Olive, Extra Virgin ¼ Tablespoon 30 Olives, Black, Large, Canned 7 Each 35 Chicken Breast, Skinless, Cooked 4 Ounces 187 Cheese, Montery Jack, Shredded ⅛ Cup 55 Tomatoes, Cherry 2 Each 6 Cucumber, Sliced 2 Slices 2
Dinner 463 Chicken Breast, Skinless, Cooked 8 ¾ Ounces 408 Broccoli, Stmd, Chopped 1 Cup 55
Snacks 504 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Chain'd Reaction ½ Serving 84 Ezekiel Bread Sesame ¾ Serving 60 Sugar, Granulated 1 ¼ Teaspoons 20 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Exercise 161 Jumping Rope 5 min 84 Weight Lifting 10 min 77
Nutrients Fat 80g 30% Carbohydrates 73g 12% Protein 349g 58%
Summary Food Calories 1,605 Exercise Calories 161 Net Calories 1,444 +/- Calories -92 Weight 194
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Post by Kevin on Feb 7, 2014 2:00:31 GMT
2/6/14 Thurs
Recovery Day and Cheat meal
========
Daily Log Breakfast 244 Egg, Scrambled, Large 2 Each 204 Coffee, Brewed 10 Fluid ounces 3 Milk, Whole, 3.25% 4 Tablespoons 37 Sweetener, Artificial, Equal 1 Teaspoon 0 No nutrient data for: Carbs
Lunch 327 Spinach, Baby, Fresh 1 Cup 7 Chicken Breast, Skinless, Cooked 4 Ounces 187 Tomatoes, Cherry 2 Each 6 Cheese, Montery Jack, Shredded ⅛ Cup 55 Oil, Olive, Extra Virgin ¼ Tablespoon 30 Olives, Black, Large, Canned 7 Each 35 Peppers, Bell, Red, Sweet, Sliced ¼ Cup 7
Dinner 1,247 @ Joe Fish Onion Rings, Breaded And Fried, Fast Food 9 Pieces 276 Beer, Valencia Grove Amber, Blue Moon 16 Ounces 248 Rice Pilaf, Mix, Near East 3 Ounces 285 Fish, Haddock, Cooked 5 Ounces 159 Ice Cream, Brownie Mud Pie, Breyers 1 Cup 280
Snacks 170 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170
Nutrients Fat 73g 32% Carbohydrates 182g 35% Protein 167g 32%
Summary Food Calories 1,988 Exercise Calories - Net Calories 1,988 +/- Calories 452 Weight
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