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Post by rickcarlan on Jan 14, 2014 1:35:40 GMT
Row machine....397 cals Walk with mom 256 cals
mon Jan 13 Food Intake
Cals: 1872 Pro: 232 Fat: 67 Carbs: 62
Alcohol: none
CARDIO crossfitnoregrets.freeforums.net/thread/117/carlans-cardio
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Post by rickcarlan on Jan 15, 2014 1:42:34 GMT
Tues 1/14
397 row & 256 walk with mom
Cals: 1864 Pro: 216 Fat: 75 Carbs: 58 Alcohol: ZERO
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Post by rickcarlan on Jan 16, 2014 11:11:16 GMT
Wed 1/15
Fasted cardio 51 mins row 448 cals First meal: protein, cranberries, coconut oil, fiber walk 258 cals tuna, almonds eggs, whites, red peppers, olive oil chicken, eggplant pro, coconut oil, fiber
Food Intake
Cals: 3656 Pro: 299 Fat: 199 Carbs:111
Alcohol:Nada
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Post by rickcarlan on Jan 17, 2014 1:19:07 GMT
Thurs1/16 Fasted cardio 53 mins row 425 cals First meal: protein, cranberries, coconut oil, fiber walk 203 cals sushi, salad, soup pro shake, coconut oil, cinnamin chicken, 15 almonds pro, fiber crackers Food Intake Cals: 2330 Pro: 266 Fat: 98 Carbs:low Alcohol: Zilcho! Fats and Fibers
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Post by rickcarlan on Jan 17, 2014 23:29:24 GMT
Friday, 1/17
Fasted cardio, 54 mins row machine 440 cals Meal 1: Pro shake, 1/2 cup cranberries, coconut oil, fiber, cinnimon Meal 2: Tuna, peanuts Meal 3: Pro shake, PB Meal 4: Salmon/Tuna, salad, Miso soup, 15 almonds Meal 5: Pro shake, flax seed oil, fiber crackers
Food Intake/Macros Cals: 2296 Pro: 263 Fat: 97 Bad Carbs: none Alcohol: none
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Post by rickcarlan on Jan 19, 2014 4:57:49 GMT
Great time at lazer tag tonight,,,,thanks Kevin for putting this together
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Post by rickcarlan on Jan 19, 2014 13:02:45 GMT
Sat 1/18
Fasted: Cross Fit, Workout of the Day Meal 1: Pro shake, banana, fiber, cinnamon, PB Meal 2: Sushi, miso soup and salad Meal 3: Pro shake, PB. and coconut oil Lazer Tag with the gang Meal 4: Qdoba Chicken bowl (double chicken, beans, guacamole) Meal 5: Pro shake, coconut oil, fiber crackers
Food Intake/Macros Cals: 2446 Pro: 238 Fat: 116 Bad Carbs: none Alcohol: none
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Post by rickcarlan on Jan 21, 2014 0:54:57 GMT
Mon 1/20 Fasted: Row machine 459, 56 mins Meal 1: Pro shake, banana, fiber, avocado Meal 2: chicken, chili Meal 3: chicken Meal 4: Venetian restaurant: Ribeye, asparagus, salad Meal 5: Pro shake, pb Food Intake/Macros Cals: 1934 Pro: 226 Fat: 88 Bad Carbs: none Alcohol: none
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Post by rickcarlan on Jan 23, 2014 12:43:11 GMT
Tuesday, Jan 22
Fasted: Row machine 519, 58 mins Meal 1: Pro shake, banana, fiber, avocado Meal 2: Tuna w/ olive oil Meal 3: pro shake, coconut oil Meal 4: chicken, almonds Meal 5: Pro shake, pb
Food Intake/Macros Cals: 2055 Pro: 239 Fat: 99 Bad Carbs: none
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Post by rickcarlan on Jan 23, 2014 12:51:55 GMT
Wed Jan 22 Fasted: Row machine 519, 58 mins Meal 1: Pro shake, coconut oil, fiber, avocado Meal 2: shake, almonds Meal 3: Chicken bowl at Anna's (chicken, kid beans, guac, black beans) Meal 4: pro & coconut oil Meal 5: tuna/salmon, spicy tuna roll, miso soup, salad Meal 6: Pro shake and PB Food Intake/Macros Cals: 2380 Pro: 256 Fat: 119 Bad Carbs: a little (spicy tuna roll has a little white rice
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Post by rickcarlan on Jan 24, 2014 0:03:31 GMT
Thurs 1/23
Fasted: Row machine 582, 62 mins Meal 1: Pro shake, banana, fiber, pb Meal 2: lunch w mom, haddock,breaded zucchini stix, salad, mixed veg Meal 3: pro shake, PB Meal 4: Protein pancakes Meal 5: Pro shake, flax oil
Food Intake/Macros Cals: 1911 Pro: 221 Fat: 69 Bad Carbs: (batter on the fried zucchini, 1/4 cup oats pro pancakes)
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Post by rickcarlan on Jan 25, 2014 17:34:23 GMT
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Post by rickcarlan on Jan 25, 2014 17:51:18 GMT
tough one
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Post by rickcarlan on Jan 25, 2014 23:47:36 GMT
sat 1 25
Fasted: CF Meal 1: Pro shake, cranberries, flax oil Meal 2: tuna Meal 3: pro shake coconut oil Meal 4: steak, almonds Meal 5: Pro shake, pb
Food Intake/Macros Cals: 1503 Pro: 208 Fat: 64 Bad Carbs: none
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Post by Admin on Jan 26, 2014 16:01:10 GMT
Nice job Rick. Really! Can I suggest some more high intensity work thrown in? WODs Weight training
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