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Post by Kevin on Dec 28, 2013 17:18:04 GMT
Challenge Data:
My main goal is to become LEAN, secondary is to build arm strength and endurance.
1) Remove 4"+ from waistline (current 42.5" at belly button) 2) Remove 2" from chest fat (current 44") 3) Drop at least 15 lbs fat (current weight 205.4) 4) 3-5 unassisted pullups 5) 10 unassisted ring dips.
Macro numbers to hit daily:
F: 95 C: <50 non WO days, < 100 WO days P 360 -200hp/160 food
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Post by Kevin on Dec 29, 2013 14:17:06 GMT
12/29/13 Sun 7am
Row 300m
Power Day 1
Flat Bench 5/3/1 125x5, 140x5, 160x6
Flat Bench wk 1 (5x10) 125,10, 10, 10, 8rp8, 8rp8
Pull up strict Org - 10, 10, 10, 8rp2, 5r3r2
Incline DB Press 40x10, 10, 10 10, 6rp4
T-Bar Row 80x10x5
Row 700m/3min ============= Nutrition 1scoop hp - pre 1scoop hp - during
P 323 c 51 f 86
Daily Report for December 29, 2013
Breakfast 333 Egg, Fried, Whole, Large 3 Each 270 Coffee, Brewed 10 Fluid ounces 3 Humapro 2 Scoops 0 Creamer, Coconut Milk Creamer, French Vanilla, So Delicious 3 Tablespoons 60
Lunch 310 Roast Beef, Londonport, Boar's Head 3 ¾ Ounces 150 Nuts, Cashews, Jumbo, Planters 1 Ounce 160
Dinner 284 Chicken Breast, Skinless, Cooked 2 Each 284
Snacks 840 Humapro 2 Scoops 0 Roast Beef, Londonport, Boar's Head 3 ¾ Ounces 150 Creamer, Coconut Milk Creamer, French Vanilla, So Delicious 1 Tablespoon 20 Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Humapro 2 Scoops 0 Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Chicken Chunk In Water, MB 3 ½ Ounces 210 Dressing Mayo, Hellmann's 2 Teaspoons 60 Roast Beef, Londonport, Boar's Head 1 ½ Ounces 60 Exercise 364 Weight Lifting 45 min 364
Nutrients Fat 86g 34% Carbohydrates 51g 9% Protein 323g 57%
Summary Food Calories 1,767 Exercise Calories 364 Net Calories 1,403 +/- Calories -209 Weight 205.4
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Post by Kevin on Dec 30, 2013 12:06:24 GMT
12/30/13 Mon 5am
Row 500M
FOREVER 21!
3 Rounds of:
3 Power Cleans (135/95) 7 Front Squats (135/95) 3 Thrusters (135/95) 7 Push Press (135/95) 3 Squats 7 Push Ups 3 Burpees 7 Pull ups 3 Burpee Pull Ups
16:42 at 95 ======== Nutrition 1scoop hp and 1/2 scoop CR pre and post WOD
F 100 C 79 P 344
Daily Report for December 30, 2013
Breakfast 484 Chain'd Reaction ½ Serving 84 Humapro 2 Scoops 0 Truvia 2 Each 0 Cream, Light 2 Tablespoons 60 Coffee, Brewed 10 Fluid ounces 3 Egg, Fried, Whole, Large 3 Each 270 Egg Whites, Quick Whites ½ Cup 67
Lunch 377 Cheese, American, White, Slice 1 Slice 60 Roast Beef, Londonport, Boar's Head 3 Ounces 120 Lettuce, Romaine, Shredded 2 Cups 16 Dressing, Caesar, T. Marzetti's 2 Tablespoons 150 California Ripe Pitted Black Olives, Lindsay 5 Each 31 Dinner 520 Beer, Michelob, ULTRA 12 Fluid ounces 95 Chicken Breast, Skinless, Cooked 2 ½ Each 355 Broccoli, Stmd, Chopped 1 Cup 55 Onion, White, Chopped ¼ Cup 16
Snacks 465 Humapro 2 Scoops 0 Nuts, Almonds, Salted, Rstd, Whl, Blue Diamond ⅛ Cup 113 Humapro 2 Scoops 0 Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Humapro 2 Scoops 0 Ezekiel Bread Sesame 1 Serving 80 Butter, Salted 3 Teaspoons 102 Nutrients Fat 100g 35% Carbohydrates 79g 12% Protein 344g 53%
Summary Food Calories 1,847 Exercise Calories 289 Net Calories 1,557 +/- Calories -54 Weight -
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Post by Kevin on Dec 31, 2013 16:08:19 GMT
12/31/13 Tues 9am
Row 500m 3rounds: 6 pushups 6 ring rows 10 jump squats
Years End! 2RFT: 12 Bear complex (115/85) 31 pull ups 20 burpee box jumps 13 HSPUs
37:38 - 100/org band/not so deep HSPUs but getting better
===========Nutrition 1 scoop hp and 1/2 scoop CR pre and post WOD
F 57 C 130 P 159 New Year's Eve - cheat meal -numbers hard to calculate.
Daily Report for December 31, 2013
Breakfast 447 Coffee, Brewed 6 Fluid ounces 2 Egg, Fried, Whole, Large 2 Each 180 Egg Whites, Quick Whites ½ Cup 67 Cream, Light 1 Tablespoon 30 Truvia 1 Each 0 Humapro 2 Scoops 0 Chain'd Reaction 1 Serving 168
Lunch 153 Lettuce, Romaine, Shredded 1 Cup 8 Dressing, Caesar, T. Marzetti's 1 Tablespoon 75 Roast Beef, Londonport, Boar's Head 1 ¾ Ounces 70
Dinner 1,124 Fish, Atlantic Cod, Cooked 4 Ounces 119 Chicken Breast, Skinless, Cooked 1 ⅓ Each 189 Beer, Michelob, ULTRA 18 Fluid ounces 142 Peppers, Bell, Red, Sweet, Sliced ¼ Cup 7 Wine, Champagne 6 Fluid ounces 136 Rice, White Cooked, Chinese Restaurant ¾ Cup 149 White & Dark Chocolate Mousse Cake, ½ Each 380
Nutrients Fat 57g 31% Carbohydrates 130g 31% Protein 159g 38%
Summary Food Calories 1,724 Exercise Calories 457 Net Calories 1,267 +/- Calories -344 Weight -
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Post by Kevin on Jan 1, 2014 19:21:16 GMT
1/1/13 Wed 1pm
Day 2 A
Squat 5/3/1 90x5, 105x5, 120x10
Squat 5x5 Wk 1 95x5, 5, 5, 5, 5
Front Squat 75x10, 10, 10, 10, 10
DB calf 65x10, 10, 10, 10
GHD Sit-up 10, 10, 10, 10
Sprint Row 500m (1:45)
========= Nutrition (Target) F 79 (95) C 81 (<100) P 328 (360)
Daily Report for January 1, 2014
Breakfast 402 Coffee, Brewed 10 Fluid ounces 3 Truvia 2 Each 0 Cream, Light 2 ½ Tablespoons 75 Humapro 2 Scoops 0 Egg, Fried, Whole, Large 2 Each 180 Egg Whites, Quick Whites 1 Cup 133 Organic Coconut Oil, Expeller Pressed, Spectrum ¼ Teaspoon 10
Lunch 170 Humapro 2 Scoops 0 Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170
Dinner 281 Fish, Atlantic Cod, Cooked 6 ⅓ Ounces 189 Broccoli, Stmd, Chopped 1 Cup 55 Cauliflower, Cooked 1 Cup 29 Peppers, Bell, Yellow, Sweet, Strips 7 Pieces 10
Snacks 652 Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Humapro 2 Scoops 0 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Roast Beef, Londonport, Boar's Head 3 Ounces 120 Pickels, Bread And Butter Relish, Mt. Olive 1 Tablespoon 15 Apple, Small 1 Each 77 Almond Butter, Creamy, Organic, Barney Butter 3 Tablespoons 270
Nutrients Fat 79g 30% Carbohydrates 81g 14% Protein 328g 56%
Summary Food Calories 1,506 Exercise Calories 245 Net Calories 1,261 +/- Calories -350 Weight -
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Post by bpiscatelli on Jan 2, 2014 0:27:34 GMT
great job Kevin!!
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Post by Kevin on Jan 2, 2014 11:36:21 GMT
1/2/14 Thurs 4pm
Power WO Day 3
Steel Log 5/3/1 80x5, 90x5, 120x6
Push Press 5x5 125x5, 5, 5, 4rp1, 3rp2
Power Cleans 5/3/1 80x5, 95x5, 105x10
Ezbar curl 55x10, 10, 10, 10, 10 Skullz 55x10, 10, 10, 10, 10
Sprint Row 500m 1:48
======= Nutrition (Target) ===== F 92 (95) C 75 (<100) P 353 (360)
Daily Report for January 2, 2014
Breakfast 310 Coffee, Large, Dunkin Donuts 1 Each 10 Egg, Fried, Whole, Large 2 Each 180 Egg Whites, Quick Whites ½ Cup 67 Milk, Whole, 3.25% 5 Tablespoons 47 Sweetener, Splenda 2 Ind Packages 7 Lunch 152 Spinach, Baby, Fresh 1 ⅓ Cups 9 Olives, Black, Large, Canned 8 Each 40 Chicken Breast, Skinless, Cooked ½ Each 71 Oil, Olive, Extra Virgin ¾ Teaspoon 30 Cucumber, Sliced 2 Slices 2 Seltzer Water, Schweppes 20 Fluid Ounces 0
Dinner 366 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Ground Beef, 90% Lean 5 ⅛ Ounces 315 Beans, Green 1 ½ Cups 51 Snacks 893 Humapro 2 Scoops 0 Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Humapro 2 Scoops 0 Roast Beef, Londonport, Boar's Head 3 Ounces 120 Humapro 2 Scoops 0 Almond Butter, Creamy, Organic, Barney Butter 2 Tablespoons 180 Apple, Small 1 Each 77 Chicken Breast, Skinless, Cooked ½ Each 71 Ham, Deluxe, Low Sodium, Boar's Head 3 ½ Ounces 105
Nutrients Fat 92g 33% Carbohydrates 75g 12% Protein 353g 56%
Summary Food Calories 1,722 Exercise Calories 326 Net Calories 1,396 +/- Calories -215 Weight -
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Post by Kevin on Jan 4, 2014 2:28:53 GMT
1/3/14 Fri No WO day - will be the 1 recovery day of the week. =====Nutrition (Target) - ordered Mac nut oil so I can get fat number exact. F 59g (95) C 48g (<50) P 364g (360) Daily Report for January 3, 2014 Breakfast 290 Coffee, Brewed 10 Fluid ounces 3 Coconut Creamer, So Delicious 4 Tablespoons 40 Truvia 2 Each 0 Egg, Fried, Whole, Large 2 Each 180 Egg Whites, Quick Whites ½ Cup 67 Humapro 2 Scoops 0 Lunch 222 Roast Beef, Londonport, Boar's Head 2 ¾ Ounces 110 Humapro 2 Scoops 0 Ham, Deluxe, Low Sodium, Boar's Head 3 ¾ Ounces 112 Sparkling Ice, Kiwi Strawberry 17 Fluid ounces Dinner 486 Wine, Red 4 Fluid ounces 100 Chicken Breast, Skinless, Cooked 2 ⅓ Each 331 Broccoli, Stmd, Chopped ¾ Cup 41 Peppers, Bell, Yellow, Sweet, Strips 10 Pieces 14 Snacks 480 Almond Butter, Creamy, Organic, Barney Butter 2 Tablespoons 180 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 Roast Beef, Cap-Off Top Round, All Natural, Boar's Head 3 ¼ Ounces 130 Exercise 245 Snow Shoveling 30 min 245 Nutrients Fat 59g 24% Carbohydrates 48g 9% Protein 364g 67% Summary Food Calories 1,478 Exercise Calories 245 Net Calories 1,234 +/- Calories -378 Weight -
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Post by Kevin on Jan 4, 2014 21:14:33 GMT
1/4/13 Sat. 1:30pm Muhahahaha! 100 hang cleans (115/75) do not let bar hit ground - 30 burpee penalty 90x100 16:20 ---- no burpees yay!!! Row 1000m 4:20 ===== Nutrition (Target F95, C100, P360)F 79 C 100 P 359 Daily Report for January 4, 2014 Breakfast 297 Coffee, Brewed 10 Fluid ounces 3 Milk, Whole, 3.25% 4 Tablespoons 37 Truvia 2 Each 0 Egg Whites, Quick Whites ½ Cup 67 Egg, Fried, Whole, Large 2 Each 180 Organic Coconut Oil, Expeller Pressed, Spectrum ¼ Teaspoon 10 Lunch 282 Ezekiel Bread Sesame 2 Servings 160 Roast Beef, Cap-Off Top Round, All Natural, Boar's Head 3 Ounces 120 Pickles, Slices, Dill 2 Each 2 Humapro 2 Scoops 0 Dinner 512 Cheese, Pepper Jack, Cabot 1 Ounce 110 Chicken Breast, Skinless, Cooked 2 ½ Each 355 Pretzel sticks, Gluten Free, Glutino 13 Sticks 47 Snacks 655 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Nuts, Almonds, Salted, Rstd, Whl, Blue Diamond ¼ Cup 227 Chain'd Reaction 1 Serving 168 Humapro 2 Scoops 0 Almond Butter, Creamy, Organic, Barney Butter 2 Tablespoons 180 Tea, Mint Medley, Herb, All Natural, Decaffeinated, Bag, Bigelow 8 ⅛ Fluid ounces 0 Humapro 2 Scoops 0 Roast Beef, Cap-Off Top Round, All Natural, Boar's Head 2 Ounces 80 Exercise 245 Stationary Rowing 10 min 122 Weight Lifting 15 min 122 Nutrients Fat 79g 28% Carbohydrates 100g 16% Protein 359g 56% Summary Food Calories 1,746 Exercise Calories 245 Net Calories 1,501 +/- Calories -110 Weight -
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Post by Admin on Jan 5, 2014 16:39:54 GMT
Nice work. Gotbthrough the HCs
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Post by Kevin on Jan 5, 2014 16:59:31 GMT
1/5/14 SUN 9am Power WO Week 2 Day 1 Flat Bench 5/3/1 130x3, 150x3, 170x4 Flat Bench wk 2 (5x8) 130x8, 8, 8, 8, 8, 8 (up 5 lbs over last week) Pull up strict Org band - 10, 8rp2, 6rp4, 8rp2, 7rp3 Incline DB Press 45x10, 10, 10, 8rp2, 6rp4 (up 5) T-Bar Row 85 x 10, 10, 10, 10, 10 (up 5) ADD: Jump rope 100x5 ===== Nutrition ( Target F95, C100, P360) Daily Report for January 5, 2014 Breakfast 194 Coffee, Large, Dunkin Donuts 1 Each 10 Sweetener, Splenda 3 Ind Packages 10 Cream, Light 3 Tablespoons 90 Humapro 2 Scoops 0 Chain'd Reaction ½ Serving 84 Lunch 288 Roast Beef, Cap-Off Top Round, All Natural, Boar's Head 3 Ounces 120 Pickles, Slices, Dill 3 Each 3 Cheese, Pepper Jack, Cabot 1 ½ Ounces 165 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Dinner 932 Chicken Breast, Skinless, Cooked 3 Each 426 Broccoli, Stmd, Chopped 1 Cup 55 Tomatoes, Cherry 6 Each 18 Cheese, Mozzarella, Fresh, In Water, BelGioioso 2 Ounces 160 No nutrient data for: Carbs Rice, Basmati, 365 ⅓ Cup 240 Peppers Mini Mixed (3 pieces = 85 g), BJs / Pero Family Farms 4 Pieces 33 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Snacks 487 Nuts, Almonds, Salted, Rstd, Whl, Blue Diamond ¼ Cup 227 Roast Beef, Cap-Off Top Round, All Natural, Boar's Head 2 Ounces 80 Humapro 2 Scoops 0 No nutrient data for: Fat, Carbs Oil, Macadamia, Nut, Mauna Loa 1 ½ Tablespoons 180 Exercise 590 Weight Lifting 40 min 326 Jumping Rope 15 min 264 Nutrients Fat 93g 31% Carbohydrates 108g 16% Protein 357g 53% Summary Food Calories 1,900 Exercise Calories 590 Net Calories 1,310 +/- Calories -302 Weight -
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Post by Kevin on Jan 6, 2014 16:57:45 GMT
1/6/14 Mon 5am Warm up 500m row 40 ring rows 30 pushups 20 ball slams (30) 10 DR Deadlift 5/3/1 140x5, 160x5, 180x7 20 Min AMRAP 10x Pull-ups 5x Deadlift(135/95) 8x Push press (135/95) Went down in band to red on Pull ups, went higher than usual on weight to 115. - both sloppy form but I'm happy 7 rounds (actually short by 3 push presses) ===== Nutrition (Target F95, C100, P360) F 94 C 96 P 364 Daily Report for January 6, 2014 Breakfast 421 Coffee, Large, Dunkin Donuts 1 Each 10 Cream, Light 3 Tablespoons 88 Sweetener, Artificial, Equal 2 Teaspoons 0 No nutrient data for: Carbs Humapro 2 Scoops 0 Chain'd Reaction 1 Serving 168 Egg, Hard Boiled, Whole, Large 2 Each 155 Lunch 257 Spinach, Baby, Fresh 1 ⅓ Cups 9 Broccoli, Stmd, Chopped ½ Cup 27 Olives, Black, Large, Canned 8 Each 40 Oil, Olive, Extra Virgin ¾ Teaspoon 30 Chicken Breast, Skinless, Cooked 1 Each 142 Tomatoes, Cherry 2 Each 6 Cucumber, Sliced 2 Slices 2 Dinner 544 Fish, Atlantic Cod, Cooked 7 Ounces 208 Carrots, Slices, Cooked ¾ Cup 41 Cheese, Provolone, Slice 3 Each 295 Snacks 650 Humapro 2 Scoops 0 Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Humapro 2 Scoops 0 Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Roast Beef, Cap-Off Top Round, All Natural, Boar's Head 3 Ounces 120 Humapro 2 Scoops 0 Protein Bar - Rev/Choc Peanut Car, Pure Protein 1 Serving 190 Exercise 295 Stationary Rowing 5 min 59 Weight Lifting 30 min 236
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Post by Kevin on Jan 8, 2014 1:17:36 GMT
1/7/14 Tues 6:30pm Power WO Wk2 Day 2B 5/3/1 Deads yesterday morning for skill Squats 5x10 95x10, 10, 115x10, 10, 10 Lunge 4x10 20x10, 10, 10, 10 DB Calf 4x10 65x10, 10, 10, 10 GHD Sit-ups 4x10 ====== Nutrition (Target F95 C100 P360) F 94 C 102 P 355g Daily Report for January 7, 2014 Breakfast 292 Coffee, Brewed 10 Fluid ounces 3 Milk, Whole, 3.25% 4 Tablespoons 37 Truvia 2 Each 0 Egg, Fried, Whole, Large 2 Each 180 Egg Whites, Quick Whites ½ Cup 67 Organic Coconut Oil, Expeller Pressed, Spectrum ⅛ Teaspoon 5 Lunch 229 Spinach, Baby, Fresh 1 ⅓ Cups 9 Oil, Olive, Extra Virgin ¾ Teaspoon 30 Olives, Black, Large, Canned 8 Each 40 Chicken Breast, Skinless, Cooked 1 Each 142 Tomatoes, Cherry 2 Each 6 Cucumber, Sliced 2 Slices 2 Soda, Dr Pepper, Diet 8 Ounces 0 Dinner 823 Chicken Breast, Skinless, Cooked 2 Each 284 Cheese, Provolone, Slice 3 Each 295 Broccoli, Stmd, Chopped ½ Cup 27 Peppers Mini Mixed (3 pieces = 85 g), BJs / Pero Family Farms 2 Pieces 17 Pasta, Spaghetti, Barilla 2 Ounces 200 Snacks 502 Humapro 2 Scoops 0 Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Humapro 2 Scoops 0 Nuts, Almonds, Salted, Rstd, Whl, Blue Diamond ¼ Cup 227 Coffee, Brewed 6 Fluid ounces 2 Sweetener, Artificial, Equal 1 Teaspoon 0 No nutrient data for: Carbs Cream, Half & Half, Indv Pkt 1 Each 20 Humapro 2 Scoops 0 Chain'd Reaction ½ Serving 84 Exercise 236 Weight Lifting 30 min 236 Nutrients Fat 94g 32% Carbohydrates 102g 15% Protein 355g 53% Summary Food Calories 1,846 Exercise Calories 236 Net Calories 1,610 +/- Calories 44
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Post by Kevin on Jan 8, 2014 15:20:05 GMT
1/8/14 WED 5am Row 500m # rounds Ball Slam 30x10 Ring Row x10 Squat x 10 DR x 10 10-9-8-7-6-5-4-3-2-1 Squat clean (115 x 10, 9, 8 then 95 x the rest) 1 round Cindy on each 5 pullups - red band 10 pushups 15 Squats 32:42 ==========Nutrition (Target F95, C100, P 360)
F93 C99 P331 Daily Report for January 8, 2014 Breakfast 450 Humapro 2 Scoops 0 Chain'd Reaction 1 Serving 168 Egg, Hard Boiled, Whole, Large 2 Each 155 Coffee, Large, Dunkin Donuts 1 Each 10 Cream, Light 4 Tablespoons 117 Sweetener, Artificial, Equal 3 Teaspoons 0 Lunch 247 Spinach, Baby, Fresh 1 ⅓ Cups 9 Chicken Breast, Skinless, Cooked 1 Each 142 Olives, Black, Large, Canned 6 Each 30 Tomatoes, Cherry 2 Each 6 Oil, Olive, Extra Virgin ¾ Teaspoon 30 Cucumber, Sliced 2 Slices 2 Seltzer Water, Schweppes 20 Fluid Ounces 0 Broccoli, Stmd, Chopped ½ Cup 27 Dinner 468 Chicken Breast, Skinless, Cooked 1 ½ Each 213 Broccoli, Stmd, Chopped 1 Cup 55 Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Peppers, Bell, Red, Sweet, Sliced ½ Cup 14 Onion, White, Chopped ¼ Cup 16 Snacks 563 Humapro 2 Scoops 0 Nuts, Cashews, Whole, Salted, Oil Cooked, Archer Farms ¼ Cup 170 Humapro 2 Scoops 0 Nuts, Almonds, Salted, Rstd, Whl, Blue Diamond ⅛ Cup 113 Roast Beef, Cap-Off Top Round, All Natural, Boar's Head 2 Ounces 80 Humapro 2 Scoops 0 Power Crunch Protein Bar, PB Fudge, BNRG 1 Serving 200 Exercise 441 Circuit Training 40 min 441 Nutrients Fat 93g 33% Carbohydrates 99g 16% Protein 331g 52% Summary Food Calories 1,728 Exercise Calories 441 Net Calories 1,287 +/- Calories -279 Weight -
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Post by Kevin on Jan 10, 2014 12:40:09 GMT
1/9/13 Thurs Week 2 Recovery Day ==========Nutrition (F95 C50 P360) 1st Cheat Meal - Southern Smokehouse Burger w/Fries at Chilis and a Blue Moon Beer Name Type Quantity Units Calories Fat (g) Protein (g) Carbohydrates (g) Egg, Fried, Whole, Large Breakfast 2 Each 180 14.9 12.53 0.83 Coffee, Brewed Breakfast 6 Fluid ounces 2 0.4 0.21 0 Milk, Whole, 3.25% Breakfast 2 Tablespoons 19 0.99 0.96 1.46 Sweetener, Nature's, Calorie Free Breakfast 1 Gram 0 0 0 0.86 Organic Coconut Oil, Expeller Pressed Breakfast 0.125 Teaspoon 5 0.58 0 0 Spinach, Baby, Fresh Lunch 1.333 Cups 9 0.16 1.14 1.45 Broccoli, Stmd, Chopped Lunch 0.5 Cup 27 0.32 1.86 5.6 Tomatoes, Cherry Lunch 2 Each 6 0.7 0.3 1.33 Chicken Breast, Skinless, Cooked Lunch 1 Each 142 3.7 26.68 0 Cucumber, Sliced Lunch 2 Slices 2 0.2 0.8 0.3 Olives, Black, Large, Canned Lunch 6 Each 30 2.82 0.22 1.65 Oil, Olive, Extra Virgin Lunch 0.75 Teaspoon 30 3.5 0 0 Soda, Diet Lunch 8 Fluid ounces 0 0 0 0 Smokehouse Burger Dinner 1 Serving 1,610 96 67 121
Beer, Valencia Grove Amber Dinner 12 Ounces 186 0 2.2 15.9 Humapro Snacks 2 Scoops 0 n/a 50 n/a Nuts, Cashews, Whole, Salted, Oil Cooked Snacks 0.125 Cup 85 7 2.5 4 Coffee, Brewed Snacks 6 Fluid ounces 2 0.4 0.21 0 Sweetener, Artificial Snacks 1 Teaspoon 0 0 0 n/a
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