Food
Breakfast: 1/3 Noatmeal + 15 blueberries
Lunch: Leftover cold rotisserie chicken, 6 carrots, 1/2 cucumber, 6 medium strawberries
Dinner: Going out to dinner at Maribelle's for a friends birthday. Probably will kill the Whole 30 tonight, but it's been real!
Workout
5 sets of:
7 DB* hang power cleans
7 DB* push presses
:25 AirDyne @ 95% effort
4:00 walk rest
+
Front leaning rest on floor, accumulate 180 seconds; rest and break as needed to ensure perfect positioning throughout
*Use the same DBs for both movements, goal is a tough but fast weight
Mood/Feelings/Notes
Friday, August 10, 2012
Thursday, August 9, 2012
Thursday August 9, 2012 - Day 20 of Whole30
Food
Breakfast: 2 eggs + 5 macadamia nuts + 1 large strawberry + 10 blueberries + 1 cup hazelnut coffee (black)
Lunch: Salad with carrots, red peppers, cucumbers, and ground chicken + buffalo mayo dressing + 1 apple cut up with cinnamon, roasted almonds (chopped), and coconut milk... DELICIOUS. Like an apple pie only healthy.
Dinner: Rotisserie chicken + lemon roasted carrots + kombucha and a few macadamia nuts + 10 blueberries + 1 large strawberry
Workout
Rest day
Mood/Feelings/Notes
TOTALLY.BLOATED.AFTER.DINNER. blahhhhhhhhhhhhhh!
Breakfast: 2 eggs + 5 macadamia nuts + 1 large strawberry + 10 blueberries + 1 cup hazelnut coffee (black)
Lunch: Salad with carrots, red peppers, cucumbers, and ground chicken + buffalo mayo dressing + 1 apple cut up with cinnamon, roasted almonds (chopped), and coconut milk... DELICIOUS. Like an apple pie only healthy.
Dinner: Rotisserie chicken + lemon roasted carrots + kombucha and a few macadamia nuts + 10 blueberries + 1 large strawberry
Workout
Rest day
Mood/Feelings/Notes
TOTALLY.BLOATED.AFTER.DINNER. blahhhhhhhhhhhhhh!
Wednesday, August 8, 2012
Wednesday August 8, 2012 - Day 19 of Whole 30
Food
5:00 AirDyne @ easy pace
Breakfast: 1/4 cup
ground chicken, 1 cup packed spinach, 2 fried eggs
Snack: 8 almonds + 2 macadamia nuts + 1/4 k-cup of Our Blend
(caffeinated)
Lunch: 1.5 andouille chicken sausages, 1/4 cup broccoli, 1/2
cucumber, 1/4 red pepper
Snack: Large Banana + 7 macadamia nuts
Dinner: Paleo Chicken Parmesan (sans Parmesan) + Green Beans
+ Trilogy Kombucha
Workout
5:00 AirDyne @ easy pace
+
5 sets of:
20 single-arm overhead walking lunge steps, switch arms @ 10
reps I did 10, 15, 20, 25, 25
200m single-arm Farmer’s walk, switch arms as needed I did 25, 35, 40, 40, 40
20 sit-ups I did
regular ab mat situps with legs spread
:60 rest
+5:00 AirDyne @ easy pace
Loading for single-arm movements should be challenging but
still allow for smooth & continuous movement; as such, it’s likely that
different loads will be used for each
Mood/Feelings/Notes
Today was fine - no real cravings. Probably snacked on nuts a bit too much at my
desk while working through some really frustrating excel files, but it
definitely could have been worse.
Tuesday, August 7, 2012
Tuesday August 7, 2012 - Day 18 of Whole30
Food
Breakfast: 2 eggs, fried, 1/3 cup tuna salad, 4 slices of cucumber
Snack: 10 macadamia nuts, 6 carrots, 4 cucumber slices
Lunch: Leftover meat sauce + butternut squash
Snack: 5 macadamia nuts + Chai tea bag (with caffeine)... tasted gross so I only drank half of it.
Dinner: Grilled steak, sweet potatoes, broccoli
Workout
A. Power clean, 1-1-1-1-1-1-1; 2:30 rest, perform a few tough, deep dips or push-ups between sets
I did 63/73/83/93(f)/88/93(f)/93 GOT IT
+
3 rounds for time of:
12 power cleans @ 55-65% of best load in A
12 burpees
I did 53# and it took me 3:33
Mood/Feelings/Notes
Really exhausted around 2 PM. Drank half a cup of caffeinated tea. Felt amazing when I caught the 93# clean. Struggled getting my elbows turned quickly but FINALLY got it and was so excited! It is only a 3# PR but I will take it!
Breakfast: 2 eggs, fried, 1/3 cup tuna salad, 4 slices of cucumber
Snack: 10 macadamia nuts, 6 carrots, 4 cucumber slices
Lunch: Leftover meat sauce + butternut squash
Snack: 5 macadamia nuts + Chai tea bag (with caffeine)... tasted gross so I only drank half of it.
Dinner: Grilled steak, sweet potatoes, broccoli
Workout
A. Power clean, 1-1-1-1-1-1-1; 2:30 rest, perform a few tough, deep dips or push-ups between sets
I did 63/73/83/93(f)/88/93(f)/93 GOT IT
+
3 rounds for time of:
12 power cleans @ 55-65% of best load in A
12 burpees
I did 53# and it took me 3:33
Mood/Feelings/Notes
Really exhausted around 2 PM. Drank half a cup of caffeinated tea. Felt amazing when I caught the 93# clean. Struggled getting my elbows turned quickly but FINALLY got it and was so excited! It is only a 3# PR but I will take it!
Monday, August 6, 2012
Monday August 6, 2012 - Day 17 of Whole30
Food
Breakfast: 2 eggs fried in ghee with 1/4 cup ground chicken and 1/4 cup packed spinach
Lunch: Firecracker tuna salad + 1/2 green bell pepper raw + 10 carrots + 1/4 cup blueberries
Snack: Mini Tangerine
Dinner: Meat sauce + Butternut squash
Workout
A. High-bar back squat, 8-6-4-4, 30X1; 3:00 rest I did 75, 85, 95, 95
B. Pull-ups, COVP, 4 x max (-2 if max is 20+); 2:00 rest I did 14, 11, 8, 8
+
For time:B. Pull-ups, COVP, 4 x max (-2 if max is 20+); 2:00 rest I did 14, 11, 8, 8
+
400m run
:90 rest
400m run
I did 30 cal airdyne; rest 90 seconds; 30 cal of airdyne. Took about 2 min for each 30 cal sprint.
:90 rest
400m run
I did 30 cal airdyne; rest 90 seconds; 30 cal of airdyne. Took about 2 min for each 30 cal sprint.
TOTALLY bloated after dinner. Felt like a crazy balloon. It was terrible. But it did go down before bed time. Think I just ate too much too quickly on a completely empty stomach.
Sunday, August 5, 2012
Sunday August 5, 2012 - Day 16 of Whole30
Food
Breakfast: 1/2 apple with cinnamon, 2 eggs fried, 3 pieces of applegate farms breakfast sausage
Lunch: spinach, ground chicken, red pepper, cucumber slices, diced carrots + mayo buffalo dressing
Snack: Snacked on some macadamia nuts... probably 7 or 8
Dinner: 1 piece chicken breast, sweet potato, 1/2 apple, few blueberries and 3 strawberries
Workout
Rest Day. Mobility on hips.
Mood/Feelings/Rest
Starving today. Just can't eat enough. Starting to see some definition in my abs and less bloating!
Breakfast: 1/2 apple with cinnamon, 2 eggs fried, 3 pieces of applegate farms breakfast sausage
Lunch: spinach, ground chicken, red pepper, cucumber slices, diced carrots + mayo buffalo dressing
Snack: Snacked on some macadamia nuts... probably 7 or 8
Dinner: 1 piece chicken breast, sweet potato, 1/2 apple, few blueberries and 3 strawberries
Workout
Rest Day. Mobility on hips.
Mood/Feelings/Rest
Starving today. Just can't eat enough. Starting to see some definition in my abs and less bloating!
Saturday, August 4, 2012
Saturday August 4, 2012 - Day 15 of the Whole30
Food
Breakfast: 2 eggs fried in ghee, green beans, and 1/2 banana
Lunch: 1/2 banana, green beans, small burger patty and tiny piece of chicken + trilogy kombucha
Dinner: The whole fam went to Dewey's so I had a salad with strawberries, Macadamia nuts, and chicken. No dressing or oil or anything. It sucked.
Snack: 1/3 of a cucumber, 1/2 apple with cinnamon, 8 raw almonds, 1 sweet potato
Snack: 1/3 of a cucumber, 1/2 apple with cinnamon, 8 raw almonds, 1 sweet potato
Workout
Three rounds for time of:
400m run
3 x [5 burpees + 5 toes-to-bar]
400m run
3 x [5 burpees + 5 toes-to-bar]
14:09 … kip just isn’t there on the TTB, but Rob coached me and I understand the movement, so I am sure I will be able to get them, just need practice.
+ 1 dip every 45 seconds x 10
+ 25 weighted GHD situps with 10#
+ 1 dip every 45 seconds x 10
+ 25 weighted GHD situps with 10#
Mood/Feelings/Notes
Blah. Everyone around me was eating totally bad food, so it was kind of hard, but I made it through fine.
Blah. Everyone around me was eating totally bad food, so it was kind of hard, but I made it through fine.
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