Day 28, January 30 Food & Nutrition (a rest day)

9:15 AM	Lean Scrapple 4.3 OZ
9:15 AM	1/2 cup egg whites (2 serv)
during day	Coffee 24 OZ
during day	splenda packs 3 total
during day	Whole Milk 2 OZ
1:15 PM	Homemade Chicken Vegetable Soup 17.5 OZ
2:15 PM	Pistachios mix w/some Almonds & Cashew (1 OZ)
3:30 PM	Dark Choc Almond Zone bar
7:00 PM	Scallops 3 OZ
7:00 PM	Crabmeat 3 OZ
7:00 PM	Shrimp 3.5 OZ
7:00 PM	Vodka sauce
7:00 PM	Broccoli
7:00 PM	Salad (12 OZ)
7:00 PM	Ranch Dressing (2 OZ)
9:00 PM	Pistachios mix w/some Almonds & Cashew (2 OZ)

Day 27	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	159	80	126	1831	43	507	4373
DV 1700 C	50	55	255	1700	100	255	2040

A rest day with again too much to eat later at night. 

Day 27, January 29 Food, Nutrition and Exercise

8:30 AM	Lean Scrapple 4.55 OZ
8:30 AM	1/2 cup egg whites (2 serv)
during day	Coffee 24 OZ
during day	splenda packs 3 total
during day	Whole Milk 2 OZ
12:15 PM	Blueberries 8 OZ
3:30 PM	Dark Choc Almond Zone bar
3:30 PM	Almond Butter 1 TBSP
Fogo de Chao	Beef (mainly Filet Mignon)  per oz Actual = 14 OZ
Fogo de Chao	Salad Bar (salad, beet, peppers, Fresh Mozzarella and aged Parmesan cheese, prosciutto)
Fogo de Chao	4 OZ Merlot
Fogo de Chao	2 Brazilian drinks (Caipirinha) lots of sugar
Fogo de Chao	Chocolate Cake

Day 27	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	154	65	74	1513	40	357	1363
DV 1700 C	50	55	255	1700	100	255	2040

The above nutrtion info includes beef for dinner but NOT Salad Bar, Merlot, Caipirinha's or Choc cake (probably another 2000 calories and lots of grams of Carbs/Sugars)  Oh well it was a great night with my kids

Exercise: spent 20 mins before / after stretching and 20 mins on Step Mill at LA fitness. 

Day 26, January 28 Food, Nutrition and WOD that kicked my ASS

8:30 AM	Dark Choc Almond Zone bar
11:00 AM	Dark Choc Almond Zone bar
during day	Coffee 44 OZ
during day	splenda packs 6 total
during day	Whole Milk 2 OZ
2:15 PM	97% Fat Free Ham = (serv size 2 oz) actual= 1.5 oz
2:15 PM	1/2 cup egg whites (2 serv)
2:15 PM	LOL NS cheese = (serv size 1oz)  Act = .9
4:00 PM	1/2 Dark Choc Almond Zone bar
7:30 PM	Chicken breast  8OZ
7:30 PM	Spinach Salad 2 cups
7:30 PM	Ranch Dressing 1.5 OZ
7:30 PM	Feta Cheese 1" cube
9:30 PM	Dark Double Choc Zone bar
10:00 PM	Almond Butter 2 TBSP

Day 26	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	133	73	95	1563	52	235	2359
DV 1700 C	50	55	255	1700	100	255	2040

A good food day numbers wise BUT too many ZONE bars and too much late at night.  For a few hours after the WOD I was pissed at myself because of the way I approached it (feeling like I couldn't do it, asking for a step up in Bands for pullups so I could have a great chance to complete it), then I broke pullups to give my hands a break vs. gutting it out.  Learning for next time.


STRENGTH: Thrusters Wendler Week 1 Result = 90 LBs @ quarter squat for 6 reps
WOD: For Time: Result = 34:35100 Pull Ups (Blue Band, broke at 82, did Pushups and got last 18 by alternating with pushups), 100 Push Ups, 100 Sit Ups, 100 Air Squats (on 20" box)

Day 25, January 27 Food, Nutrition and WOD

9:30 AM	Lean Scrapple 4.6 OZ
9:30 AM	1/2 cup egg whites (2 serv)
during day	Coffee 44 OZ
during day	splenda packs 6 total
during day	Whole Milk 2 OZ
12:00 PM	Banana 7"
1:00 PM	97% Fat Free Ham = (serv size 2 oz) actual= 2 oz
1:00 PM	LOL NS cheese = (serv size 1oz)  Act = .9
3:30 PM	1/2 Dark Choc Almond Zone bar
3:30 PM	Almond Butter 2 TBSP actual = 2/3 serv
7:15 PM	Homemade Chicken Vegetable Soup 17.5 OZ
7:30 PM	Dark Choc Almond Zone bar
9:30 PM	Almond Butter 2 TBSP

Day 25	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	108	59	103	1365	48	206	2709
DV 1700 C	50	55	255	1700	100	255	2040

STRENGTH: Deadlift Week 1 Result = 210 lbs @ 12 reps but modified to raise bar off floor by 2 stacked 45 lb wgts each side (to eliminate lifting from floor and limit squating at knees)
WOD: 5,4,3,2,1 Rep Rounds For Time:  Result = 11:29 -Muscle Ups Modified to scale below (blue band on pull ups, blue/purple band on ring dips)-Bear Complexes (115/75)  Modified with 2 20" boxes spanned by green band to eliminate full squat, otherwise movements the same as below
Muscle Up scale- 2 Pull Up + 2 Ring Dips
Bear Complex- From the ground, Clean, Front Squat to Overhead, Back Squat to Overhead.

Day 24, January 26 Food & Nutrition, WOD

8:30 AM	Dark Choc Almond Zone bar
11:00 AM	1/2 Dark Choc Almond Zone bar
during day	Coffee 24 OZ
during day	splenda packs 3 total
12:15 PM	ORAL SURGERY at 12:15 PM (soft foods only in PM)
4:15 PM	1/2 cup egg whites (2 serv)
4:15 PM	LOL NS cheese = (serv size 1oz)  Act = .9
6:00 PM	Banana 7"
7:30 PM	1/2 cup egg whites (2 serv)
7:30 PM	LOL NS cheese = (serv size 1oz)  Act = .9
7:30 PM	1 reg med egg
7:30 PM	Puddings 1 servings
9:30 PM	Almond Butter 2 TBSP

Day 24	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	68	42	82	962	34	228	1579
DV 1700 C	50	55	255	1700	100	255	2040

A soft food day given oral surgery

NO CF class but shoveled and snow plowed for an hour

Day 23, January 25, Food, Nutrition, & WOD

9:00 AM	Lean Scrapple 2 OZ
9:00 AM	1/2 MG Eng Muffin 8gr dietary fiber or 35% DV
9:00 AM	1/2 cup egg whites (2 serv)
during day	Coffee 24 OZ
during day	splenda packs 3 total
during day	Whole Milk 2 OZ
11:30 AM	Dark Choc Almond Zone bar
1:30 PM	Spinach 1 serv w/ onion EVOO and Balsamic V
1:30 PM	w /walnuts 1/4 cup
1:30 PM	Chicken breast 4 OZ
3:30 PM	Banana 7"
7:30 PM	Baked Salmon 6 OZ
7:30 PM	Cauliflower 3 OZ
7:30 PM	Roasted Carrots 5 OZ
7:30 PM	Roasted Brussels Sprouts 3.8 OZ
9:00 PM	Pistachios mix w/some Almonds & Cashew 1OZ

Day 23	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	114	79	116	1585	45	212	1315
DV 1700 C	50	55	255	1700	100	255	2040

News on MRI revealed 2 tears in right knee medial minicus requiring modifications to workouts to alleviate Squating, leg related movements/exercises therefore: STRENGTH: Over Head Squats Wendler Week 1 Result = Modified to Overhead Walking for 80# at 10 reps
WOD: Complete as many rounds as possible in 20 minutes of: Result = 5 rounds completed , 6, 7/7/0, 10KB.......-6 Deadlift (135#) modification = raised bar off floor by 2-45 lb wgts each side to alleviate knee bend, 7 Burpee Pull-ups modification = 7 push ups, 7 seated squats 16" box, 7 pullups blue band, 10 Kettlebell swings (53/35) modification = 26 lb KB,  Run 200 meters modification = 200 m ROW