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