Day 45, Wednesday Feb 16 Food, Nutrition & WOD

8:30 AM	Lean Scrapple 3.1 OZ
8:30 AM	1/2 cup egg whites (2 serv)
during day	Coffee 44 OZ
during day	splenda packs 5 total
during day	Whole Milk 2 OZ
11:00 AM	Dark Choc Almond Zone bar
12:45 PM	Spinach 1 serv w/ onion EVOO and Balsamic V
12:45 PM	LOL NS cheese = (serv size 1oz)  Act = 1 OZ
12:45 PM	Landis Lean Sirloin tip beef steaks 6 OZ
3:45 PM	Banana 7"
7:30 PM	Seared Rare Yellowfin Tuna 6.4 OZ
7:30 PM	Roasted Brussels Sprouts 7.1 OZ
9:30 PM	Dark Choc Almond Zone bar
10:00 PM	Pistachios mix w/some Almonds & Cashew 1 OZ

Day 45	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	155	69	114	1678	53	277	1908
DV 1700 C	50	55	255	1700	100	255	2040

Good Food Day.

STRENGTH: Back Squat Wendler Week 2   Result = Made it a BOX Back Squat @ 175#'s for 19 reps
WOD: "Explosive Duo"
Two 5 Min AMRAPs  Result = #1 AMRAP 4 Rds 0/0,  #2 AMRAP = 5 Rds 10/31) -10 Box Jumps (20") modification to STEP UP,  5 Ballistic Push Ups (10")
1 Min Rest/Transition
2) -10 Straight Leg Sit Up, 5 Lat Single Leg Jump Squats (4') (L+R=10)

Worked on Pull ups suggested night before