5/7/14

6:30am Bfast - 4 eggs fried + 2 cups country potatoes with peppers. 
8am snack - 3 block smoothie - 21g vegan protein powder + 1.5 C blueberries + 1 scoop uber greens + 8oz Almond milk
Post workout snack - 2 block grass fed Steves Paleo Kit + 21g protein shake with 1 scoop uber greens and 4 oz almond milk
2:30 pm Lunch - plus 20g carbs organic potatoes 

4:30pm Snack - 2 block smoothie - 14g v protein powder + 3/4 C blueberries + 1 scoop uber greens + 4 oz Almond milk
7:30pm Dinner - 

May 7, 2014

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Eggs - Fried (whole egg), 4 large	370	2g	28g	25g	841mg	375mg	2g	0g
Red Potatoes - Red Potatoes, 346 g	308	68g	1g	8g	0mg	42mg	2g	6g
Coffee - Brewed from grounds, 1 cup (8 fl oz)	2	0g	0g	0g	0mg	5mg	0g	0g
Honey - Honey, 1 tsp	20	0g	0g	0g	0mg	0mg	0g	0g
Lunch
Yum - Roasted Red Potatoes, 3/4 small potatoe	185	41g	0g	5g	0mg	17mg	3g	4g
True Story - Organic Uncured Grass-Fed Beef Hot Dogs, 2 link (57g)	400	4g	30g	22g	90mg	1,000mg	2g	0g
Beef - Roast Beef, 3 oz	169	0g	8g	18g	60mg	15mg	0g	0g
Vegetables - Mixed, Fresh, Cooked , 3 cup cooked	150	30g	0g	0g	0mg	0mg	0g	0g
Dinner
Vegetables - Mixed, Fresh, Cooked , 3 cup cooked	150	30g	0g	0g	0mg	0mg	0g	0g
Chicken :) - Chicken :), 3 ounces	83	0g	1g	18g	0mg	188mg	0g	0g
Snacks
Strawberries - Raw, 1 cup, halves	49	12g	0g	1g	0mg	2mg	7g	3g
Thorne - Mediclear-sgs, 1 scoops	73	4g	1g	12g	0mg	32mg	3g	1g
Almond Milk - 1 Cup, 0.5 Cup	30	4g	1g	1g	0mg	80mg	4g	1g
Thorne - Whey Protein Isolate Vanilla, 1 level scoop	100	3g	1g	21g	15mg	0mg	1g	1g
Almond Milk - 1 Cup, 0.5 Cup	30	4g	1g	1g	0mg	80mg	4g	1g
Thorne - Whey Protein Isolate Vanilla, 1 level scoop	100	3g	1g	21g	15mg	0mg	1g	1g
Almond Milk - 1 Cup, 0.5 Cup	30	4g	1g	1g	0mg	80mg	4g	1g
Generic - Uber Greens, 10 g	49	5g	3g	1g	0mg	20mg	0g	1g
Generic - Uber Greens, 10 g	49	5g	3g	1g	0mg	20mg	0g	1g
Steves Paleo Kit- Small - Small/2 Blocks, 1 packet	180	18g	6g	14g	30mg	459mg	14g	2g
TOTAL:	2,527	237g	86g	170g	1,051mg	2,415mg	47g	23g

7th
AM:
A. BS; 3x5 sets @85%; Rest 4 minutes

285#

B. EMOM 10 minutes; high hang muscle snatch from blocks x3 + high hang power snatch from blocks x2

75#

C. EMOM 10 minutes; Pressing snatch balance x3 + heaving snatch balance x2 + snatch balance x1

75# x 4 sets the empty BB

D. Goblet lateral lunge; 8-12/leg x3; Rest 60 seconds between legs - https://www.youtube.com/watch?v=_PYbR3d-DFw

26#KB x 12/leg

+
10 sets
60 second row @ 90%
60 second rest walk
- All sets same average pace, log every set's pace

150, 149, 149, 150, 149.8, 150, 147.9, 148.3, 149, 148.8

PM:
A. CGBP @20x1; 4-6x5; Rest 3 minutes

135 x 6
165 x 6
185 x 6
185 x 6
185 x 5

+
12 minutes
100 meter heavy farmer walk
5 HSPU
5 strict pull ups

70# KB 4 Rounds + 1 walk

+
15 minute walk outside, in sunlight ideally