6/4/14

une 4, 2014

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Thorne - Whey Protein Powder, 1 scoops	60	1g	1g	12g	18mg	0mg	0g	0g
Thorne - Mediclear-sgs, 2 scoops	145	8g	2g	23g	0mg	64mg	5g	2g
Almond Breeze Original - Almond Milk, 0.5 cup	30	4g	1g	1g	0mg	75mg	4g	1g
Coffee - Brewed, espresso, 1 fluid ounce	1	0g	0g	0g	0mg	4mg	0g	0g
Uber Greens by Heartland - Fruit, Vegetable, Herb Drink, 10 g (one scoop)	49	5g	3g	1g	0mg	20mg	0g	1g
Optimum Nutrition - Micronized Creatine Powder, 1 teaspoon	0	0g	0g	0g	0mg	0mg	0g	0g
Lunch
Chicken :) - Chicken :), 6 ounces	165	0g	2g	36g	0mg	375mg	0g	0g
Vegetables - Mixed, Fresh, Cooked , 4 cup cooked	200	40g	0g	0g	0mg	0mg	0g	0g
Mrs.H.S. Balls - Peach Chutney, 3 tsp	30	7g	0g	0g	0mg	54mg	7g	0g
Nuts - Almonds, 12 almond	83	3g	7g	3g	0mg	0mg	1g	2g
Dinner
Scallop - Raw, 2.5 unit 2 large or 5 small	66	2g	1g	13g	25mg	121mg	0g	0g
Green Salad - Mixed , 160 g	35	8g	0g	2g	0mg	30mg	3g	2g
Homemade - Balsamic Vinegar Reduction, 1 tablespoon	12	0g	0g	0g	0mg	0mg	0g	0g
Cheese - Cheddar, 0.5 cup, diced	266	1g	22g	16g	69mg	410mg	0g	0g
Snacks
Gaspari Nutrition - Aminolast(Watermelon Blast), 2 Scoop(s)(14g ea.)	20	0g	0g	4g	0mg	50mg	0g	0g
Gaspari - Glycofuse, 1 scoop (28g)	100	25g	0g	0g	0mg	35mg	0g	0g
Cappuccino - Cappuccino , 2 kubek	168	19g	7g	8g	0mg	1mg	18g	0g
Kirkland - Roasted Almonds Covered In Milk Chocolate, 11 pieces (30 g)	160	13g	12g	3g	5mg	15mg	10g	2g
Steves Paleo Kit- Small - Small/2 Blocks, 1 packet	180	18g	6g	14g	30mg	459mg	14g	2g
Stabilize - Chocolate Mint Bar, 1 Bar	180	17g	9g	10g	0mg	75mg	4g	5g
TOTAL:	1,950	171g	73g	146g	147mg	1,788mg	66g	17g

3rd
A. Snatch Segmented deadlift; 3,3,3,3,3; Rest 3 minutes

205#
225#
235#
245#
245#

B. Snatch grip RDL @30x1; 6-8x4; Rest 2 minutes

165# x 8
175# x 8
175# x 8
185# x 6

C. Single Leg DB RDL @20x1; 8-10/leg x3; Rest 75 seconds between legs

40# x 10
50# x 8
50# x 8

+
25 sets
30 seconds row 85%
30 seconds rest
- All sets same pace, must be within 1 second of each other, record pace EVERY set

156.2, 156.2, 156.3, 156.2, 156.2, 156.2, 156.2, 156.2, 156.2, 156.2, 156.2, 156.2, 156.2, 156.2, 157.1, 156.2, 156.2, 156.2, 157.1, 155.3, 156.2, 156.2, 156.2, 157.1, 156.2