Moe's Journey to Best Health

9/7

Nutrition

Breakfast - 4 blocks
Egg Sandwich - 2 small eggs, 1 slice bread, 1/2oz cheese, 1/4 cup mushrooms, 4 leaves spinach
1 Decaf cappuccino

Lunch - Ate at fair
No Carb Boat - small chicken breast, cheese, lettuce, grilled onions

Snack
1oz beef jerky

Dinner
5oz beef
2 cups brussel sprouts
1/2 cup grilled onions
8oz wine

Workout

3.5 Mile Walk

100 push ups

50 squats

100 sit ups

20 chest press 60lbs

box jumps - double jump over 15" bench - Thank you Murdock!!

9/6

Nutrition

Breakfast - 3 blocks
1 zone bar
1 decaf cappuccino

Lunch - 3 blocks
1.5 cups mashed cauliflower
3oz chicken

Dinner - Went to BBQ
Steak
Asparagus
Salad w/ dressing
3 glasses wine

Workout
 2 rounds of the following
40 snatches 8kg
20 knee raises
lap of lunges

12 overhead squats - 33lbs

10 overhead squats - 33lbs
with a 3 second hold at the bottom

10 overhead squats - 33lbs
with a 5 second hold at the bottom

8 overhead squats - 33lbs
with a 7 second hold at the bottom

800M run
21 Thrusters 33lbs
21 pull ups - red band
400M run
15 Thrusters 33lbs
15 pull ups - red band
200M run
9 Thrusters 33lbs
9 pull ups - red band

Tractor Tire flipping - 6 minutes - 64 flips

Tractor Tire Clean and Press - 3

40 handstand push ups - limited range

1000M row

bear crawl non weighted x 2

bear crawl 10lbs x 1

9/5

Yesterday was one big diet flop.  It was my last day in buying and the word of the day was "eat".  Talk about a carb induced coma.

Nutrition

Breakfast - 3 blocks
2oz egg whites
1oz cheese
1.5 cup grapes

Lunch - Restaurant
Dicks Deluxe
french fries

Afternoon Party
1 scoop ice cream
1 sliver cake
1/2 cup grapes

Dinner
5.5oz shrimp
6 spears asparagus
1/2 cup risotto
8oz wine

Workout
300M row
50 sit ups
30 clean and press

6 min on the pull up bar - lower slowly, shoulder swings

Bench chest Press - 10@53lbs, 5@73lbs, 1@93lbs

3 rounds of
1 max chest press 93lbs
30 seconds rest
1 set max pull ups - 9

5 deadlifts 115lbs
10 shoulder presses 43lbs

1 deadlift 175lbs
9 shoulder presses 53lbs

1 deadlift 185lbs
9 shoulder presses 53lbs

9/4

Nutrition

Breakfast - 3 blocks
1/2 cup egg whites
1oz cheese
1.5 cup watermelon

Snack - 1 block
1 decaf cappuccino

Lunch - Restaurant
Chicken Fajitas (no tortillas, rice, beans)

Snack - 1 block
String cheese, 1/2 apple

Dinner - 3 blocks
3oz chicken
3 cups broccoli
2 cups cauliflower

Workout

50 squats
30 knees to chest
30 clean and press w/ 14lb medicine ball

3 rounds for time
21 high swings 12kg
200M run
300M row
11:16

20 overhead squats w/ a dowel
10 shoulder presses 45lbs
10 deadlifts 115lbs

3 rounds of the following:
10 shoulder presses 45lbs
5 deadlifts 165lbs

2 rounds of the following:
30 snatches 8kg
10 shoulder swings

9/3

Nutrition

Preworkout Snack - 2 blocks
Zone Bar

Mid morning Snack - 2 blocks
1/2 cup cottage cheese
1 cup grapes

Lunch - Restaurant
6 pcs Sushi

Snack - 2 blocks protein
1/2 cup cottage cheese

Dinner - 4 blocks
3oz hamburger
1oz cheese
mustard, 1 tsp mayo
3 cups lettuce, 1 tomato, 1/3 cucumber, 1 tsp dressing
1.5 cup watermelon

Workout

2 min jumprope
25 shoulder swings
50 bodyweight squats
25 thursters 33lbs

6 min front squats 45lbs - 70 reps

6 min sit ups 138 - 17 seconds = 121

12 overhead squats 33lbs

2min each, 2 rounds
box jumps
hang squat clean
dips
total reps 163

50 kettlebell cleans 12kg

30 kettlebell snatches 12kg

9/2

Nutrition

Breakfast - 2 blocks
Smoothie - 1tbsp fish oil, 1/2 cup blueberries, 1/3 banana, 2 tbsp protein powder, 1 cup water

Snack - 2 blocks
Zone Bar

Lunch - 3 blocks
4 cups lettuce, 1/2 bell pepper, 1/3 cucumber, 1 tomato, 1 tsp dressing
2oz deli turkey
1oz cheese

Dinner - 3 blocks
4 cups lettuce, 1/3 cucumber, 1 tomato, 9 almonds
1oz cheese
2oz sausage

Workout

Rest

9/1

Nutrition

Breakfast
1/2 cup egg whites
1oz cheese
1 pear
1 decaf cappuccino

Lunch
4 cups lettuce, 1 tomato, 1/3 cucumber, 1 tsp oil
1oz cheese
2oz deli meat

Dinner
1 bowl tortilla chicken soup
1 tsp sour cream
1/2 oz cheese

Workout

4 mile walk

8/31

Nutrition

Breakfast - coffee shop
1 egg sandwich (took off top slice of bread)
1 decaf cappuccino

Lunch
2oz deli ham
1oz cheese
1 apple

Snack
1 decaf cappuccino

Dinner
5oz tilapia
1 cup spinach
1 cup green beans
8oz red wine

Workout
3.5 mile walk
1.5 mile walk

8/24-8/30

I'm back!  Vacation was nice, but I'm back to the real world and back on track.  I had a few mis steps last week, but overall I'm feeling pretty good.  Since I started writing everything down, I've lost 4 lbs and I'm now at my lowest weight since I gave birth to Miss Maya.  My biggest hurdle is the evening time.  My family is all about dessert, so many nights I was able to pass, but there were two nights that I didn't.  I just have to focus on the fact that eating those desserts is just slowing down my overall progress.I hope that you all have a wonderful week!

Be Healthy and Happy!

Love,
Moe

8/24

Nutrition

Breakfast
1 cup cauliflower
3oz shredded beef
1 decaf cappuccino

Lunch
2oz deli ham
1oz cheese

Snack
Apple
15 Almonds

Dinner
3oz hamburger
1oz cheese
1/3 cucumber
1/2 cup grilled onions
1 tsp mayo, mustard
1 beer

Workout
rest

8/25

Nutrition

Breakfast
1 cup oatmeal
1 oz cheese
1/2 cup egg whites

Lunch
4 cups lettuce, 1 tomato, 1/3 cucumber, 2oz deli ham, 1 oz cheese, 1 tsp oil

Snack
1 apple
1oz cheese

Dinner
5oz steak
1 cup cauliflower
6oz wine
1 cup onions/bell peppers

Workout
3 rounds
50ft lunges
100M uphill run

30 snatches 25lbs x 2
30 push presses 30lbs x 2
50 squats
30 push ups
30 sit ups
v sit up - 30 second hold x 2

4 mile hike
1 mile walk

8/26

Nutrition

Breakfast
1 cup oatmeal
1oz cheese
1/2 cup egg whites

Lunch - Restaurant
Taco Salad w/ shredded beef (no shell)

Dinner - fish fry
5oz fried fish
3 onion rings
3 green pepper rings
1 cup cauliflower

Workout

30 dumbbell swings 15lbs
30 push presses 15lbs
100 squats
100 push ups
100 dumbbell swings 20lbs

1.5 mile hike

8/27

Nutrition

Breakfast
1 cup oatmeal
1oz cheese
1/2 cup egg whites

Lunch
1oz cheese
2oz deli ham
4 cups lettuce, 1 tomato, 1/3 cucumber, 1 tsp oil

Snack
decaf cappuccino
1oz beef jerky

Dinner
5oz beef
1 cup zucchini
1 cup cauliflower
6oz red wine

Workout
5 mile hike

8/28

Nutrition

Breakfast
1 cup oatmeal
1 oz cheese
1/2 cup egg whites

Snack
1 decaf cappuccino
1 apple

Lunch
4 cups lettuce, 1 tomato, 1/3 cucumber, 1tsp oil
2 oz deli ham
1 oz cheese

Dinner - Restaurant
1 portabella mushroom crepe
1 glass red wine

Dessert - Cold Stone Creamery
Ice Cream

Workout

1.5 mile run
2 mile walk

8/29

Nutrition

Breakfast
1 pear
1/2 nectarine
1/2 cup egg whites
1oz cheese

Lunch - Japanese Take Out
Beef and Broccoli Stir Fry (no rice)

Dinner
3oz chicken
1 cup zucchini
1 cup broccoli
6oz red wine

Workout

3 rounds
50ft lunges
100M uphill run

100 squats
50 push ups

1.5 mile walk

8/30

Nutrition

Breakfast
1 zone bar

Snack
1 apple
1 string cheese

Snack
2oz deli ham
5/8 oz cheese

Dinner - restaurant
garlic shrimp w/ roasted vegetables
1 glass red wine

Dessert
cheesecake w/raspberry sauce
1 glass dessert wine

Workout

30 squats
30 knees to elbows
30 push presses - 45lbs
200m farmer's carry - 12kg kettlebells
50 push ups

6min ball slams - 153

2 rounds
30 kettle bell snatches 1 12kg
30 kettle bell cleans 2 12kg
30 kettle bell deadlifts 3 12kg

100 chest press 40lbs

2 mile run - 16:35

8/23

Happy Sunday!!  It's been a week, and I'm feeling good on the Zone.  The real challenge has been thinking ahead and planning what and when to eat.  Packing a large salad for lunch has been my staple.  When I eat lots of vegetables at lunch, my stomach isn't growling in the afternoon. 

Saturday afternoon/evening was my first step outside of the Zone.  I went to Darcy's to watch the golf tournament, sat in the sun, drank 4 light beers, and it was Heaven.  Then I came home had a glass of wine, a zone dinner, and followed it up with a bowl of ice cream.  It was not a nutritional way to end the week. 

This morning we leave for a cabin outside of Leavenworth.  There is no computer, no phone, no cable.  I'm ecstatic.  However, I won't be able to enter any info on my blog for a week, so I will update all of you next Friday with my nutrition and workout info.  Have a wonderful week!!

Be Healthy and Happy!

Love,
Moe

Nutrition:

Early Morning Snack
Zone Bar

Snack
Decaf Cappuccino

Lunch
4 cups lettuce, 1 roma tomato, 1/3 cucumber
2oz turkey
1oz cheese
1 tsp olive oil

Snack?
4 light beers

Dinner

3oz chicken, 1 tsp tzatziki sauce,  1/3 cucumber,  1oz feta cheese,  2 cups broccoli
4oz wine

Dessert
1 cup ice cream

Workout:

100 dumbbell snatches 8kg
30 over head squats 33lbs

100ft lunges
jump 2 tires
run 200M
30 push ups
3 rounds

Fight Gone Bad
1 min each
push presses 45lbs
box jumps 18in
SDHP (sumo dead lift high pulls) 45lbs
rowing
wall ball 10lbs
rest
3 rounds

tabata overhead squats - 10 each round

2 mile uphill walk

Workout Note:   The Gang Up workout was great.  I felt strong during the "Fight Gone Bad" Circuit, but  my performance went down by 10 reps each round, 100, 90, 80.  Also, I came in last from the warm up.  A constant goal is to improve my quickness and my recovery time.