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!!
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
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
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
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
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
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
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
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
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.
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