1/28/10

30m of hard crazy bag work.

Meals:

total: 1,112

fat: 24.3

carbs: 98.7

protein: 128.9

This week really bites between being sick and working. Cant wait for it to be over.

1/27/10

Fever and really sick. Took day off. Ear hurts too.

Meals:

total: 1,107

fat: 29.8

carbs: 121.6

protein: 93.7

1/26/10

Ran 30 min at 6.0 mph (sick)
Bag work for 8 rounds (30 min)

Arms (Weights):
Bi Curls
Tri Ext
Tri Pressdown
Bi Cable Curl

1/25/10

Weight- 140
BF- 19.3%

Meals:
1: Oatmeal and whey at 5:30am
2: apple and protein shake
3: crispix and 1/2 protein shake
4: ice cream and whey at 3:30pm
5: 1 cup peas and 1/2 protein shake at 5:30pm

total: 1,005

fat: 14.8

carbs: 113.5

protein: 114.5

Not feeling very well. Scratchy achy throat and stuffed nose. Will try to run tonight.

1/19/10

7 rounds of Bas (bag work for 30 min).
Ran 6.5 mph for 30 min at night

1/14/10

If today can go wrong it did all day. Just every obstacle imaginable. I am so pissed I couldnt get to the gym. This week has been so frustrating with that and its all beyond my control. I dont have the energy to get up at 3am to get to the gym for weights.

Ran 6.5 mph for 30min at 5am

Foods:
1: oatmeal and whey at 6:00am
2: 3 oz chicken and 1/2 c. peas at 11am
3: 1 apple and protein shake
4: 1 serving breyers all natural ice cream with whey protein
5: 1/3 c pasta, 3 oz chicken, salad

total: 1,033

fat: 21.5

carbs: 82.2

protein: 134.2

11/13/10

Have to update this. Have all my notes.

Food:

total: 989

fat: 15.2

carb: 90.5

protein: 128.7

Ran 6.5 mph for 30 min at 5am
Ran 6.0 mph for 30 min at 9pm

Legs:
extensions
squats
calves
hamstring curls
adductor
sumo

1/12/2010

Meals:
1: oatmeal and whey at 6:30am
2: 4 egg whites and 1 c. peas at 11am
3: 1.5 serving crispix 1pm
4: 3 oz lasagna, 1 tbsp maple syrup, 1 whey protein mixed with 1/2 serving breyers all natural at 5pm
5: 1/2 cup peas

total: 1,029

fat: 15.3

carbs: 135.3

protein: 92.6

Ran 6.5mph for 30 minutes at 5:15am
Had emergency to take care of at night and had to take priority. Only drank 2.5 Liters of water.

1/11/2010

Weight: 143
BF: 20.1%

Going to track everything I eat, try to eat as clean as possible, workout consistently, measure food at dinner consistently, no coffee this week at all.

Meals:
1: 6am oatmeal and whey
2: 10am 4 egg whites and broccoli
3: serving crispix 1pm- still feeling hungry and have a headache
4: 4pm 4 oz lasagna, 1 serv Breyers with protein powder with tbspn maple syrup (this seems to be the munchie time).
5: 8pm lettuce, 1 tblspn olive oil, protein shake

Total

1,141

fat: 34.0

carbs: 107.0

protein: 110.6

Going to switch "dinner" to the 3:30- 4pm time slot as it seems that is when I am my most hungry.

Workout:
30 min run at 6.5 mph in the AM.
45 min of Krav (with grappling that wore me out!!).
30 min evening run at 6mph after krav