Life is ten percent what you make it and ninety percent how you take it. -Ben Franklin
7:30am:
- 8-peanut butter
8:30am: CrossFit:
- WU: Precision jumping obstacle course
- WOD: 6 rounds of 15 95lb. OHS & 15 burpees: 14:32
- 100 P-bar leg raises
11:00am:
- eggs, bacon, turkey, jack cheese
- steamed veggies, sourdough
- avocado
4:30pm:
- 4 eggs
- watermelon
- peanut butter
7:30pm:
- 1/2 chicken
- small salad
11:30pm:
- peanut butter
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Post questions & thoughts to comments.
"There is nothing more marvelous than doing something you love
to do and getting paid for it. It ceases to become work, money,
and effort; and it becomes fun, your expression of the joy of life."
10:30am:
- 4-eggs
- 4- 1 whole ruby red grapefruit & 1 slice Ezekial
- 8- peanut butter
4:00pm:
- 4-steak
- 2-yellow squash
- 8 peanut butter
6:00pm: CrossFit Beginners:
- WOD 1: 5 rounds: 5 KB Cleans per arm-10 push ups- 15 OHS
- WOD 2: 5 rounds: 5 box jumps-10 air squats- 15- sit ups
7:00pm: CrossFit:
- WOD: "The Volkswagon" 21-15-9 195lb Bench press & chest to bar pull ups: 9:50
8:30pm:
- 5-chicken & gyro
- 3- salad & fries
- no added fat
2:00am:
- 8-peanut butter
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Post questions & thoughts to comments.
"Cherish the chase as much as you treasure the trophy."
11:00am:
- WU: 25 min Run, 100 weighted ab crunches
- WOD: BS: 45x20-135x10-185x8-225x6-250x4-275x2
1:30pm:
- baby back ribs
- grilled veggies: cauliflower, broccoli, & yellow squash, & watermelon
3:00pm:
- peanut butter
6:00pm:
- Muscle Milk
7:00pm: CrossFit:
- WOD: Fancy: 5 rounds of 400m run & 115lb. Thrusters: 16:44
9:00pm:
- chicken breast
- broccoli, cauliflower, yellow squash, watermelon
- peanut butter
1:00am:
- protein shake
- peanut butter
Post questions & thoughts to comments!
10:00am: CrossFit:
- WOD: 1/2 Murph
- Hooverball
12:00pm:
- Grilled Chicken Fajita Salad
- chips & salsa
8:00pm:
- chips & salasa
- lots of carne asada
- mango, avocado, bell pepper, red onion, & cilantro salad
- 1 Dos Equis & 1 NorCal Margarita
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9:00am: 5 block power smoothie
10:00am CrossFit:
- WOD: 50 DU-40 KBHP-10 PU
- 40 DU-30 KBHP-20 PU
- 30 DU-20-KBHP-30 PU
- 40 DU- 10KBHP- 40 PU
- 50 DU= 14:16
12:45pm:
- 4-macadamias
2:o0pm:
- pulled pork, alligator
- cold slaw, baked bean, chips & cheese, Cherry Garcia Ice Cream
- 2 Stellas
3:45pm:
- funnel cake w/ strawberries, banana, & whip
- 1 Stella & 1 Amberboch
6:00pm:
- mixed nuts & coffee
9:00pm:
- chicken & tri tip
- small salad
Post questions & thoughts to comments.
9:00am:
- 2-eggs
- 2-apple
- 4-peanut butter
10:00 & 11:00am: CrossFit Hollywood
- WU: HSKU & movement review
- WOD: 21-15-9: A) Pull-ups-Push ups-Med ball clean & B) KBS-KHP-K2E- W/ 400M RUN
SEMI-REST DAY: 30 MUSCLE UPS (not for time)
12:45pm:
- 6-peanut butter
2:00pm:
- 3 fish & shrimp tacos
- chips
5:00pm:
- lots of beer & 1 hot dog no bun
- mixed nuts
9:00pm:
- 5-peanut butter
- tequila & lime.
10:00pm:
- baby back ribs
- cauliflower, broccoli, & yellow squash
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Rest Day!
10:00am:
- 4-chicken
- 2-grapefruit
- 6- peanut butter
2:00pm:
- Iced coffee
3:45pm:
- 4-chicken
- 2- mango
- 6-peanut butter
4:45pm:
- fresh coconut
9:30pm:
- carne asada
- asparagus spears
- avocado
- Margaritas!!!
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"In a world where the big things have little difference —
it's the little things that make a big difference."
11:00am:
- 4-chicken
- 2-strawberries
- 6- peanut butter
1:30pm:
- 2-yogurt
- 1-coconut
3:00pm:
- 4-salmon
- 1-broccoli
4:30pm:
- 5- peanut butter
6:00pm:
- 3-protein shake
- 2-mango
- 4-peanut butter
7:00pm: CrossFit:
- WU: Box jump ladder
- WOD: "Santa Cruz"
9:00pm:
- 4-chicken
- 2- bell peppers, onions, & mango
- olive oil
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"Early risers are happier, healthier, and more productive at wo
rk. They stay in better shape, earn more money, and report that they are more s
atisfied with their lives. Get up early and seize the day!"
10:30am:
- 4- peanut butter
- 2-coconut
12:00pm:
- 3-salad w/ 1/4 wheat pita
1:00pm:
- 4-eggs
5:00pm: CrossFit:
- WOD: "Wolverine" : 2 rounds of: 185# P Clean x 15-315# Deadlift x 10- 135# OHS x 5
6:00pm: CrossFit Beginner's:
- WU: Ball & Hip, KB play
- WOD: 10-9-8-3-2-1: Heavy Deadlifts
9:00pm:
- beef, chicken, & frog legs
- salad, cheese, hummus, salad
- oil & walnuts
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There is a saying that success leaves clues and so does failure. People who are overweight have some things in common. Can you guess what they are? Can you learn from them?
1.) Fat people eat at certain places. Don't eat there.
2.) Fat people use excuses for not eating right. Don't use those excuses.
3.) Fat people have reasons they don't like to work out. Don't have those reasons.
4.) Fat people have a particular way of talking about food. Don't talk like that.
Sometimes, knowing what not to do is just as important as knowing what to do. Now the trick is to follow that and create a habit.
It is easier than YOU think. All you have to do is start 1 meal at a time, then 2 meals, and then 3 meals, etc. Make it a habit to eat a clean and healthy breakfast. Try that for one week and if you have succeeded then work on adding a nice balanced lunch and again repeat the cycle until you have created the habit of making the proper choices throughout the day.
Simplicity is the key to your success.
The following formula is the simplest and most effective way to make the correct choice regardless of where you're about to eat your next meal. Eat lean meats and vegetables, nuts and seeds, some fruit, little starch and NO sugar. I also suggest keeping a food journal of everything that you put into your mouth. You will be surprised at how much you actually DO and DON'T eat!
I challenge you to try this for 30 days and see what happens.
REST DAY!
10:30am:
- 4-eggs & chicken
- 2- popcorn
- 8- peanut butter
2:00pm:
- 4-chicken
- 2-popcorn
- 4- peanut butter
6:00pm:
- 5- peanut butter
7:30pm:
- 4-ground beef & country pork loin
- 3- lentils, rice, & red wine
- No fats
1:00am:
- 5- ham & protein shake
- 1- lettuce, cucumber, tomato
- 2- black olives
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Post questions & thoughts to comments.
The happiness of a man in this life does not consist in the absence but in the mastery of his passions.
11:00am:
- 4- eggs
- 8- peanut butter
4:00pm:
- 5- deli chicken
- 2-popcorn
- 8-peanut butter
6:00pm:
- 2-apple
- 4-peanut butter
7:00pm: CrossFit:
- WU: Every minute on the minute for 10 minutes do a ladder of pull ups up to 10
- KB play
- WOD: 3 rounds: 10 C2B Pulll ups-10 165lb. Front squats-10 Burpees:
10:00pm:
- 4-chicken
- 2- spinach & wine
- 5- avocado
12:00am:
- 3- whey protein
Post questions & thoughts to comments.
10:00am: Crossfit:
- WU: 400m run-6 pull ups/300m-6 PU/200m-6PU/100m-6 PU
- WOD: 30 Renegade Rows-25 Ring Dips
- 25 RR-50 KBS (white)
- 20 RR-75 KB Pull over situps (blue)
- 15 RR- 100 OHS (pvc pipe)
- 10 RR= Time: 32:40
12:00pm:
- 4- eggs
- 3- sweet potato, bell peppers, onions
- 6- peanut butter
4:00pm:
- 4- In n Out: Dbl/Dbl animal-protein style
- 3-BEER
- 0-
7:30pm:
- Fro-yo
8:00pm:
- Lamb & Gyro
- salad, hummus, & 1/2 pita
- no added fat
Post questions & thoughts to comments!
10:00am: CrossFit
- WU: 800m Run
- WOD: FGB variation w/
- 225lb. Deadlift-95lb. Thruster-115lb. SDHP-36" Box Jump-135lb. Push Press
- Total reps: 202
11:30am:
- 4- deli chicken
- 2- sweet potato
- 8- peanut butter
3:30pm:
- steak & sausage
- mixed veggies & potato chips, 2 beers
- no added fat
9:30pm: Sushi
- yellow tail, albacore, lobster
- light rice
- no added fat
Post questions & thoughts to comments.
10:30am:
- 4-Chicken
- 2-Ezekial bread
- 10- Peanut Butter (5) & Sunflower seed butter (5)
12:30pm: Oly Lift @ CF Hollywood:
- Power Snatch: 125x5-145x1-145x1-145x1
- Squat Snatch: 125x3-145x1-145x1-145x1-165xF-165xF-145x1-155x1-165x1 PR!
2:00pm: Muscle Milk
- 3-protein
- 1-carb
- 6-fat
2:30pm: Ran Runyon Canyon (20mins)
4:30pm:
- 4-chicken
- 2-sweet potato
- 5-peanut butter
8:00pm:
- gyros & steak
- greek salad
- peanut butter
10:00pm: DRINK-DRANK-DRUNK!!!!
- Beer & Patron
1:00am:
- Hamburger and Fries
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"If feedback is the breakfast of champions — then
regular feedback is a diet we can live on forever."
-----------------
Give feedback and communicate! We cannot read each others minds.
REST DAY!
10:30am:
- 4-top sirloin & eggs
- 2-cabbage salad
- 6-peanut butter
4:00pm:
- 4-chicken
- 2-sweet potato
- 6-peanut butter
9:00pm: Chinese Food
- 8-Mongolian Beef, Kun Pao Shrimp, Spicy CHicken WIngs, Chicken Dumplings
- 5-Steamed Rice, Chk Dumplings, Hot & Sour Soup
- 0-No added fats
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Success usually comes to those who are too busy to be looking for it.
-Henry David Thoreau
10:00am:
- eggs & goat cheese
- bell peppers, onions, 1/2 Ezekial tortilla
- Sunflower seed butter
2:00pm:
- peanut butter
5:30pm:
- chicken
- pita, salad, cabbage salad
6:00pm: Beginner's Class:
- WOD: 5 Rounds of 5 SDHP-PC-FS-PP for time
7:00pm: CrossFit:
- WOD: 5 Rounds: 15 115lbs. PC&J & 400m Run:16:18
9:30pm:
- chicken
- pita & yellow squash
- avocado & peanut butter
Post questions & thoughts to comments!
"I cannot always control what goes on outside.
But I can always control what goes on inside."
---------------------
Think about it and apply it. This goes hand in hand with your thoughts, how those thoughts affect your emotions, and what you put inside your body as well!
10:30am:
- eggs & bacon
- blackberries
- scoop of peanut butter
2:00pm:
- top sirloin
- watermelon
- peanutbutter
6:00pm:
- ham
- strawberries
- walnuts
7:00pm: CrossFit:
- WU: 500m Row: 1:28
- WOD: 10 Turkish Get Ups-20 Ring Push ups-30 95lb Lunges-40 sit -ups-Backwards 400m Run-3 rounds: 28:18
10:00pm:
- top sirloin
- yellow squash & Heineken
- peanut butter
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"Ask yourself the easy questions and you'll have a hard life,
ask yourself the hard questions and you'll have an easier life!"
12:00pm:
- eggs & bacon
- bell peppers, onions, & watermelon
- 1/2 avocado
4:00pm:
- chicken
- black beans & rice
- peanut butter
7:00pm: CrossFit:
- WU: abs & handstands
- WOD: 25 min AMRAP: 20 Burpees, 20 OHS (45lbs.), 20 KBS (white): 6 rounds
- w/ 25 chest to bar pull up buy in prior to beginning rounds.
8:00pm:
- sliced chicken & ham
- plantains
- walnuts
10:00pm:
- top sirloin
- huge salad w/ bell peppers, cucumbers, tomatoes
- olive oil & peanut butter
Post questions & thoughts to comments!
Rest Day.
10:00am: small snack
- chicken slices
- blackberries
- walnuts
11:30pm:
- eggs
- spinach, sweet potato, watermelon
- avocado
3:00pm:
- ham, cheese
- super thin crust
- macadamias
5:30pm:
- 1 scoop of Jamocha ALmond Fudge
8:00pm:
- 1/2 chicken
- black beans, rice, plantains, flan
- No added fats
Post questions & thoughts to comments.
10:00am: CrossFit:
- WU: Hand stand push up ladder
- WOD: 10-9-8...1 of 135lb. SDHP & 1-2-3..10 Burpees: 9:12
- 1 mile run: 5:40
12:00pm:
- 2 eggs & Lamb chops
- Watermelon
- Almond butter
2:00-6:00pm:
- 8 plus beers & chips
10:30pm:
- Burger w/bacon & cheese
- Fries
- Ranch
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I am going to experiment a little bit and "just" eat over the next couple of weeks. I want to see if I can gauge my food without caring about how much I am eating. Basically, after following a lose & semi-strict zone for some time now, I think that my body is programmed well enough to just eat. I will follow as close to Paleo as possible excluding alcohol of course and the only grains that I will eat are Ezekial on occasion and of course tasty desserts!!! I am safely assuming that this will be a lower carb higher fat diet. Anyway, here we go...
10:00am:
- eggs & bacon
- bell peppers, onions, strawberries, & blackberries
- 1/2 avocado
3:00pm:
- pork chop
- large salad, bell peppers, cucumbers, sundried tomatoes
- 1/2 avocado, olive oil, sunflower seeds
- 1/2 baby coconut and the juice (amazingly refreshing!)
6-8:00pm:
- Lamp chops, kebabs
- salad, grilled veggies
- mixed nuts, avocado, olive oil
Post questions & thoughts to comments.
8:30am:
- 4 blocks eggs
- 4 blocks 1 Ezekial Tortilla, bell peppers, & onions
- 4 blocks sunflower seed butter
1:30pm:
- 3 blocks Peanut butter
3:30pm:
- 5 blocks pork chop
- 4 blocks broccoflower
- 5 blocks peanut butter
5:30pm:
- 4 blocks walnuts
7:00pm: CrossFit:
- WU: Burpee KB Hi-pull ladder to 10, precision jumps
- WOD: "Friane" 21-15-9: 235lb. Deads & Chest to Bar Pull ups: 4:03
- FOREARM KILLER!!!
9:30pm:
- 4 blocks shrimp
- 2-3 blocks salad, bell peppers, tomatoes, sundried tomatoes, hearts of palm
- 8 blocks Olive oil & Sunflower seeds
Post questions & thoughts to comments.
10:00am:
- 2 blocks protein
- 2 blocks berries
- 2 blocks almonds
11:00am: CrossFit
- WOD: 10-9-8-7-6-5-4-3-2-1: Bench Press 200lbs & 42" Box Jump
12:30pm:
- 5 blocks steak & eggs
- 1 blocks steamed veggies
- 5 blocks peanut butter
4:30pm:
- 5 blocks pork chop
- 1 block Ezekial tortilla
- 5 blocks sunflower seed butter
6:00pm: CrossFit Beginners:
- WU: 2 rounds of "Helen"
- WOD: Tower of Power: 65/45, 95/65, 115/95
7:30pm:
- 4 blocks almonds
9:00pm:
- 5 blocks chicken & gyro
- 4 blocks salad, pita, hummus
- No added fat
Post questions & thoughts to comments.
8:30am: CrossFit:
- WOD: 5 rounds of 135lb. OHS & 10 Burpees: 7:38
10:00am:
- 4 blocks eggs & ham
- 3 blocks fruit & veggies
- No added fat
2:30pm:
- 1 block protein
- 1 block carbs
- 2 blocks almonds
4:00pm:
- 4 blocks eggs
- 3 blocks bell peppers, onions, sugar snap peas, 1/2 Ezekial tortilla
- 4 blocks sunflower seed butter
6:30pm:
- 4 blocks beef jerky
- 2 blocks mango & sugar snap peas
- 4 blocks sunflower seeds
7:00pm: CrossFit:
- WOD: 5 mini 5 min AMRAPs:
9:30pm:
- 5 blocks Cod
- 1 blocks Mango
- 8 blocks almonds
10:30pm:
- 2 blocks small Greek salad
Post questions & thoughts to comments!
How the USDA wants you to eat and exactly why you are dying!
How you should be eating to live a happy, lean, and healthy life!
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Without friends no one would choose to live, though he had all other goods.
-Aristotle
Sleep: 7.5H
REST DAY!
10:00am: Swim: 1 mile
12:00pm:
- 3 blocks eggs
- 3 blocks Ezekial tortilla
- 4 blocks sunflower seed butter
2:30pm:
- 4 blocks chicken
- 4 blocks salad & cheese thingy
- 4 blocks almonds
9:00pm:
- 6 blocks steak
- 6 blocks salad, cheese thingy, sweet potato, grilled zucchini, Coronas
- 6 blocks mixed nuts & avocado
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None but a coward dares to boast that he has never known fear.
Sleep: 9H
9:30am:
- 2 blocks chicken
- 2 blocks apple
- 2 blocks almonds
10:00am: CrossFit:
- WU: K-2-E ladder to 10
- WOD: 400m Run- 10 Snatches (95lbs.)- 800m Run-20 Snatches-400m Run- 10 Snatches: 8:38
- 150 Ab mat sit ups
1:00pm:
- 5 blocks chicken & eggs
- 4 blocks broccoflower
- 4 blocks almond butter
5:00pm:
- 3 blocks pastrami
- 2 blocks grapefruit & sugar snaps
- 3 blocks almonds
7:30pm:
- 4-5 blocks chicken
- 4-5 blocks salad & margaritas
- 2 blocks dressing
12:30am:
- 4 blocks protein shake
Post questions & thoughts to comments.
10:00am: CrossFit:
- WU: 800m Jog
- WOD: "Chelsea" completed all 30 rounds
CHEAT DAY!!!
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The crowd gives the leader new strength.
-Evenius
Sleep: 8H
12:00pm:
- 4 blocks eggs
- 4 blocks Ezekial Tortilla, bell peppers, spinach, onions, & plum
- 4 blocks avocado
4:00pm:
- 4 blocks chicken
- 4 blocks brussels sprouts & plums
- 4 blocks avocado
6:00pm:
- 10-9-8-7-6-5-4-3-2-1: 185lbs. Squat & Bench Press
7:30pm:
- 5 blocks chicken
- 3 blocks (1) popcorn & (2) apple
- 4 blocks almond butter
10:00pm: Drinks
11:00pm:
- 4 blocks almonds
12:00am:
- 2 blocks pastrami
- 4 blocks almonds
2:00am:
- 3-4 block meal
Post questions & thoughts to comments.
Post questions & thoughts to comments.
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