Saturday 3.6.10
Wake: 0600
Hours sleep: 6.25

WORKOUT
400m run
15 burpees
400m run
15 burpees
20 KB swings
400m run
15 burpees
20 KB swings
30 GHD sit ups
400m run
15 burpees
20 KB swings
30 GHD sit ups
60 walking lunges
400m run
24:42

EATING
hours fasting: not significant
Eating window: 1115
Food:
0845
Hershey Bar
Pellagrino

1115
2 poached eggs
Roasted carrots, peppers and eggplant with thyme and parsley
Fresh arugula
Sauteed Swiss chard and asparagus with garlic and sage

1200
Strawberries
Pecans

1315
Blackened salmon
Slaw

1545
Bosnian prosciutto sandwich with lejmak, peppers, feta, olive oil
2xTurkish coffee with sugar (2 lumps each)

2100
Bread and butter
Cuban pork sandwich
Fries
Coffee

H2O -
Omega 3 -

Friday 3.5.10
Wake: 0645
Hours sleep: 6.25

WORKOUT

EATING
3 weeks no Diet Coke!
hours fasting: 11
Eating window: 0815-2330
Food:
0815
3 eggs with pesto and sausage
Breakfast potatoes
Scone with butter and apple butter
Coffee

2 pita

2 pita with almond butter

2000
2 sausages on a bun
Coffee
Reese’s PB cups

2330
Chicken breast
Roasted veg
Strawberries
Tangerine
Pecans
Pellegrino

H2O -
Omega 3 -

Thursday 3.4.10
Wake: 0800
Hours sleep: 9

Coffee

WORKOUT
none

EATING
20th day no Diet Coke!
hours fasting:17
Eating window: 1400-2000
Food:
1400
1/2 roasted chicken
5 oz. chicken
garden salad
1 c roasted squash

2000
Bratwurst
Snickers
Coffee

H2O -
Omega 3 -

Wednesday 3.3.10
Wake: 0445
Hours sleep: 7

Coffee

WORKOUT
Front Squat 3-3-3-3
205-215-225 (2)-220

I don’t know why I missed at 225 because 220 was not really any effort at all.

AMRAP/5
5 thrusters, 95#
5 pull ups
9 1/2 rounds

could definitely have rested a little tiny bit less during the WOD and squeezed in those last 5 pull ups - but I guess you never really know that when you’re resting.  I was doing under 30 seconds of work per round so I thought I was on track.

EATING
19th day no Diet Coke!
hours fasting: 16
Eating window: 1130-2030
Food:
1130
grass fed beef jerky
dried cranberries and strawberries
pecans, almonds, macadamias
coconut

1230
10 oz. chicken breast
Veggie salad with tomatoes and broccoli
Balsamic vinaigrette

1330
almonds and walnuts

1830
3 egg omelet with gremolata butter and picked leeks

2000
10 oz. Pineapple glazed chicken
Fennel and celery salad with pepitas

2100
cinnamon roll donut

H2O - 2 L

Omega 3 -

Tuesday 3.2.10
Wake: 0845
Hours sleep: 8

Coffee

WORKOUT
none

EATING
hours fasting:
Eating window:
Food:
1100
Almonds
Clif protein bar

Almonds and walnuts
Almond butter
Coconut

0700
2 salmon filets
Slaw
Caramelized leeks
Cucumber and buttered leek coulée

Monday 3.1.10
Wake: 0730
Sleep: 8 hours

WORKOUT:
None

EATING
hours fasting: 16 hours
Eating window: 1230-0045
Food:
1245
veggie salad with broccoli
9 oz. chicken breast
balsamic vinaigrette

1645
almonds and walnuts
coffee

1700
Cinnamon roll
Mini donut
Coffee

1930
almonds and walnuts

0045
Here’s what happens when you let yourself get too hungry and stay up late…
Pepperoni pizza
Chocolate covered donut
Cinnamon roll donut
All from 7-11
Chicken leg and thigh
2 girl scout cookies
Candied Pecans and cranberries

Sunday 2.28.10
Wake: 0600
Sleep: 7.5 hours

WORKOUT:
None

EATING
hours fasting: insignificant
Food:
0700
Scrambled eggs
Bacon
pancakes with syrup
Coffee

chicken salad sandwich on a croissant
chips

double double animal style
fries
ice tea

Saturday 2.27.10
Wake: 0600
Sleep: 5.5 hours

WORKOUT:
None

EATING
hours fasting: insignificant
Eating window: 0730-
Food:
0730
Scrambled eggs
Bacon
Cinnamon roll
French toast with syrup
Coffee

1015
Coffee cake
Coffee

Angus 1/3#
fries
Iced tea

Snickers
Hershey bar

Bacon avocado cheeseburer
Fries

Pint

Friday 2.26.10
Wake 0700
Sleep: 8 hours

WORKOUT:
none

EATING:
hours fasting: 12.5
Eating window: 0800 -
Food:
0800
5 oz. grilled chicken thigh
2 HB eggs
orange
coffee

1145
5.5 oz. turkey patty
almonds
sparkling mineral water

1300
Grilled chicken thigh
Walnuts

1430
Grilled chicken thigh
Dried fruit and nuts
4 chocolate and PB girl scout cookies
Sparkling mineral water

1730
Angus 1/3 pounder
Large fries
Iced tea

2115
Coffee

0015
Cookies

H2O today - 2 L
8500mg Omega-3 - no

Thursday 2.25.0
Wake 0800
Sleep: 7 hours

Coffee

WORKOUT:
100 mountain climbers (2 count)
90 jumping lunges
80 KB swing (25 kg)
70 sit ups
60 box jumps (20”)
50 pull ups
40 DB split jerks (40#)
30 burpees
20 DB cleans (40#)
10 TGU (40#)
36:08

EATING:
hours fasting: 16.5
Eating window: 1315 - 1900
Food:
1315
5 oz. pan roasted chicken thigh
3 oz. pork tenderloin
apple
orange
sparkling water

1445
5 oz. hamburger patty
2 HB eggs
chia bar
Almond butter
almonds

1830
flank steak
shakshuka with 2 eggs
4 chocolate PB girl scout cookies
sparkling mineral water

H2O today - .5 L
8500mg Omega-3 - no

Wednesday 2.24.0
Wake 0645
Sleep: 8 hours

Coffee

WORKOUT:
none

EATING:
hours fasting: 15.5
Eating window: 1130
Food:
1130
Roasted chicken thigh with gremolata butter
bacon
apple
walnuts
sparkling mineral water

1330
5.5 oz. turkey patty
2 HB eggs
orange
almonds

1445
almond butter

1645
6 oz. pork tenderloin
3/4 c blueberries
chia bar
almonds
sparkling mineral water

1800
English muffin
Butter and jelly
Mini PB cup

2000
Eggs in purgatory
potatoes, artichokes, tomatoes
3 eggs
parmesan
chard with bacon

H2O today - 2 L

8500mg Omega-3 - no

Tuesday 2.23.10
Wake 0700
Sleep: 7.5 hours

WORKOUT:
Front Squats 15-15-15-15 (BW=166)
155-165-170-175

EATING:
hours fasting: 16
Eating window: 0900-2000
Food:
0900
3 scrambled eggs (in butter)
3 oz. roasted pork loin
dried fruit and nuts
2 girl scout cookies
coffee

1115
4 oz. pork tenderloin
1/2 c blueberries
marinated asparagus
almonds
mineral water

1315
5.5 oz. turkey patty
2 HB eggs
apple
orange
dark chocolate

1515
5 oz. hamburger patty
apple
walnuts
avocado
sparkling mineral water

1745
Chia bar

2000
Pan roasted chicken thigh
3 eggs over easy
English muffin
Butter and jelly

H2O today - 1 L
8500mg Omega-3 - no

Monday 2.22.10
Wake 0720
Sleep: 7.5 hours

WORKOUT:
“Barbara on Roids”
5 rounds of
5 push press
10 front squats
15 hang power cleans
20 deadlift
3 minute rest between rounds

round 1 - 2:07
round 2 - 2:58
round 3 - 3:36
round 4 - 3:29
round 5 - 2:59

Each round I was able to get through the first 2 movements without stopping.  The cleans on the first round were 10 and 5.  Rounds 2 and 3 were 5, 5, 5.  Rounds 4 and 5 were 5, 4, 3, 3. Deadlifts were 20 on round 1,then a mish-mash rounds 2, 3, and 4 and on round 5 I did 5 and 15.
I made it my goal to treat round 5 as though it was my only score.

EATING:
hours fasting: 16
Eating window: 0830-1700

10th day without Diet Coke!

Food:
Lemon, thyme, arugula 3 egg omelet
3 oz. Pork tenderloin
Bacon
Dried fruit and nuts

1315
5.5 oz. turkey patty
2 HB eggs
apple
blueberries
sparkling mineral water

1400
Chia Energy Bar

1500
4 oz. herb and garlic brined pork tenderloin roasted with bacon, herbs and garlic
2 HB eggs
1 slice roasting bacon
red wine vinaigrette marinated pan roasted asparagus
dark chocolate
avocado
almonds
sparkling mineral water

1700
5 oz. hamburger patty
apple
orange
walnuts

H2O today - 1 L
8500mg Omega-3 - no

Sunday 2.21.10
Wake 1000
Sleep: 8 hours

WORKOUT:
None

EATING:
hours fasting: 11
Eating window: 1030-1630
Food:
1030
Grilled cheese
Coffee
Dries fruit and nuts
Mini PB cup

1230
Coffee

1430
Burrata, roasted pepper, prosciutto sandwich
Green salad
Banana muffin
2 donut holes

1630
1.75 oz. Dark chocolate

H2O today - 1 L
8500mg Omega-3 - no

Saturday 2.20.10
Wake 0615
Sleep: 6.75 hours

WORKOUT:
21-18-15-12-9-6-6
Squat cleans, 95#
push ups
14:01

First 10 cleans straight through, then sets of 3 unbroken through the rest of the workout.  All push ups without a break.

EATING:
hours fasting: 14
Eating window: 0800-2130
Food:
0800
3 slices pepperoni pizza
Coffee

1200
5.5 oz. Hamburger patty
2 oz. Pork tenderloin
2 HB eggs
Mineral water

1300
6 mini PB cups

1600
Grilled cheese
Dried fruit and nuts
4 mini PB cups
Mineral water

2030
Chips, salsa, guacamole
Birria
Rice and beans
Corn tortillas

H2O today - 1.5 L
8500mg Omega-3 - no