Tuesday 31 January

rest day

eat:

12pm: guacamole beef

7pm: 2 margaritas, chips and salsa, carnitas with corn tortillas, frozen yogurt with M&Ms

Why do I feel this overwhelming urge to eat whatever I want when my day doesn't go according to plan? Working late + no exercise + invitation to Taco Tuesday = disaster.

Broccoli, Cheese and Chicken Soup

leftover roast chicken, with some bones

1lb broccoli

butter

2 stalks celery

1 onion

2 cloves garlic

shredded carrots

2 cans coconut milk

2 cups vegetable broth

about a half pound of shredded cheese (Dubliner)

salt, pepper, white pepper

Saute onion and garlic in butter. Add other vegetables. Add chicken and liquids. Season. Simmer on low for 4 hours. Remove bones and puree with immersion blender. Add shredded cheese and simmer until cheese is melted. Makes 6 very filling servings for work lunches.

Next time: use only 1 can of coconut milk!

Monday 30 January

work:

4:30pm: 3x (3 HSPU negatives + 125m row); 3x (3 ring dip negatives + 125m row); 3x (AMRAP pushups (8) + 125m row)

eat:

1pm: leftover pork chop and steamed broccoli

630pm: salad with tomato and avocado; salmon and sweet potato

Sunday 29 January

work:

run 5k: 37:41

eat:

830am: viking hash with 3 eggs

1130am: 2 bloody marys; chicken chorizo egg and cheese concoction at Nada

5pm: 2 slices dubliner, 1 glass red wine

7pm: salad with tomato and avocado; 1/2 pork chop with steamed broccoli

Saturday 28 January

work:

10am: 10x (4 pullups + 6 burpees + 8 goblet squats (35lb KB)): 12:25

eat:

1130am: viking hash with 3 eggs

4pm: salad with tomato and avocado; steak with steamed broccoli; 1.5 glasses red wine

Friday 27 January

work:

10 minute double-under practice; 6-4-2 snatch-grip deadlift: 103-123-143; 6-4-2 14" benchpress: 85-95-110; 3x 400m run: 1:59/2:02/1:56

eat:

8am: bacon, sausage, eggs and cheese; berries

1pm: broccoli chicken cheese soup

630pm: salad with tomato and avocado; pork chop and sweet potato; 1 glass red wine

Thursday 26 January

rest day

eat:

1pm: broccoli chicken cheese soup

630pm: salad with tomato and avocado; steak and broccoli; 1 glass red wine

Wednesday 25 January

work: 1 to 15 kettlebell ladder (35lbs); 100 walking lunges; 5 minutes side plank

eat:

1pm: broccoli chicken cheese soup

630pm: salad with tomato and avocado; salmon and sweet potato; 1 glass red wine

Tuesday 24 January

work: 4x (3 power cleans + 5 burpees AFAP): 85/95/95/95; 4x (0:30 row sprint): 190/190/189/188

eat:

1pm: chili with half an avocado

630: salad with tomato and avocado; pork chop with roasted sweet potato; 1 glass red wine

8pm: 1-2oz cheese

Monday 23 January

work: 5x (4-6 overhead squats 32X1 + AMRAP pullups): 53-63-68-73-73; 5x (1 minute double-unders + 1 minute plank)

eat:

1pm: chili with half an avocado

630pm: salad with tomato and half an avocado; steak with roasted sweet potato; 4 glasses red wine

Sunday 22 January

work:

9am: spinning

eat:

1030am: sausage spinach sweet potato scramble

5pm: salad with tomato and avocado; broccoli chicken cheese soup

Saturday 21 January

work: 2.4 mile walk in icy conditions; 12 minute running clock: 1000m row: 4:20 (PR) + AMRAP (10 box jumps + 10 hand-release push ups) in remaining time: 7 rounds + 1 box jump

eat:

1030am: sausage spinach sweet potato scramble

5pm: salad with tomato and avocado; roast chicken; 2 glasses wine; 2 vodka sodas

8pm: lots of vodka sodas

11pm: sausage spinach sweet potato scramble; lots of licorice

Friday 20 January

work: backsquat 30X1 5-4-3-2-1: 125-135-145-155-165 (PR); 3x 20 lunges with 2x 30lb dumbbells; toes to bar practice; double-under practice

eat:

1pm: chili with half an avocado

630pm: salad with tomato and half an avocado; pork chop with roasted sweet potato; 1.5 glasses red wine

Thursday 19 January

rest day

eat:

1pm: chili with half an avocado

6pm: salad with half an avocado and tomato; steak with steamed broccoli; 1 glass wine

Wednesday 18 January

work: 2x (0:30 box jumps (20") + 0:30 kettlebell swings (53lbs) + 0:30 burpees); 2x 1:30 row

eat:

1pm: chili with half an avocado

630pm: salad with half an avocado and tomato; salmon with roasted sweet potato; 1 glass red wine

Tuesday 17 January

work: 5 minutes pullups + 4 minutes wallballs + 3 minutes sit ups + 2 minutes double-unders + 1 minute pushups

eat:

1pm: chili with half an avocado

630pm: salad with tomato and half an avocado; pork chop with roasted sweet potato; 1 glass red wine

Monday 16 January

work: 1RM power clean: 115; 1RM bench press (30X1): 120 (PR)

eat:

9am: sausage, eggs and spinach

3pm: chipotle bowl: carnitas + barbacoa + salsa + guacamole

630pm: salad with tomato and half avocado; steak with roasted sweet potato; 1 glass red wine; 1 spoon almond butter

December recap

*only counting 15 days, since vacation starts on the 16th*

days with:

treats: 4

cheats: 3

binges: 2

gluten: 0

wine: 5

other alcohol: 3

workouts: 11

measurements:

waist: 87 (same)

hips: 101 (-2)

thigh: 63 (same)

calf: 40 (same)

ribcage: 90 (-1cm)

bust: 109 (-1cm)

arm: 32 (same)

neck: 35 (same)

weight: 165.9