nutrition update

Not Skyping with Mike until Monday, but I'm not sure what I'll feel like eating/doing over the next couple of days, so I figured I'd just summarize the past week now.

Mike's recommendations:

Aim for 2260 calories; 165g protein, 175g carb, 100g fat, with consistent calorie intake across the whole week

Shift some carbs to the AM, so that all meals have P/F/C (for the most part)

Add BCAAs before Z1
Ditch the creatine in my PWO shake

Focus on quality/nutrient dense foods

Weight:

July 16: 165.3

July 21: 163.2 (!)

I feel awesome, training is going well, and I'm not stressing over hitting the numbers exactly, but am having fun rearranging things to make it close.

Looking forward to picking up right back here in a few days... 

Friday 13 June

30:00 swim @ z1

complete; short course; 1000 yards; alternated between freestyle and breaststroke every 25; began 100 yards every 3:00 (about 0:30-0:35 rest)

Shoulder complained a bit, but didn't feel like it was getting any worse, so finished out the 30:00...

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Egg - Whole, Raw, Extra Large, Xl, 2 egg	160	0g	10g	14g	420mg	160mg	0g	0g
Beef - Flank Steak (Usda Round Steak), 1.98 oz/84g	112	0g	5g	16g	46mg	20mg	0g	0g
Lunch
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 2 oz	55	0g	1g	13g	30mg	100mg	0g	0g
Tessamae's - Lemon Chesapeake Dressing, 1 Tablespoon	90	0g	10g	0g	0mg	230mg	0g	0g
Generic - Spinach - Organic Baby, 2 Cups	20	2g	0g	1g	0mg	1mg	1g	2g
Tomatoes - Raw, 1 Medium	25	5g	0g	1g	0mg	20mg	3g	1g
Kirkland - Wild Alaskan Salmon Filet, 1 filet	300	0g	13g	32g	95mg	85mg	0g	0g
Dinner
Broccoli - Raw, 300 g	102	20g	1g	8g	0mg	99mg	5g	8g
Kirkland - Ground Sirloin Beef Patty 1/3 lb, 0.666 lb	660	0g	46g	60g	200mg	160mg	0g	0g
Tomatoes - Raw, 1 Medium	25	5g	0g	1g	0mg	20mg	3g	1g
Onions - Raw, 2 slice, thin	8	2g	0g	0g	0mg	1mg	1g	0g
Snack
Trader Joe's - Greek Style 0% Nonfat Plain Yogurt, 1 cup (56.8 g)	120	7g	0g	22g	0mg	70mg	6g	0g
Honey - Clover, 0.25 Tablespoon (21g)	15	4g	0g	0g	0mg	0mg	4g	0g
Trader Joe's - Frozen Mixed Berries, 3/8 cup	40	8g	1g	1g	0mg	0mg	3g	3g
TOTAL:	1,732	53g	87g	169g	791mg	966mg	26g	15g

Thursday 12 June

A. 1 & 1/4 front squat, 4-4-4 @ loads allowing for quick drive out of the hole; 2:30 rest
B. Jerk dip squat, 9 x 1 @ 205; begin a rep every :60
+
For time:
100m indoor sled drag, very heavy grind
100 AirDyne calories
100m Farmer's walk, very heavy
+
4 sets:
:24 prowler push @ max effort, load for high speed/fast foot turnover
3:36 rest

A. 165, 175, 180
B. complete
+
13:57 with 160 on the sled and turrets for the FW
+
complete with 90 on the prowler

Last rep at 175 and 180 started to get a little slow on the 1&1/4 front squats.  Jerk dip squats were weird - pretended that I was going to jerk it each time, but it felt too heavy for jerking...

Really digging the turrets for the FW.  I almost think they're easier than kettlebells, and way more fun.  Added 25# to the sled from last week, and it was definitely closer to a heavy grind this week, but could still add a little more.  AD took 8:36.

Last 0:04 of each prowler push was miserable, and slowed considerably.  Not sure I can keep +90 for "high speed/fast turnover" for much longer than 0:20...

Shoulder feels MUCH better than it did Sunday/Monday.  It doesn't hurt at all when I'm not using it, which means sometimes I forget about it and move in a certain way and then get a painful reminder... but feeling optimistic that this isn't going to drag out for months like the other one did.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Egg - Whole, Raw, Extra Large, Xl, 2 egg	160	0g	10g	14g	420mg	160mg	0g	0g
Lunch
Broccoli - Raw, 102 g	35	7g	0g	3g	0mg	34mg	2g	3g
Beef - Flank Steak (Usda Round Steak), 6 oz/84g	340	0g	16g	48g	140mg	60mg	0g	0g
Pre-WO
Sweet potato - Raw, unprepared (Sweetpotato), 400 g	344	80g	0g	6g	0mg	220mg	17g	12g
Egg - Whole, Raw, Extra Large, Xl, 2 egg	160	0g	10g	14g	420mg	160mg	0g	0g
Post-WO
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 1 scoops	140	35g	0g	0g	0mg	0mg	0g	0g
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Dinner
Trader Joe's - White Jasmine Rice, 1/2 cup - Dry	320	70g	0g	6g	0mg	0mg	0g	0g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 9 oz	248	0g	2g	56g	135mg	450mg	0g	0g
Snack
Plums Kirkland Signature - Dried Plums Pitted Prunes, 2 (40g)	40	10g	0g	0g	0mg	0mg	6g	1g
Trader Joe's - Almond Butter Raw Crunchy Unsalted, 32 grams (2 tbsp)	190	6g	17g	8g	0mg	0mg	2g	3g
TOTAL:	2,097	213g	58g	175g	1,125mg	1,254mg	28g	20g