Food and Workout log week of Jan 27

Week of Jan 27

Saturday

 Breakfast: scrambled eggs, sweet potato/black bean/turkey
 Snack: graham cracker
 Lunch: turkey, apple w/peanut butter
 Snack:
 Dinner: Pepper stuffed with  turkey sausage, black rice with mushroom and peas, tangerine

Supplements: multi, fish oil

Sleep: 8 1/2 good

WOD: Box squat x2 135, 135,145, 145,150,150,155,155,160,160
3 RFT Run 1/4, 21 Swing, 12 pull (A): 15:30


Weight: 195.... blah

Sunday
  Breakfast: cottage cheese, black beans, sweet potatoes and turkey
  Snack: 2 goos, gatorade (on ride)
  Lunch: Turkey, broccoli
  Snack:
  Dinner: Fish tacos, black beans and rice, guacamole, 3 chips

Supplements:

Sleep: 8 1/2 good

WOD: Ride 32 from Lake Pf with Fred. WINDY again. avg 14.7, felt pretty good

Monday

 Breakfast: egg. spinach, pepper, onion, broccoli scramble
 Snack:graham crackers ... the carb jones continues
 Lunch: kale salad, turkey
 Snack:
 Dinner: Fish cabbage salad, green beans

Supplements: multi, fish oil

Sleep: 5 1/2

WOD: 3RFT 45 lunge, 30 push, 15 burpees
10,9,...1: swings, deads
med ball stuff

Tuesday Weight = 192

 Breakfast: green beans, almonds, cottage cheese
 Snack: turkey stick, red pepper, carrots, cheese stick, graham cracker and chocolate
 Lunch: bbq turkey, kale salad
 Snack:
 Dinner: bbq turkey, edamame salad, tangerine

Supplements: multi, fish oil

Sleep: 8 1/2 hours good

WOD: ride 12

Wed

 Breakfast: green beans, cottage cheese, almonds
 Snack: turkey/egg/black bean breakfast taco
 Lunch: turkey sandwich, kale salad, CC cookie
 Snack:
 Dinner: roasted sweet potatoes, onions, parsnips; romaine salad, tangerine, choc square

Supplements: multi, fish oil

Sleep: 6 not enough

WOD: 1 mile 10:15
Amrap: press, dead lift, ?

Thursday

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Friday

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Saturday

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Food and workout log week of Jan 20

Week of Jan 20


Weight: 194

Sunday
  Breakfast: plain yogurt, dates, almonds
  Snack:
  Lunch: turkey, apple
  Snack:
  Dinner: fish/corn/cabbage stew, arugula salad

Supplements: multi, fish oil

Sleep:8 good

WOD: 3 rounds 1minute deadlift, swing, goblet squat, paralette dip, press, pushup

Monday

 Breakfast: 3 eggs, brocolli, peas scramble, 2 veggie sausages
 Snack: 2 gel packs (on ride)
 Lunch: turkey stick, apple
 Snack:
 Dinner: turkey meatloaf w/mushrooms, spinach, tom, and arugula salad, 1/2 baked apple

Supplements: multi, fish oil

Sleep: 5 1/2, not enough

WOD
3 RFT: 12 Cluster, burpee, 12 situps, run 1/4
Tabata swings 8x
6 minute AMRAP: jumping lunge, ?, ?

WOD (2)
Ride 26, Bastrop to Buecher & ret.


Tuesday

 Breakfast: Brocolli, green beans, almonds, turkey, cottage cheese medley
 Snack: turkey stick, cheese stick
 Lunch: PB sandwich, apple
 Snack:
 Dinner: leaf lettuce, avocado, egg, green bean salad; swiss chard and chickpea stew; tangerine and blueberries with dollop of Greek yogurt.

Supplements multi-vitamin, fish oil

Sleep 8 fair

WOD commute 6 miles, rest day

Wed

 Breakfast: lentil and veggie soup with turkey
 Snack: cottage cheese blueberries, almonds
Snack: (before ride) 2 cliff bars
 Lunch: 2 slices turkey, kale salad, carrots w/hummus
 Snack: turkey stick and cheese stick
 Dinner: turkey meatloaf, spinach salad, peas, chocolate

Supplements: multi, fish oil

Sleep 6 hours, fair, not enough

WOD 21-15-9 200 m run between, American swings, med ball slam
partner pushups, presses, goblet squats

WOD (2) Bike 17 in town

Thursday

 Breakfast: black beans, turkey, sweet potatoes
 Snack:
 Lunch: tuna sandwich, kale salad
 Snack:
 Dinner: shrimp veggie stir fry, tangerine

Supplements: multi, fish oil

Sleep: 8 hours good

WOD: 3 rounds: 10 pull (a), 10 push, 10 superman, 10 situps, 10 squats
Run 2 miles

Friday

 Breakfast: Scrambled eggs, black beans/sweet potato/turkey
 Snack: Graham crackers (yeah I know)
 Lunch: Turkey, humus red pepper, carrots
 Snack:
 Dinner: Turkey chile with mushrooms, spinach, carrots; salad with avocado, tangerine

Supplements: multi, fish oil

Sleep: 6 hours, good

WOD: Ladder: 60 lunge, 50 situps, 40 power swings, 30 kb goblet squats, 20 pushups,
7 min amrap 7 snatch (left/right), 7 press (left/right), 7/7 suitcase dl

Saturday

 Breakfast: scrambled eggs, sweet potato/black bean/turkey
 Snack: graham cracker
 Lunch: turkey, apple w/peanut butter
 Snack:
 Dinner: Pepper stuffed with  turkey sausage, black rice with mushroom and peas, tangerine

Supplements: multi, fish oil

Sleep: 8 1/2 good

WOD: Box squat x2 135, 135,145, 145,150,150,155,155,160,160
3 RFT Run 1/4, 21 Swing, 12 pull (A): 15:30

Food log and workouts week of Jan 13

Week of Jan 13

Saturday

 Breakfast: Oatmeal, blueberries, sliced almonds
  Snack: Apple Turkey stick
  Lunch: Spinach Turkey wrap
  Dinner: BBQ Turkey, Broccoli salad, Fruit salad

Supplements none

Sleep 8.5 hours good

WOD
5 RFT Run 1/4 mile, 10 pushups, 15 35# kb swings, 19:20

Weight: 195.5

Sunday 1/13
  Breakfast: Turkey, egg, cheese, black bean taco
  Snack: chocolate chip cookie
  Lunch: cottage cheese, almonds blueberries
  Snack:
  Dinner: spaghetti squash with spinach, arugula, onion, mushroom, french feta
spinach salad

Supplements multi, fish oil

Sleep 8.5 good

WOD

Monday 1/14

 Breakfast: blueberries, cottage cheese, slice almonds
 Snack: potato, egg, cheese taco
 Lunch: chickpea, chard, carrot, onion stew w/yogurt garnish
 Snack: 7 cashews
 Dinner: spinach, romaine, tomato and turkey salad, 
red lentil & carrot soup, tangerine, 3 squares chocolate

Supplements multi, fish oil

Sleep 6 good

WOD Run 1/4 20 KB clean, 20 russian twist, run 1/4 10/10, Run 1/4 5/5 8:40


Tuesday 1/15

 Breakfast: plain nonfat yogurt blueberries, sliced almonds, two veggie sausages
 Snack: turkey stick, cheese stick
 Lunch: turkey, butternut squash, tangerine
 Snack:
 Dinner: turkey chili (mushrooms, black beans, onions), brocolli

Supplements multi, fish oil

Sleep: 9 /12 hours good

WOD
Squat x5 135, 145, 155, 160, 160
Deadlift x5 185, 205, 215, 225, 225
30 burpees 2:45

Wed 1/16

 Breakfast: cottage cheese
 Snack: eggs ,mushroom, peppers onions, coffee
 Lunch:
 Snack: M&Ms
 Dinner:

Supplements: multi, fish oil

Sleep: 7 hours good

WOD: AMRAP 7 minutes: swing, snatch?
3 RFT get up, goblet squat, ?

Thursday 1/17

 Breakfast: cottage cheese, blueberries, almonds
 Snack: graham crackers, chocolate chips (boo)
 Lunch: turkey chilli
 Snack:
 Dinner: Butternut squash, salad: spinach, turkey avocado, red pepper, tomatoe
tangerine chocolate 

Supplements multi, fish oil

Sleep 8 hours good

WOD ride 6, run 2

Friday 1/18

Weight 198 -- what is going on, back sliding on eating.......
 Breakfast:cottage cheese, blueberries, almonds
 Snack:turkey stick
 Lunch: salmon, grilled cauliflower with tomatoes, red pepper sauce, argula, choc covered blueberries
 Snack:
 Dinner: WINE

Supplements

Sleep: 8 1/2 good

WOD: 35 reps for time of box jump, jumping pull up, kb swing, walking lunge, situps, 45# push press, superman,
wall ball, burpees, hurdle jumps 26:55

Saturday

 Breakfast:
 Snack:
 Lunch:
 Snack:
 Dinner: Tapas at malaga

Supplements

Sleep

WOD Ride 27 lake Pf with Fred, 14.0 WINDY

2013 Goals

Weight: Return to reasonable weight of at most 175 and keep it there through rest of year

Monthly goals:
Feb 1 192
March 1 187
April 1 183
May 1 179

Possible issue: returning to old sugar binge (cookies, candy eating habits)
To prevent continue to food journal, if a day or two of "bad" eating occurs just get back on the program, don't continue the slide.


Athletic goals:
Ride bike at least 2500 miles (up from 2100) in 2012
Continue strength training at least 2x/week

Hike 5 (more) 14ers this summer (candidates: Sneffels, Redcloud, Sunshine, Princeton, Oxford, Missouri, Harvard, Columbia, Evans/Bierdstadt)
Complete 2 difficult bike hill rides: Grand Mesa 5000'+ climbing, Mount Evans

Food and workout log week of Jan 6

Weight: 199

Sunday
  Breakfast:
  Snack:
  Lunch:
  Dinner:

Supplements

Sleep

WOD

Monday 1/7

 Breakfast: 2 Veggie Sausages, oatmeal, blueberries, almonds
  Snack: Turkey stick
  Lunch: Turkey Sandwich, Red Pepper, Humus
  Snack: Apple, cheese stick
  Dinner: 2x Large salad: spinach, romaine, tom, red pepper, nuts, cukes, French feta, vinnegraite
               Red lentil & carrot soup

Supplements, Fish oil, multi vitamin

Sleep 6 hours, poor

WOD AMRAP 7 minutes
5 push, 10 squat, 15 situp: 4 rounds + 15 reps


Tuesday 1/8

 Breakfast: Egg, Turkey sausage, black bean taco
  Snack: Egg, Turkey sausage, black bean taco
  Lunch: Turkey Sandwich
  Snack: Turkey stick
  Dinner:chickpeas, turkey sausage, spinach, tomato stew
             salad: arugula, cashews tomatoes

Supplements: fish oil, multivitamin

Sleep: 7 hours, fair

WOD: ride bike 7 miles

Wed 1/9

 Breakfast: oatmeal, blueberries, almonds, 2 veggie sausages
 Snack: Turkey stick
 Lunch: Turkey, carrots, red pepper, humus
 Snack: Apple, cheese stick
 Dinner: Stir fry: broc, mush, onions, peas, corn shrimp
             1/2 pear, tangerine, 2 squares choc

Supplements: fish oil, multivitamin

Sleep: 6 hours, fair, not enough

WOD
Run 400
30,20,10 Med ball clean & kb swing 35#
Run 400
10:42

Thursday 1/10

 Breakfast:cottage cheese, 2 potato& egg taco
  Snack: turkey stick
  Lunch: Turkey sandwich (1 pc bread), red peppers carrots, diet coke
  Dinner: Chard, chickpea and carrot stew with greek yogurt garnish
              cucumber salad
              tangerine

Supplements multi, fish oil

Sleep 8 hours good

WOD:  ride bike 7 miles

Friday

 Breakfast: eggs, cheese, turkey sausage, black bean taco
  Snack:
  Lunch: eggs cheese turkey sausage black bean taco
  Snack: Apple, turkey stick
  Dinner: 2x salad spinach, romaine, french feta, carrots, beets
  tangerine, 6 sq choc

Supplements fish oil, multi

Sleep 6 hours, good but not enough

WOD Run 1 mile 11:02
Hard to believe I once ran 10k in <40 minutes

Saturday

 Breakfast: Oatmeal, blueberries, sliced almonds
  Snack: Apple Turkey stick
  Lunch: Spinach Turkey wrap
  Dinner: BBQ Turkey, Broccoli salad, Fruit salad

Supplements none

Sleep 8.5 hours good

WOD
5 RFT Run 1/4 mile, 10 pushups, 15 35# kb swings, 19:20

Food log template

Week of 


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Fall 2012