Sat 28 Nov 2009
Shake: 9:30
3/4 cup whole milk
Chocolate PB protein powder
Banana
Coffee
Workout: 10am
Back Squat 3×5 @ 172.4! Knees DID NOT buckle! Feel much stronger eating more.
Push Press 3×5 @ 95#
Chin Ups 3×5 @ 10#. BW 130#
Good progress!
PWO: 12pm
Vanilla Protein powder
3/4 cup Chocolate Milk
Banana
Lunch: 2pm
3.5 oz chicken breast
Apple
Kiwi
1 cup whole milk
Dinner: 6:30 pm
4 slices pizza with lots of meat
1 cup Chocolate milk
1 clementine
According to FitDay.com: Calories 2523 Fat 87g Carbs 282g Protein 158g
Fri 27 Nov 2009
Shake: 10 am
1/2 cup kefir
1/2 cup whole milk
1 scoop chocolate PB protein powder
1 banana
1 tbsp almond butter
Breakfast: 11am
4 eggs
1 thick slice bacon
coffee
4 fish oil, multi vitamin
Snack: 12pm
Alex’s homemade protein bar! Mmmm
1 cup whole milk
Lunch: 2:45
1/2 pound lean ground beef
3 lg corn tortilla chips
1/4 red pepper
1/4 green pepper
1/4 jalapeno
handful Tex Mex cheese
2 stalks green onion
heaping tbsp Organic Meadow sour cream
1 kiwi
1 cup whole milk
Snack: 5:30
1 cup whole milk
10 ShaSha Lemon Snap cookies
1 tbsp coconut oil
Snack: 7:30pm
coffee
6 tim bits
1 cup whole milk
According to FitDay.com: Calories 2677 Fat 167g Carbs 141g Protein 156g
Thurs 26 Nov 2009
Shake: 6am
1 cup chocolate milk
vanilla protein powder
9am: 1 cup whole milk
Breakfast: 10am
4 eggs
1/2 potato
1 tbsp butter
1 tbsp coconut oil
coffee
4 fish oil pills
Lunch: 1:45
1/2 pound ground beef
4 lg corn tortilla chips
1/2 red pepper, 1/2 jalapeno
handful tex-mex cheese
1 cup milk
4 fish oil pills, multi-vitamin
4pm: apple
Dinner #1: 5:15pm
4oz chicken breast
homemade pineapple salsa from NT recipe
6 macadamia nuts
Dinner #2: 10pm
cheesy garlic bread, chicken fingers, fries, beer
FitDay.com Total: Calories 3347 Fat 188g Carbs 198g Protein 184g
Wed 25 Nov 2009
Shake: 6am
1/2 cup kefir
1/4 cup whole milk
1 scoop chocolate PB protein powder
1 banana
No almond butter, was hungry after!
Breakfast: 10am
4 eggs
2 thick slices bacon
1 1/2 cup pineapple
Workout: 11:30am
Bench Press 3×3 @ 127.4#
Power Clean 5×3 @ 108#
Played with rope climbs
PWO: 12:30
Strawberry Kiwi protein shake
banana
1/2 cup chocolate milk
Snack: 2 pm
3/4 cup kefir
vanilla protein powder
1/4 cup chocolate milk
4 Enjoy Life gluten free chocolate chip cookies
Dinner: 5pm
1/2 potato, homemade fries
1 venison sausage
1/2 can tuna
1/2 cup broccoli cole slaw
1/ red pepper
1 tbsp mayo
Broccoli coleslaw (Sobeys/Metro) is shredded broccoli stalks with a bit of carrot and red cabbage. Super tasty.
Snack: evening
1 bag whole milk
Total: Calories 2705 Fat 128g Carbs 184g Protein 205g
Tues 24 Nov 2009
Lazy morning and rest day.
Breakfast: 9:45
1/2 Smitty’s Meat Lovers Skillet
1 cup coffee, black
Lunch: 1:30
Burger
2 slices Ezekiel Bread
1/2 avocado
Tex-Mex cheese
Dinner: 5:00
2 venison sausages
Apple
1 tbsp almond butter
1 tbsp honey
Snack:
3/4 cup kefir
banana
1 scoop Chocolate PB protein powder
1 tbsp coconut oil
3 squares dark chocolate
Total: Calories 2377 Fat 140g Carbs 173g Protein 118g
I need to make sure I have that morning protein shake. And more eggs.
Mon 23 Nov 2009
6 am Shake
1/2 cup kefir
1/4 cup whole milk
1 scoop Chocolate PB Protein Powder
banana
Breakfast (9:30am)
Ran out of eggs 
2 slices thick bacon
Shake:
3/4 cup kefir
6 frozen strawberries
6 frozen grapes
1 tsp maple syrup
1 slice Ezekiel Bread
1 tbsp raw honey
1 tbsp almond butter
Ezekiel bread is made from sprouted organic grains, which are nutritionally superior and easier to digest than those in regular processed breads. I found it in the freezer section at Metro, but you can get it and other fresh sprouted grain breads at organic stores everywhere. According to NT, if you put raw honey on the warmed bread and let it sit for 15 minutes, the enzymes in the honey will help digest the bread! I keep it in the warmed toaster oven, then slather with almond butter.
Lunch: 12:15
1/2 Smitty’s Meat Lovers Skillet
Workout: 1:30
1/2 cup chocolate milk during!
Back Squat
3×5 @ 170#
Push Press
5x 85, 90, 95#
Chin Ups
10# – 3,3,3,3,3
PWO: 2:30
Strawberry Kiwi Protein Shake
Banana
Snack: 5:15
1/2 cup milk
5 ShaSha Lemon Snap Spelt Cookies (yummy!!! From Metro)
Snack: 7:45
Oh Yeah! protein bar
Snack: 9:15
Vanilla protein powder
3/4 cup kefir
2 Enjoy Life Gluten-free chocolate chip cookies
Total: Calories 2901 Fat 139g (43%) Carbs 289g (38%) Protein 141g (19%)
Need more real protein!!
Sat 21 Nov 2009
Breakfast (9:30)
BK Sausage n Egg Croissantwich
Hash Browns
Orange Juice
2 French Toast Sticks
Calories 1330 Fat 69g Carbs 150g Protein 27g
Workout (10:30)
Bench Press 3×3 @ 126#
Deadlift 2 @ 215, 2 failed attempts. Will reset to 185# next week
PWO (11:45)
Strawberry Kiwi Protein Powder
Banana
Lunch (2:00)
3.5 oz chicken breast
1/2 cup veggie salad
kimchi
1/2 cup kefir with 1 tbsp raw honey and 4 strawberries
Dinner (6:30)
4 eggs, scrambled with chili sauce
1/2 cup yogurt
1/2 cup mixed berries
Snack (10:15)
Assortment of salami, prociutto
Apple, 4 strawberries
Almond, peanut butter with honey
2 squares Dark Chocolate
Lunch + Dinner + Snack Calories 1614 Fat 94g (52%) Carb 112g (26%) Protein 88g (22%)
Total: Calories 2944 Fat 163g Carbs 262g Protein 115g
Thurs 19 Nov 2009
Thursday 19 November 2009
Shake (6am)
1/2 cup kefir
1/2 cup whole milk
1 banana
1 scoop chocolate peanut butter protein powder
1 tbsp almond butter
1 tbsp olive oil
FitDay.com: Calories 572 Fat 33.7 (52%) Carbs 33.6 (23%) Protein 36.9 (26%)
Breakfast (9:30):
Black Coffee
3 eggs, 1/2 avocado, 2 slices thick bacon
1/2 cup oatmeal with heavy cream
FitDay.com: Calories 906 Fat 70.7 Carbs 32.0 Protein 40.6
Workout (10:30):
Back Squat
3×5 @ 165#
Push Press
5×80
5×85
5×90
Chin-Ups
15 reps @ 10# – 5, 4, 3, 3
Post Workout (12:15):
1 scoop Strawberry Kiwi Protein Powder
1 banana
Lunch (2:00)
Chicken Shawerma on pita
Evening (8:00)
Oh Yeah Bar
Later Evening (10:00)
3 thick slices of summer sausage
Total: Calories 2507 Fat 147g Carb 154g (18g fibre) Protein 150g
Update!
I’ve been getting a lot of questions about what diet I’m on and what training I’m doing. I’ve been eating Zone-Paleo-ish, super low-carb, for a long time now, and have often gone to extremes. Now, I need to just focus on eating good food, even if its not the 100% best super food, and not fear all carbs. I’m trying to put on muscle and do strictly strength training for a couple of months. I saw a lot of great progress with eating clean and CrossFit workouts, I was lean and fast and strong, and I highly recommend the program to anyone looking for fitness improvements. However, after more than a year, I wanted to really see how strong I can get, and that requires a lot more food and carbs than I was eating, and a lot more heavy back squats. There are countless ideas of “the best foods/diet” out there, and my stance has been dynamic on a number of issues. I can’t pretend to know all the answers, so I’ll just tell you what I’m doing and why and you can use my ideas to help you make your own decisions.
I’m certified in CrossFit Nutrition, which is Robb Wolf and Paleo-Zone, for eating super clean, gluten/dairy-free (more than 1/4 of the American population is sensitive to these 2 foods) and dropping weight fast. Mark’s Daily Apple has hundreds of articles and recipes along the same lines. In the near future I’ll be looking in to the Precision Nutrition plan for fueling athletic performance, which lets you “earn your carbs” by eating high quality grains etc after your workout. I’ve also taken an interest in the Weston A Price Foundations’ dietary guidelines, which show that the modernized versions of real food like grains and dairy are not as healthy as they are when prepared traditionally. I’m using the recipe book Nourishing Traditions to help with making more of my own foods and doing things like soaking oatmeal overnight before cooking. I think that a healthy, individualized balance between these theories will lead to happy and nutritious sustainable eating. I’m just going to write down what I’m doing and learning and see what happens. I welcome you to post your own experiences, questions and constructive comments. It’s all one big long experiment so let’s enjoy the ride!
