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Jeff Rice


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Jeff Rice - Food Journal
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Food journal for zone challenge(s)

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Friday - 6/19
Breakfast - 3 blocks (extra block of protein)
light whole wheat eng. muffin
canadian bacon
1/4 c egg beaters
1 slice ff cheese
1 container sf/ff yogurt
9 almonds

Snack - 3 blocks
Clif Builder's Bar
coffee

Lunch - 3 blocks
3/4 c lowfat Cottage cheese
1 c pineapple chunks
3 macadamia nuts

Dinner 6 block (approx)
2 slices chicken wing pizza
3 chicken wings

Snack 3-blocks
protein shake
3 almonds

Total for day 18 blocks
WOD at CrossFit Geneseo + 120 situps/pushups/squats


-- Edited by Jeff Rice on Friday 19th of June 2009 09:28:22 PM

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Sat 6/20

Breakfast - 3 blocks
protien shake
large skim latte
9 almonds

Snack - 3 blocks
Clif Builder Bar

Lunch - 3 blocks
3 oz chicken
apple
9 almonds

Snack - 3 blocks
3/4 c lf cottage cheese
1 c pineapple chunks w juice
3 macadamia nuts



-- Edited by Jeff Rice on Saturday 20th of June 2009 03:14:56 PM

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Sat (continued)

Dinner - 3 blocks (5 blocks carbs)
1 c high protein pasta
chicken/turkey marinara
1 glass red wine

Snack - 3 blocks (1 block carbs)
protein shake
9 almonds

Total - 18 blocks  WOD "Di - fran - abeth"


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Sunday 6-21

Father's day... I wasn't counting. smile.gif



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Monday 6-22

Breakfast 2 blocks
Protein shake
6 almonds

Snack 3 blocks
Clif Builder Bar

Lunch 3 blocks (light on protien)
2 containers of ff/sf yogurt
apple
peanuts




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Monday (cont)

snack 3 blocks
3//4 c lf cottage cheese
8 oz pineapple chunks with juice
3 macadamia nuts

Dinner ~ 3 blocks
1 c high protein pasta
chicken/turkey marinara

Snack - 3 blocks
protein shake
3 rice cakes
9 almonds

Total 18 blocks - WOD clean & jerk (PR 165# up 20# since last time)



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Tues 6/23

BFast - 3 blocks
1 c steel cut oatmeal
3/4 c egg beaters
9 pecans
1 c mixed fresh berries

Snack 3 blocks
Clif Builder bar

lunch 3 blocks (extra protein)
4 oz turkey
2 containers Dannon sf/ff yogurt
9 almonds
apple

Snack 3 blocks
3/4 c lf cottage cheese
8 oz pineapple chunks w juice
3 macadamia nuts

Dinner (extra protien)
6 oz sirloin steak
1 c sugar snap peas

Snack
protein shake
3 rice cakes
9 almonds

Total 18 blocks (not perfectly balanced)  WOD "Frynne" - ugh!



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Wed 6/24

BFast 3 blocks
vanilla protein shake with mixed berries
9 almonds

snack 3 blocks
Clif Builder bar

lunch 3 blk
4 oz turkey
apple
9 almonds
1 container dannon ff/sf yogurt

snack 3 blk
3/4 c lf cottage cheese
8 oz pineapple chunks w juice
3 macadamia nuts

dinner ?
2 slices pepperoni pizza

~18 blocks WOD 6:00

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Thurs 6/25

Bfast 3 blocks
Clif Builder Bar

Snack 3 blocks
Clif Builder Bar

Lunch
2 slices high fiber wheat bread
2 tsp peanut butter
16 oz skim milk

Dinner
2 hamburgers
fruit salad
2 oatmeal cookies

Total: Fail!  Cheat day! smile.gif   No WOD - rest day



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Fri 6/26

BFast 3 blocks
3/4 c lf cottage cheese
8 oz pinapple chunks
3 macadamia nuts

Snack 2 bocks
Clif Builder bar

Lunch 4 blocks
4 oz turkey
2 containers sf/ff yogurt
apple
9 almonds

Snack 2 blocks
container sf/ff/ yogurt
3 almonds

Dinner 4 bocks
4 oz sirloin steak
1 c sugar snap peas

Snack 3 blocks
protein shake
3 rice cakes
1.5 t peanut butter

19 blocks WOD - tabata (2 PRs in there)



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Sat 6/27

BFast 4 blocks (low on protein)
1 container ff/sf yogurt
1/2/c Kashi GoLean Crunch
banana
1.5 t peanut butter

Lunch 6 blocks ?
roll
4 oz turkey and roast beef
lettuce, tomato, banana peppers
2 T olive oil vinaigrette
1 oz potato chips
margarita

Dinner 4 blocks
4 oz sirloin steak
1.5 c brocoli
1/2 baked sweet potato

Snack 3 blocks
protein shake

Approx 17 blocks... not well balanced No WOD

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Sun 6/28
BFast 3 blocks
1/2 c egg beaters
1 container ff/sf yogurt
1/2 c kashi cereal


Lunch 4 blocks
3 oz turkey
wrap
1 T ff cream cheese
1 T sundried tomato spread
1 oz potato chips

Snack 3 blocks
PowerBar Protein Plus

Dinner 4 blocks
4 oz grilled salmon
1/2 c garlic mashed potatoes
16 oz beer

Snack
Protein shake
3 rice cakes
1.5 oz peanut butter

17+ blocks (not well balanced) No WOD

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Start of July Challege!!!

7/8
Breakfast

HM egg salad
3 hardboiled eggs
3 t light mayo
1 t mustard
1 T chopped pepper rings
8" spinach tortilla
3P 3F 3C

Snack
large non-fat latte
2C 2P

Lunch
Grilled chicken greek salad at Distillery
4P 5F 3C  (estimating fat  Approx 2 T vinagrette dressing + Feta cheese and olives on the salad)

Snack
3/4 c lowfat cottage cheese
8oz pineapple chunks with juice
9 almonds
3P 3F 3C

Dinner
4oz pork tenderloin
1c peas
9 almonds
4P 3F 3C

Snack
Protein Shake
9 almonds
3P 3F 2C


19P 17F 16C  : WOD - 10 min Cindy

-- Edited by Jeff Rice on Wednesday 8th of July 2009 03:28:33 PM


-- Edited by Jeff Rice on Wednesday 8th of July 2009 09:13:51 PM

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7/9 Thurs

Breafast
(Same as yesterday)
3P 3F 3C

Snack
Clif Builder Bar
3P 3F 3C

Lunch
Large nf latte
6 almonds
2P 2F 2C

Snack
3/4 C lf cottage cheese
8 oz pineapple chunks w/ juice
9 almonds
3P 3F 3C

Dinner
3 oz lean roast beef
dijon mustard
pepper rings
spinach tortilla
2 t light mayo
1 container dannon ff/sf yogurt
4P 2F 4C

Snack
Protein Shake
3P 3F 2C

Total 18P 16F 17C   - WOD at CrossFit




-- Edited by Jeff Rice on Thursday 9th of July 2009 08:16:34 PM

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Fri 7/10

bfast
3/4 c of cottage cheese
8oz pineapple chunks
9 almonds
3P 3F 3C

Snack
large skim latte
6 almonds
2PFC

Lunch
clif builder bar
3FCP

snack
Clif Builder bar
3PFC

dinner
4oz grilled Salmon
1/4 c rice
grilled veggies
approx 4pFC

16 blocks. No WOD - rest day

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Sat 7/11

bfast
2 eggs + 2 egg whites
1T salsa
1 slice whole wheat toast
1t margerine

3 blocks

snack
powerbar protein plus
3 blocks



WOD - CrossFit Seattle 5x3 DL + 21/15/9 lunges & situps

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Sat 7/11 (cont)

Lunch

3 oz turkey
2 slices whole wheat bread
1T light mayo

3P 3F 4C

Snack

Clif Builder Bar
3P 3F 3F

4 oz grilled chicken
3 C mixed greens
1T light vinagrette

4P 3F 3C

Snack
Protien Shake
9 almonds
3P 3F 3C

Total 19P 18F 18C

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Sunday 7/12

bfast
1C oatmeal w 1T dried fruit
2 eggs
2 slices bacon

3P 0F 3C

lunch
4oz grilled chicken
2 slices bread
1T light mayo

4P 3F 4C

snack
Clif Builder Bar
3P 3F 3C

dinner
4oz ground beef
1 bun
mixed veggies
1 light beer
4P 3F (from gr beef) 5C

Snack
Protien shake
9 almonds
3 blocks even

Total 17P 12F 18C - Rest Day



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Mon 7/13
Bfast
1 C oatmeal
3/4 c egg beaters
9 almonds

3 blocks

snack
Clif builder bar
3 blocks

lunch
4oz turkey
2 slices wheat bread
1 T light mayo
4 blocks

snack
Clif builder bar
3 blocks

dinner
4 oz grilled chicken
light beer
mixed veggies
olives
1 slice bread
4P 3F 5C

17P 16F 18C WOD - 150 pushups with 200m run at each break in pushups



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Tues 7/14

Bfast
1C oatmeal
2 eggs
2 slices turkey bacon
whole wheat eng muffin
slice swiss cheese
3P 2F 4C

Snack
Clif builder bar
3 blocks

lunch
4 oz turkey
2T avocado spread
1 slice swiss cheese
lettuce
2 slices bread
4P 4F 4C

Snack
1/4 C trail mix
light beer
2P 2F 5C

Dinner
4 oz grilled pork tenderloin
2C cooked broccoli
light beer
1/2 C rice
4P 1F 4C

16p 12f 18C - No WOD, but spent 3 hours mountain biking

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Wed 7/15

Bfast
1 C oatmeal + blueberries
3 eggs
9 almonds
3 blocks

snack
Clif Builder Bar
3 blocks

lunch
3 oz grilled chicken
2 slices whole wheat bread
1T light mayo
light beer
3P 3F 6C

snack
clif builder bar


WOD 8 rounds 10 squats + 200m sprint



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Wed (cont)

Dinner
9 oz prime rib
6 asparagus spears
1 C baked potato
8 oz wine
salad (mixed greens + 2tsp olive oil)

8P 6P 7C



Total 17P 16F 19C


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Thurs 7/16

(Travel day... hard to eat right spending 14+ hours in the car/airports/planes)

Bfast
2 eggs
1 eng muffin (whole wheat)
1 oz canadian bacon
9 almonds

3P 3F 4C

Snack
Clif Builder Bar
3 blocks

Lunch (on the plane)
turkey hot dog in a blanket
salad greens with 1 t olive oil dressing

Approx 4 blocks

Snack
Clif Builder Bar
3 Blocks

Dinner
Clif Builder Bar
3 Blocks

16P 16F 17C



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Fri 7/17

Bfast
2 eggs
1 eng muffin
1 tsp butter
1 oz canadian bacon
3 blocks

Lunch
4 oz roast beef
2 slices whole wheat bread
4 tsp light mayo
4 blocks

Snack
light beer
9 almonds
1.5 C potato chips
0P 3F 4.5C


Dinner
6 oz steak
2 C broccoli
baked sweet potato
1 tsp butter
6P 3F 5C

Protein shake
9 almonds
3P 3F 1C

16P 16F 17.5C - No WOD



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Sat 7/18

Bfast
3 eggs
3 strips bacon
small banana
1.5 tsp peanut butter
4P 3F 3C

Lunch
Same as yesterday
4 blocks

Snack
Clif Builder Bar
3 blocks

Dinner
Cheat meal... let's not talk about it...

Snack
Same as yesterday
3P 3F 1C

Total 14P 13F 11C (not including cheat meal which was at least 4/5/7)


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Sun 7/19

Bfast
(same as yesterday)
4P 3F 3C

Lunch
Clif Builder Bar
3 blocks

Dinner
1 C marinara (with gr. bison ~ 4 oz)
1 C spinach
6 cherries
mixed greens and sprouts
1 c tomato
1 t olive oil
4 blocks

Snack
light beer
2 oz turkey
6 almonds
2 blocks


Snack
Protein shake (made with 1 C milk) 5P/2C
3 rice cakes
15 almonds
5 blocks

Total 18P 17F 17C

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Bfast
2 eggs
3 strips bacon
2 slices whole wheat toast
1 t butter
4P 4F 4C

Snack
Clif Builder Bar
3 blocks even

Lunch
3 oz turkey
guacamole
sprouts
spinach wrap
6 cherries
1 container ff/sf yogurt
4P 4F 4C

Snack
1 container ff/sf yogurt
3 almonds
1P 1F 1C

Dinner
4oz chicken breast
large salad (greens, grape tomatos, ff feta, sprouts, pecans)
2T Ken's Vinaigrette (2F)
5 olives
4P 4F 3C

Snack
protein shake w/skim milk 4P/2C
12 almonds

4P 4F 2C

Total 20P 20F 17C (extra P and F since I did two workouts today smile.gif)


50 min elliptical trainer
WOD - 5:00 class

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Tues 7/21

Bfast
3/4 c egg beaters
1T salsa
small banana
1.5 t peanut butter
3P 3F 3C

Snack
Clif Builder Bar
3 blocks even

Lunch
3 oz turkey
guacamole
sprouts
spinach wrap
6 cherries
1 container ff/sf yogurt
4P 4F 4C

Snack
1 container ff/sf yogurt
3 almonds
1P 1F 1C


Dinner
2 oz ground bison
large salad (same as yesterday)
5 olives
2 eggs
6 cherries
4P 4F 4C

Snack
protein shake with skim milk
12 almonds
4P 4F 2C

Total 20P 20F 18C

WOD - Deadlifts (tweaked my back... smile.gif )

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Wed 7/22

Bfast
HM egg salad wrap
spinach wrap
3 HB eggs
2T pepper rings
1T omega-3 mayo
1t dijon mustard
6 cherries
3P 3F 3C

Snack
Clif Builder Bar
3 blocks even

Lunch
same as yesterday
4P 4F 4C

Snack
dannon ff/sf yogurt
3 almonds
1P 1F 1C

Dinner
3 oz chicken
1 c peas
9 almonds
3P 3F 3C

Snack
protein shake with skim milk
12 almonds
12 cherries
4P 4F 4C

Total 17P 17F 17C
WOD Angie - new PR!


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Thurs 7/23

Bfast
protein shake
small banana
2 tsp peanut butter
hard-boiled egg
4P 4F 4C

Snack
Clif Builder Bar
3P 3F 3C

Lunch
same as yesterday
4P 4F 4C

Snack
dannon ff/sf yogurt
3 almonds
1P 1F 1C

Dinner
3 oz Pork tenderloin
2 C broccoli
large mixed green salad
5 olives
2 T Ken's olive oil vinaigrette dressing
6 cherries
3P 3F 3C

Snack
Protein shake
12 almonds
6 cherries
4P 4F 3 C

Total 19P 19F 18C     WOD - Grace


-- Edited by Jeff Rice on Saturday 25th of July 2009 08:48:42 AM

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Fri 7/24

BFast
protein shake
small banana
2 tsp peanut butter
hard-boiled egg
4P 4F 4C

Snack
Clif Builder Bar
3P 3F 3C

Lunch
1 oz turkey
2 containers Dannon ff/sf yogurt
9 almonds
6 cherries
3P 3F 3C

Snack
dannon ff/sf yogurt
3 almonds
1P 1F 1C

Dinner
4 oz lean ground beef
hamburger bun
slice tomato, pickle, oniion, mustard
12 almonds
Lite beer
4P 4F 5C

Snack
Clif Builder Bar
3P 3F 3C

Total 18P 18F 19C - No WOD - Rest day


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Sat 7/25

Bfast

3 eggs
3 pieces bacon
2 slices Ezekiel bread (1P 0F 3C)
1 tsp butter
5P 3F 3C

Snack
Clif Builder Bar
3P 3F 3C

Lunch
4 oz Chicken
Flour tortilla wrap
1T light mayo
1 C mixed fresh fruit
4P 4F 6C

Snack
12 almonds
light beer
4F 2C

Dinner
6 oz shrimp
3 oz scallops
2 C mixed grilled veggies
light beer
6P 0F 4C

Snack
12 almonds

Total 18P 18F 18C - No WOD (rest)


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Sun 7/27

Bfast
3 eggs
3 strips bacon
2 slices Ezekiel bread (1P 0F 3C)
1 tsp butter
5P 3F 3C

Snack
1 container ff plain yogurt
1/2 c bluberries
1 tsp honey
9 almonds
1P 3F 4C

Lunch
6 oz shrimp
1C mixed grilled veggies
12 almonds
4P 4F 1C

Snack
Clif Builder Bar
light beer
3P 3F 5C

Dinner
2 slices Ezekiel bread (1P 0F 3C)
3 oz ham
12 almonds
4P 3F 3C

Snack
protein shake
12 cherries
12 almonds
3P 3F 3C

Total 20P 19F 19C WOD - 1 hour mountain biking


-- Edited by Jeff Rice on Monday 27th of July 2009 07:42:13 AM

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Mon 7/28

Bfast
3 eggs
2 slices Ezekiel bread (1P 0F 3C)
1T Omega3 Mayo
4P 4F 3C

Snack
Clif Builder Bar
3P 3F 3C

Lunch
3 oz ham
1 container ff/sf yogurt
12 cherries
1/2 c blueberries & raspberries
12 almonds
4P 4F 4C

Snack
1 container ff/sf yogurt
3 almonds
1P 1F 1C

Dinner
spinach tortilla wrap
3 oz turkey
sprouts
1 packet guacamole
3P 3F 3C


Snack
protein shake
18 cherries
12 almonds
3P 3F 4C

Total 18P 18F 18C - WOD 5:00pm class


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Tues 7/29

Bfast
3/4 c egg beaters
3 slices Ezekiel bread (1P 0F 4C)
1+ t margarine
4P 4F 4C

Snack
Clif Builder Bar
3P 3F 3C

Lunch
3 oz turkey breast
1 container ff/sf yogurt
12 cherries
1/2 c blueberries & raspberries
12 almonds
4P 4F 4C

Snack
1 container ff/sf yogurt
3 almonds
1P 1F 1C

Dinner
3 oz grilled chicken breast
1 oz cheese
2 flour tortillas
2T salsa
12 almonds
4P 4F 5C

Snack
protein shake
9 almonds
12 cherries

19P 19F 20C - WOD 100 95# thrusters 14:35 felt pretty good about that!


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Wed 7/30

Snack
protein shake
9 almonds
3P 3F 2C

Bfast

3/4 c egg beaters
2 slices Ezekiel bread (1P 0F 3C)
1+ t margarine
4P 3F 3C

Lunch
3 oz turkey breast
1 container ff/sf yogurt
12 cherries
1/2 c blueberries
12 almonds
4P 4F 4C

Snack
1 container ff/sf yogurt
3 almonds
1P 1F 1C

Dinner
3 ox grilled Chicken
2 oz grilled scallops
1 C grilled veggies
spinach salad with olive oil vinagrette
1 small slice italian bread

5P 4F 4C

Snack
protein shake
12 almonds
12 cherries
3P 4F 4C

20P 19F 19C - WOD Cindy - 19 PR!! (previous PR was 17)


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Wed 7/30


Bfast

3/4 c egg beaters
2 slices Ezekiel bread (1P 0F 3C)
1+ t margarine
4P 3F 3C

Snack
Clif Buider Bar
3P 3F 3C

Lunch
2 oz chicken breast
2 containers ff/sf yogurt
12 cherries
12 almonds
4P 4F 4C

Snack
1 container ff/sf yogurt
9 almonds
hard-boiled egg
6 cherries
2P 3F 2C

Dinner
4 oz tuna
2 slices Ezekel bread
light beer
1T omega-3 mayo
5P 4F 5C

Snack
3 almonds
6 cherries
0P 1F 1C

18P 18F 18C - Rest Day


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Note: that last post should have said Thur 7/30 - my dates are off since Sun 7/26!

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Fri 7/31

Snack
protein shake
6 almonds
2P 2F 2C

Bfast
3/4 c egg beaters
2 slices Ezekiel bread (1P 0F 3C)
1+ t margarine
4P 3F 3C

Snack
Clif Buider Bar
3P 3F 3C

Lunch
3 eggs
1T omega-3 mayo
pepper rings
dijon mustard
2 slices Ezekiel bread
container Dannon ff/sf yogurt
5P 4F 4C

Dinner
2 beers 3C
10 chicken wings (~ 6P 7F)
tortilla chips 4C
6P 7F 7C

20P 19F 19C - WOD - 5am class


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Sat 8/1

Snack
Protein Shake
9 almonds
large latte
5P 3F 5C

Lunch
4 oz gr. beef
bun
12 almonds
4P 4F 4C

Snack
Clif builder Bar
3P 3F 3C

Dinner
light beer
grilled chicken breast
2C broccoli
large salad
1T Ken's olive oil vinaigrette
4P 4F 5C

Snack
Protein shake
16 almonds
3P 4F 1C

19P 18F 18C - WOD 7:00am class


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Sunday 8/2

Bfast
3/4 c egg beaters
3 strips bacon
2 small pancakes
1T maple syrup
1.5 t butter
4P 5F 5C

Snack
Clif Builder bar
3P 3F 3C

Lunch
4 oz gr. beef
bun
12 almonds
4P 4F 4C

Dinner
grilled chicken wrap (6P 2F 4C)
beer
6P 2F 6C

snack
protein shake
12 almonds
3P 4F 1C

20P 18F 19C - Rest Day


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Mon 8/3

Bfast
3 hard-boiled eggs
1T omega-3 Mayo
2 slices Ezekiel bread (1P 0F 3C)
4P 3F 3C

Snack
Clif Buider Bar
3P 3F 3C

Lunch
Clif Builder Bar (gotta go to Wegmans tonight!!!)
3P 3F 3C

Snack
1 container yogurt
12 peanuts
1P 2F 1C

Snack
Clif Builder Bar (I *really* gotta go to Wegmans!!!)
3P 3F 3C

Dinner
3oz chicken breast
large salad (greens, sprouts, beets, feta cheese)
1T Ken's olive-oil vinaigrette dressing
6 cherries
3P 3F 3C

Snack
protein shake
9 almonds
12 cherries
3P 3F 3C

Total: 20P 20F 19C - WOD - 5:00pm class


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Tues 8/4

Bfast
3 hard-boiled eggs
1T omega-3 Mayo
2 slices Ezekiel bread (1P 0F 3C)
6 cherries
4P 3F 4C

Snack
Clif Buider Bar
3P 3F 3C

Lunch
chicken wrap with guacamole, sprouts, lettuce (3P, 3F 2C)
6 cherries
1 container ff/sf yogurt
3 almonds
4P 4F 4C

Snack
1 container yogurt
6 almonds
1P 2F 1C

Dinner
3oz chicken breast
large salad (greens, sprouts, beets, feta cheese)
1T Ken's olive-oil vinaigrette dressing
6 cherries
3P 3F 3C

Snack
protein shake
container yogurt
12 almonds
12 cherries
4P 4F 4C

19P 19F 19C - WOD - 5:00pm class - Nancy


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Wed 8/5

Bfast
3 hard-boiled eggs
1T omega-3 Mayo
Spinach wrap
3P 3F 2C

Snack
Clif Buider Bar
3P 3F 3C

Lunch
3oz chicken breast
12 cherries
1 container ff/sf yogurt
9 almonds
4P 3F 3C

Snack
1 container yogurt
6 almonds
1P 2F 1C

Snack
Clif Builder Bar
3P 3F 3C

Dinner
flank steak
fresh fruit salad
green beens w/olive oil
wild rice
small piece of cake
glass of wine
3P 5F 6C

Snack
protein shake
3P 0F 1C

19P 19F 19C - WOD - Rest Day


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Thur 8/6

Bfast
3 hard-boiled eggs
1T omega-3 Mayo
Spinach wrap
6 cherries
3P 3F 3C

Snack
Clif Buider Bar
3P 3F 3C

Lunch
3/4 c cottage cheese
8oz pineapple w/juice
9 almonds
3p 3F 3C

Snack
2 container yogurt
6 almonds
2P 2F 2C

Dinner
4 oz chicken
1/2 c wild rice
12 cherries
12 almonds
4P 4F 5C

Snack
protein shake
6 cherries
3P 3F 2C

18P 18F 18C - WOD - 5:00pm


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Fri 8/7

Bfast
3/4 c egg beaters
2 slices Ezekiel bread, toasted
1t butter
6 cherries
4P 3F 3C

Snack
Clif Buider Bar
3P 3F 3C

Lunch
3oz Chicken
1 container ff/sf yogurt
12 cherries
12 almonds
4P 4F 3C

Snack
3/4 c cottage cheese
8oz pineapple w/juice
15 almonds
3p 5F 3C

Dinner
4 oz salmon encrusted with pecans and flax meal
green beans
large salad (mixed greens and sprouts)
glass of wine
1T Ken's olive oil vinaigrette
10 oilves
4P 6F 4C

Snack
2 oz chicken
9 almonds
2P 3F 0C

20P 24F 16C - WOD - 5:00am


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Sat 8/8

Bfast
2 eggs
1oz Ham
1 slice cheese
2 slices bread
1t butter
4P 4F 4C

Snack
Clif Builder Bar
3P 3F 3C

Lunch
3 oz Ham
2 slices high fiber bread
lettuce & tomato
9 almonds
3P 3F 4C

Snack
12 almonds
4F

Dinner
8 oz steak
2 C green beans + olive oil
1 small potato
small brownie
8P 4F 7C

18P 18F 18C - Rest day


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Sun 8/9

BFast
Clif Builder Bar
3P 3F 3C

Lunch
8 oz grilled chicken breast
2 small potatoes
1 c green beens with olive oil
12 almonds
8P 6F 7C

Snack
Clif Builder Bar
3P 3F 3C

Dinner
4 oz grilled salmon
2 C green beans
10 Olives
large salad w Ken's olive oil vinaigrette dressing
4P 4F 4C

Snack
Protein Shake (i scoop protein + milk)
12 Almonds
2P 4F 1C

20P 20F 18C - 4 hours kayaking + 2km portage (farmer carrying 2 kayaks 2km over very hilly wooded terrain)



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Mon 8/10

Bfast
2 egg
3 sliced bacon
1 slice swiss cheese
1 whole wheat eng muffin
1 t butter
3P 3F 4C

Snack
Clif Builder Bar
3P 3F 3C


Lunch
1 container yogurt
18 peanuts
1P 3F 1C

Snack
Clif Builder Bar
3P 3F 3C

Snack
yogurt
3 almonds
1P 1F 1C

Dinner
5 oz chicken Breadt
salad greens & sprouts
1T Ken's olive Oil dressing
12 cherries
6P 3F 3C

Snack
Protein shake
18 almonds
3P 6F 1C


19P 22F 16C -WOD - row til you hurl!


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