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CrossFit Rochester -> Eat Right Challenge - Oct '09 -> Jeff's "Team Turbo" food log
Post Info TOPIC: Jeff's "Team Turbo" food log
Jeff Rice


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Jeff's "Team Turbo" food log
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Food log for the Oct-Dec 09 Zone Challenge!

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Jeff Rice


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10/19 - WOD: 5am

P
C
F
Breakfast
3 eggs
3
3 Tsp HM salsa
2
12 almonds
4
Snack
Clif Builder Bar
3
3
3
Lunch
1 container ff/sf yogurt
1
1
2 cheese sticks
2
small apple
2
9 almonds
3
Dinner
4 oz chicken
4
1/2 C quinoa
1
2 C broccoli
1.5
small salad
0.5
4 oz red wine
1
9 almonds
3
1 T oilive oil vinagrette
2
Snack
2 scoops protein powder
2
1 C skim milk
1
1
1 C plain ff yogurt
1
1
1/2 C blueberries
1
1/2 C blackberries
1
15 almonds
5
TOTAL
18
16
20


-- Edited by Jeff Rice on Monday 19th of October 2009 06:56:45 PM

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Tues 10/20 - WOD: 5am
P
C
F
Breakfast
3 eggs
3
1 C oatmeal w blueberries & quinoa
4
9 pecan halves
3
Snack
Clif Builder Bar
3
3
3
Lunch
4 oz chicken (dark meat)
4
4
small apple
2
Snack
2 cheese sticks
2
small apple
2
6 almonds
2
Dinner
4 oz chicken
4
1/2 C quinoa
1
2 C broccoli
1.5
small salad
0.5
4 oz red wine
1
9 almonds
3
1 T oilive oil vinagrette
2
Snack
2 scoops protein powder
2
1 C plain ff yogurt
1
1
1/2 C blueberries
1
1/2 C strawberries
1
9 almonds
3
TOTAL
19
18
20




-- Edited by Jeff Rice on Wednesday 21st of October 2009 08:04:37 AM

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Wed 10/21 - WOD: 5am
P
C
F
Breakfast
3 eggs
3
1 C oatmeal w blueberries & quinoa
4
9 pecan halves
3
Snack
Clif Builder Bar
3
3
3
Lunch
Large chicken salad (distillery)
3
2
3
Snack
2 cheese sticks
2
small apple
2
6 almonds
2
Dinner
4 oz chicken
4
1 C quinoa
1
small apple
2
9 almonds
3
Snack
2 scoops protein powder
2
1 C skim milk
1
1
1 C blueberries
2
15 almonds
5
TOTAL
18
17
19


-- Edited by Jeff Rice on Wednesday 21st of October 2009 07:44:15 PM

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rgrdds


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Yeah- we will see how THIS blog progresses while you are in Vegas!  I can hear the crunching of french fries, and the sucking down of beers!  Team Turbo is HISTORY!

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Randy, Randy, Randy...   Ya gotta be in it, to win it!!!   Vegas has *nothing* on team turbo!!!

This was a travel day, and in spite of being on the road, I managed to keep it on track (though I'm at risk of overdosing on Clif Builder Bars!)

Thur 10/22 - WOD: Rest Day
P
C
F
Breakfast
Clif Builder Bar
3
3
3
Snack
2 Cheese Sticks
2
small apple
2
6 almonds
2
Lunch
Latte
1
1
1
Clif Builder Bar
3
3
3
Snack
Grilled Salmon Salad
3
3
3
Dinner
6 oz steak
6
mixed green salad
1
2
2 glasses of red wine
4
green beans
1
Snack
12 almonds
4
TOTAL
18
18
18


-- Edited by Jeff Rice on Friday 23rd of October 2009 07:20:32 PM

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Dinner was estimated, but I think it is pretty close.

Thur 10/23 - WOD: @ CrossFit Las Vegas
P
C
F
Breakfast
Three egg omelet with bacon
4
1 slice of whole wheat toast
2
Snack
Clif Builder Bar
3
3
3
Lunch
Chicken Ceasar Salad
4
2
3
Mixed Drink (hey, its vegas!)
4
Snack
15 almonds
5
Dinner
Kung Pao Chicken (est)
7
3
22 oz light beer
2
Snack
1 glass wine
1
peanuts
4
1 mixed drink
4
TOTAL
18
18
18


-- Edited by Jeff Rice on Saturday 24th of October 2009 10:07:22 AM

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Sat 10/24 - WOD: @ CrossFit Las Vegas
P
C
F
Breakfast
Clif Builder Bar
3
3
3
Nonfat Latte
1
1
Snack
0
0
0
Lunch
Chicken Mediterranian Salad
8
4
5
Mixed Drink (hey, its vegas!)
8
Snack
12 almonds
4
Dinner (CHEAT meal)
Jambalia (est)
$
$
$
3 chicken wings (est)
$
$
$
1 mixed drink
$
$
$
Snack
TOTAL
18
18
18

 

 

Sun 10/25 - WOD: Rest
P
C
F
Breakfast
2 Eggs, 3 strips bacon, tortilla
3
3
Nonfat Latte
1
1
Snack
12 almonds
0
0
4
Nonfat Latte
1
1
Clif Builder Bar
3
3
3
Lunch
Turkey sandwich
3
2
1
iceburg salad
1
1
Snack
Clif Builder Bar
3
3
3
Dinner
Snack
2 scoops protien powder
2
1 C skim milk
1
1
1/2 c plain yogurt
1
1
1 c blueberries
2
18 almonds
6
TOTAL
18
18
18


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Mon 10/26 - WOD: 5AM
P
C
F
Breakfast
3 eggs scrambled
3
1 t margerine
3
1 piece eziekle bread
2
Snack
Clif Builder Bar
3
3
3
Lunch
2 cheese sticks
2
1 container ff/sf yogurt
1
1
1 apple
2
9 almonds
3
Snack
18 Peanuts
3
Dinner
Fettuccine Alfredo (see recipe)
5
2
5
Snack
2 scoops protien powder
2
1/2 c organic yogurt
1
1
1 c skim milk
1
1
banana
3
12 almonds
4
TOTAL
18
15
21

Fettuccine Alfredo
1 package Shiritaje soy noodles
1/2 small onion
1 tsp olive oil
1 C fresh spinach
1/2 c mushrooms
1/4 c non-fat ricotta cheese
2 T parmesan cheese
2 laughing cow lite cheese wedges (garlic herb)

  1. Sautée onion, mushrooms and spinach in frying pan with 2 teaspoon olive oil.
  2. Remove from heat when cooked.
  3. Empty contents of Shirataki noodle packages into strainer, run under warm water for one minute.
  4. Pat dry and place noodles in a microwave safe bowl, microwave for one minute on high.
  5. Pat noodles dry add to frying pan with sautéed veggies, stir in laughing cow light cheese wedges, ricotta cheese and Parmesan cheese.
  6. Stir well.
  7. Top with salt and pepper and serve.
14g fat 20g carbs 14g protien

Notes:
I added 3 oz chicken breast to bump up the protein count.
I got this recipe from thatsfit.com.  Never tried soy noodles before...  Texture was a bit too "rubbery" for me (reminded me of squid) but maybe preparing them the way it is described here isn't the best way to do it.   Not sure I'd do this one again... unless I just make the cheese sauce and dump it over broccoli or quinoa smile


-- Edited by Jeff Rice on Monday 26th of October 2009 06:55:04 PM

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Tues 10/27 - WOD: 5AM
P
C
F
Breakfast
3 eggs scrambled
3
1 t margerine
3
1 piece eziekle bread
2
Snack
2 cheese sticks
2
1 container ff/sf yogurt
1
1
1 apple
2
9 almonds
3
Lunch
Whole wheat tortilla
2
5 oz Tuna
5
1 apple
2
2 tsp omega-3 mayo
6
Snack
9 almonds
3
Dinner
4 oz chicken
4
1 glass red wine
1
2 C broccoli
2
Snack
2 scoops protien powder
2
1 c skim milk
1
1
banana
3
15 almonds
5
TOTAL
18
16
20


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Wed 10/28 - WOD: 5AM
P
C
F
Breakfast
1 container ff/sf yogurt
1
1
2 eggs scrambled
2
1 t margerine
3
1 piece eziekle bread
2
Snack
Clif Builder Bar
3
3
3
Lunch
2 cheese sticks
2
1 container ff/sf yogurt
1
1
1 apple
2
9 almonds
3
Snack
small banana
3
1 1/2 tsp almond butter
3
2 oz chicken
2
cheese stick
1
Dinner
grilled chicken mediterranian salad
3
3
3
Snack
2 scoops protien powder
2
1 c skim milk
1
1
banana
3
9 almonds
3
TOTAL
18
18
18


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Thur 10/29 - WOD: Rest Day
P
C
F
Breakfast
1 container ff/sf yogurt
1
1
2 eggs scrambled
2
1 t peanut butter
3
1 small banana
3
Snack
Clif Builder Bar
3
3
3
Lunch
1 oz chicken
1
1 cheese stick
1
1 container ff/sf yogurt
1
1
1 apple
2
9 almonds
3
Snack
2 oz turkey jerky
2
skim latte (Starbucks)
1
1
Dinner
whole wheat tortilla
3
1Tbsp omega-3 mayo
3
4 oz tuna
4
Snack
2 scoops protien powder
2
1 c skim milk
1
1
banana
3
24 almonds
8
TOTAL
19
18
20


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Fri 10/30 - WOD: 5AM
P
C
F
Breakfast
steel cut oatmeal
3
3 eggs scrambled
3
9 pecan halves
3
Snack
Clif Builder Bar
3
3
3
Lunch
2 oz chicken
2
1 container ff/sf yogurt
1
1
1 apple
2
9 almonds
3
Snack
Dinner
Cheat Meal at Loosen's party
$
$
$
Snack
2 scoops protien powder
2
1 c skim milk
1
1
banana
3
12 almonds
4
TOTAL
18
18
18


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Sat 10/31 - WOD: 7AM
P
C
F
Breakfast
Cliff Builder Bar
3
3
3
large nf latte
2
2
6 almonds
2
Snack
Lunch
4 oz tuna
4
2 slices ezekiel bread
3
4 tsp omega-3 mayo
4
Snack
apple
2
6 almonds
2
2 oz beef jerkey
2
Dinner
1/2 c greek plain yogurt
1
1
Homemade chili
3
3
3
Snack
2 scoops protien powder
2
1 c skim milk
1
1
banana
3
12 almonds
4
TOTAL
18
18
18


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Sun 12/1 - WOD: Rest Day
P
C
F
Breakfast
2 eggs
2
2 small sausage patties
2
light multigrain english muffin
3
1tsp margine
3
Snack
Clif Builder Bar
3
3
3
Lunch
1/2 c plain greek yogurt
1
1
Homemade Chili
3
3
3
Snack
3/4 c lowfat cottage cheese
3
9 almonds
3
8 oz pineapple w/ juice
3
Dinner
1/2 c greek plain yogurt
1
1
Homemade chili
3
3
3
Snack
12 almonds
4
TOTAL
18
17
19


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Mon 11/2 - WOD: 5am
P
C
F
Breakfast
2 eggs
2
1 container ff/sf yogurt
1
1
1 piece ezeikel bread
1.5
1tsp margine
3
Snack
Lunch
1 container ff/sf yogurt
1
1
apple
2
2 cheese sticks
2
9 almonds
3
Snack
24 peanuts
4
Dinner
8 oz sirloin steak
8
sweet potato
3
2 T Ken's olive oil vinagrette
2
glass red wine
1
1 tsp margerine
3
large bowl mixed greens
1
Snack
2 scoops protien powder 2
1/2 c greek yogurt 1 1
1 c skim milk 1 1
small banana 2.5
18 almonds
6
TOTAL
18
15
21


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Tues 11/3 - WOD: 5am
P
C
F
Breakfast
3 eggs
3
2 piece ezeikel bread
3
1tsp margine
3
Snack
Clif Builder Bar
3
3
3
Lunch
spinach salad with chicken
3
3
1
Snack
Dinner
Homemade Chili
3
3
3
1/2 c Greek Yogurt
1
1
Snack
2 scoops protien powder
2
1/2 c icelandic yogurt (thanks Julie!)
1
1
1 c skim milk
1
1
cheese stick
1
banana
3
24 almonds
8
TOTAL
18
18
18


-- Edited by Jeff Rice on Wednesday 4th of November 2009 12:56:37 PM

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Wed 11/4 - WOD: 5am
P
C
F
Breakfast
3 eggs
3
2 piece ezeikel bread
3
1tsp margine
3
Snack
Clif Builder Bar
3
3
3
Lunch
2 cheese sticks
2
container ff/sf yogurt
1
1
apple
2
9 almonds
3
Snack
Dinner
4 oz grilled chicken
4
large mixed greens salad
2
1 C broccoli
1
1 glass red wine
1
6 almonds
2
2 Tsp Ken's olive oil vinagrette
2
Snack
2 scoops protien powder
2
1/2 c icelandic yogurt
1
1
1 c skim milk
1
1
cheese stick
1
banana
3
18 almonds
6
TOTAL
18
17
19


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Thu 11/5 - WOD: Rest Day
P
C
F
Breakfast
3 eggs
3
2 piece ezeikel bread
3
1tsp margine
3
Snack
Clif Builder Bar
3
3
3
Lunch
2 cheese sticks
2
container ff/sf yogurt
1
1
apple
2
9 almonds
3
Snack
18 peanuts
3
Dinner
4 oz grilled pork tenderloin
4
large mixed greens salad
1
1/2 c peas
2
1/2 oz pumpkin seeds (approx)
2
1 glass red wine
1
2 Tsp Ken's olive oil vinagrette
2
Snack
2 scoops protien powder
2
1/2 c icelandic yogurt
1
1
1 c skim milk
1
1
cheese stick
1
banana
3
6 almonds
2
TOTAL
18
18
18


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Fri 11/6 - WOD: 5AM
P
C
F
Breakfast
3 eggs
3
2 piece ezeikel bread
3
1tsp margine
3
Snack
Clif Builder Bar
3
3
3
Lunch
2 cheese sticks
2
container ff/sf yogurt
1
1
apple
2
9 almonds
3
Snack
Dinner
bowl homemade chili
3
3
3
1/2 c greek yogurt
1
1
Snack
2 scoops protien powder
2
1/2 c icelandic yogurt
1
1
1 c skim milk
1
1
cheese stick
1
banana
3
18 almonds
6
TOTAL
18
18
18


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Sat 11/7 - WOD: 7AM
P
C
F
Breakfast
Clif Builder Bar
3
3
3
nf latte
1
1
Snack
Clif Builder Bar
3
3
3
Lunch
Greek salad w/ chicken
3
3
3
Snack
9 almonds
3
Dinner
tilapia
3
1
roasted sweet potatoes
2
1
green beans w/ olive oil
1
1
Snack
2 scoops protien powder
2
1/2 c icelandic yogurt
1
1
1 c skim milk
1
1
cheese stick
1
banana
3
9 almonds
3
TOTAL
18
18
18


-- Edited by Jeff Rice on Sunday 8th of November 2009 05:06:17 PM

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Sun 11/8 - WOD: Rest Day
P
C
F
Breakfast
3 eggs
3
1 tsp margarine
3
2 slices eziekel bread
3
Snack
Lunch
Whole wheat tortilla
2
3 oz turkey breast
3
1/4 avocado
3
1/4 c pomegranite
1
Snack
nf latte
1
1
1 container yogurt
1
1
9 almonds
3
Dinner
grilled swordfish steak
4
roasted sweet potatoes
2
1
mixed greens salad with avocado
1
3
glass of wine
1
1 c broccoli
1
Snack
2 scoops protien powder
2
1/2 c icelandic yogurt
1
1
1 c skim milk
1
1
2 cheese stick
2
banana
3
12 almonds
4
TOTAL
18
18
18


-- Edited by Jeff Rice on Monday 9th of November 2009 09:54:30 AM

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Mon 11/9 - WOD: 5AM + 6PM CrossFit Endurance
P
C
F
Breakfast
3 eggs
3
1 tsp margarine
3
2 slices eziekel bread
3
Snack
Clif Builder Bar
3
3
3
Lunch
Whole wheat tortilla
2
3 oz turkey breast
3
1/4 avocado
3
1/4 c pomegranite
1
Snack
3/4 c cottage cheese
3
8 oz pinapple
3
9 almonds
3
Dinner
Chicken and biscuits
glass of wine
birthday cake
Son's B-day dinner CHEAT
$
$
$
Snack
2 scoops protien powder
2
1/2 c icelandic yogurt
1
1
1 c skim milk
1
1
9 almonds
3
TOTAL
18
18
18


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Tues 11/10 - WOD: 5AM
P
C
F
Breakfast
3 eggs
3
container ff/sf yogurt
1
1
2 tangerines
2
8 almonds
2.5
1/2 tsp margarine
1.5
1 slice eziekel bread
1
Snack
Clif Builder Bar
3
3
3
Lunch
3 oz turkey breast
3
2 tangerines
2
apple
2
1/4 avocado
3
1/4 c pomegranite
1
Snack
Dinner
3 oz chicken breast
3
ff/sf yogurt
1
1
apple
2
12 almonds
4
Snack
2 scoops protien powder
2
1/2 c icelandic yogurt
1
1
1 c skim milk
1
1
15 almonds
5
TOTAL
18
17
19


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Wed 11/10 - WOD: Rest Day
P
C
F
Breakfast
2 cheese sticks
2
1.5 tsp peanut butter
3
banana
3
Snack
Clif Builder Bar
3
3
3
Lunch
2 cheese sticks
2
1 container sf/ff yogurt
1
1
1 oz chicken
1
apple
2
9 almonds
3
Snack
3/4 c Cottage cheese
3
8 oz pineapple
3
9 almonds
3
Dinner
nf latte
1
1
1 oz chicken
1
2 slices ezekiel bread
3
1 Tsp omega 3 mayo
3
Snack
2 scoops protien powder
2
1/2 c icelandic yogurt
1
1
1 c skim milk
1
1
9 almonds
3
TOTAL
18
18
18


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I have bumped up my blocks to 20 and will be shooting for 10 or so extra fat blocks to accommodate the CFE WODs and the fact that I want to stop losing weight now!

Thur 11/12 - WOD: 5AM + CrossFit Endurance: running WOD: 5PM
P
C
F
Breakfast
4 eggs
4
2 slices eziekel bread
3
1 tsp margerine
3
2 tangerines
1
Snack
3/4 c cantalope
3
Clif Builder Bar
3
3
3
Lunch
Chicken salad wrap (est)
5
4
5
Snack
mixed nuts
5
Dinner
2 tangerines
2
5 oz chicken
5
2 tsp peanut butter
4
9 almonds
3
Snack
2 scoops protien powder
2
1 c skim milk
1
1
banana
3
9 almonds
3
TOTAL
20
20
26

 

Fri 11/13- WOD: 5AM
P
C
F
Breakfast
Protien shake w skim milk and banana
3
4
0
2 tsp peanut butter
4
Snack
3 cheese sticks
3
granola bar
3
18 almonds
6
Lunch
Chicken salad wrap (est)
5
4
5
Snack
15 almonds
5
Dinner
Cheat Meal - Edibles
$
$
$
Snack
2 scoops protien powder
2
1 c skim milk
1
1
banana
3
9 almonds
3
TOTAL
20
20
30


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The trip to Hamilton, ON for the rowing cert totally thew off my eating.  Just didn't get enough food!   No points today... Sorry Julie.

Sat 11/14 - WOD: CrossFit Rowing Cert - two WODS
P
C
F
Breakfast
Protien shake w banana
3
4
cheese stick
1
2 tsp peanut butter
4
Snack
2 tangerines
2
apple
2
3 cheese sticks
3
9 almonds
3
Lunch
Snack
21 almonds
7
Dinner
2 tangerines
2
apple
2
2 tsp peanut butter
4
4 cheese sticks
4
Snack
2 scoops protien powder
2
1 c skim milk
1
1
banana
3
9 almonds
3
TOTAL
15
16
21


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Don't sweat it Jeff...I did the same thing to you, except I screwed up and ate way too much candy. no  You were a rockstar at the Rowing Cert and did 2 WODs....

We are both back on track now...looking forward to some new row techniques tonight! biggrin.gif 

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Sun 11/15 - WOD: Rest Day
P
C
F
Breakfast
2 eggs
2
2 oz sausage
2
1 tsp butter
3
eng muffin w/ sf jam
4
Snack
2 tangerines
2
2 cheese sticks
2
12 almonds
4
Lunch
5 oz tuna
5
1/2 c pomegranite
1
2 slices ezekiel bread
3
2 T omega-3 mayo
4
Snack
2 tangerines
2
2 cheese sticks
2
9 almonds
3
9 cashews almonds
3
Dinner
5 oz swordfish steak
5
roasted sweet potato
3
mixed greens salad
1
1 c broccoli
1
2 T Ken's olive oil vinagr.
2
9 almonds
3
Snack
2 scoops protien powder
2
1/2 c greek yogurt
1
1
small banana
2
24 almonds
8
TOTAL
21
20
30


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Mon 11/15 - WOD: 5AM + CrossFit Endurance WOD: 6PM
P
C
F
Breakfast
3 eggs
3
2 oz sausage
2
1+ tsp butter
4
2 slices whole wheat bread
4
Snack
Clif Builder Bar
3
3
3
Lunch
1/4 Turkey sub
4
4
4
Snack
apple
2
2 cheese sticks
2
1 containers ff/sf yogurt
2
2
21 cashews & almonds
7
Dinner
2 scoops protien powder
2
1/2 c greek yogurt
1
1
banana
3
24 almonds & casherws
8
1 c skim milk
1
1
Snack
2 tsp peanut butter
4
TOTAL
20
20
30


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Tues 11/17 - WOD: 5am
P
C
F
Breakfast
4 eggs
4
2 slices ezekiel bread
3
1 tsp butter
3
9 almonds
3
1 tangerine
1
Snack
pack of peanuts
8
Lunch
1/4 roast beef sub (small no mayo or oil)
3
3
Snack
apple
2
2 cheese sticks
2
2 containers ff/sf yogurt
2
2
12 cashews & almonds
4
Dinner
5 oz steak
5
2 C broccoli
2
mixed greens salad
1
1/2 sm avocado
4
glass of wine
1
Snack
2 scoops protien powder
2
1/2 c greek yogurt
1
1
banana
3
24 almonds & casherws
8
1 c skim milk
1
1
TOTAL
20
20
30


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Jeff Rice


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Wed 11/18 - WOD: 5am + CrossFit Endurance WOD: 6pm
P
C
F
Breakfast
4 eggs
4
2 slices ezekiel bread
3
1 tsp butter
3
9 almonds
3
sm bowl oatmeal
2
Snack
Clif Builder Bar
3
3
3
Lunch
apple
2
2 cheese sticks
2
2 containers ff/sf yogurt
2
2
12 cashews & almonds
4
Snack
Dinner
5 oz Tuna
5
1 T omega-3 mayo
2
2 slices ezekiel bread
3
1 container ff/sf yogurt
1
1
9 cashews
3
Snack
2 scoops protien powder
2
1/2 c greek yogurt
1
1
banana
3
36 almonds & cashews
12
1 c skim milk
1
1
TOTAL
21
21
30


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Jeff Rice


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Posts: 229
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Thur 11/19 - WOD: Rest Day
P
C
F
Breakfast
4 eggs
4
2 slices ezekiel bread
3
1 tsp butter
3
tangerine
1
9 almonds
3
Snack
Clif Builder Bar
3
3
3
Lunch
apple
2
2 cheese sticks
2
2 containers ff/sf yogurt
2
2
12 cashews & almonds
4
Snack
Dinner
5 oz Chicken
5
green beans
1
roasted sw. potatoes
3
9 cashews
3
Snack
2 scoops protien powder
2
1/2 c greek yogurt
1
1
banana
3
36 almonds & cashews
12
1 c skim milk
1
1
TOTAL
20
20
28


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Jeff Rice


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Posts: 229
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Fri 11/20 - WOD: 5am
P
C
F
Breakfast
4 eggs
4
2 slices ezekiel bread
3
1 tsp butter
3
tangerine
1
9 almonds
3
Snack
Clif Builder Bar
3
3
3
Lunch
apple
2
2 cheese sticks
2
2 containers ff/sf yogurt
2
2
12 cashews & almonds
4
Snack
Dinner
Birthday Party for Laura (cheat meal)
$
$
$
Snack
TOTAL
20
20
28


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Sat 11/21 - WOD: 7am

CrossFit Wine tour day... no points today for me.... diet consisted mostly off wine and chocolate chip cookies.

 

 



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Sun 11/20 - WOD: rest day
P
C
F
Breakfast
4 eggs
4
2 slices ezekiel bread
3
1 tsp butter
3
salsa
1
9 almonds
3
Snack
Lunch
apple
2
1 oz chicken
1
1 containers ff/sf yogurt
1
1
12 cashews & almonds
4
Snack
Raw mixed nuts w/ dried cranberries
3
5
Clif Builder Bar
3
3
3
Dinner
1 c Mixed veggies
1
small salad w viniagrete dressing
1
1
boneless wings
4
2
5
7 oz steak
7
Snack
mixed nuts
4
Apple
2
TOTAL
20
19
28


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Jeff Rice


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Mon 11/23 - WOD: 5am + CrossFit Endurance WOD: 6pm
P
C
F
Breakfast
3 eggs
3
2 slices ezekiel bread
3
1 tsp butter
3
salsa
1
mixed nuts
4
Snack
Clif Builder Bar
3
3
3
Lunch
apple
2
3 oz roast beef
3
2 containers ff/sf yogurt
2
2
12 cashews & almonds
4
Snack
3/4 c cottage cheese
3
mixed nuts
6
8 oz pineapple
3
Dinner
2 slices bread
3
4 oz chicken
4
mixed nuts
4
Snack
2 scoops protien powder
2
1 c skim milk
1
1
mixed nuts
6
Apple
2
TOTAL
20
20
30


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Jeff Rice


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Tues 11/24 - WOD: 5am
P
C
F
Breakfast
2 eggs
2
2oz roast beef
2
2 slices ezekiel bread
3
1 tsp butter
3
salsa
1
mixed nuts
4
Snack
Clif Builder Bar
3
3
3
Lunch
apple
2
2 tangerines
2
3 oz roast beef
3
12 cashews & almonds
4
Snack
Clif Builder Bar
3
3
3
Dinner
apple
2
3 oz chicken
3
peanut sauce
4
Snack
2 scoops protien powder
2
1 c skim milk
1
1
mixed nuts
6
1 c greek yogurt
1
1
2 rice cakes
2
TOTAL
20
20
27


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Jeff Rice


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Wed 11/25 - WOD: 5am
P
C
F
Breakfast
3 eggs
3
2 slices ezekiel bread
3
1 tsp butter
3
salsa
1
mixed nuts
4
Snack
Clif Builder Bar
3
3
3
Lunch
apple
2
1 container ff/sf yogurt
1
1
2 cheese sticks
2
12 cashews & almonds
4
Snack
Clif Builder Bar
3
3
3
Dinner
2 c broccoli
2
4 oz steak
4
salad w olive oil dressing
1
4
Snack
2 scoops protien powder
2
1 c skim milk
1
1
mixed nuts
6
1 c greek yogurt
1
1
2 rice cakes
2
TOTAL
20
20
27


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Jeff Rice


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Posts: 229
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Thur 11/26 - CrossFit Endurance WOD: 7am + CrossFit Football 8:15am
P
C
F
Breakfast
Clif Builder Bar
3
3
3
Snack
Lunch
4 oz chicken
4
Mixed greens, onion, tomato, sprouts
3
oilve oil viniagrette dressing
3
Snack
Dinner
Thanksgiving dinner (cheat)
$
$
$
Snack
TOTAL
20
20
30


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Jeff Rice


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Fri 11/27 - Rest Day
P
C
F
Breakfast
3 eggs
3
2 slices ezekiel bread
3
1 tsp butter
3
Snack
Clif Builder Bar
3
3
3
Lunch
Bowl of HM turkey veg soup
3
2
1
slice of whole wheat bread
2
1 tsp butter
3
Snack
3/4 c cottage cheese
3
8 oz pineapple
3
mixed nuts
6
Dinner
more turkey soup
3
2
1
slice of bread
2
butter
3
Snack
2 scoops protien powder
2
1 c skim milk
1
1
1/2 c greek yogurt
1
1
mixed nuts 6
TOTAL
20
19
26


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Jeff Rice


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Sat 11/28 - WOD: 7am
P
C
F
Breakfast
starbucks nf latte
1
1
Snack
Clif Builder Bar
3
3
3
Lunch
4 oz turkey
4
whole wheat tortilla
3
omega mayo
3
Snack
3/4 c cottage cheese
3
8 oz pineapple
3
mixed nuts
9
Dinner
4 oz turkey
4
baked sweet potato
3
broccoli
1
butter
3
Snack
2 scoops protien powder
2
1 c skim milk
1
1
1/2 c greek yogurt
1
1
banana
3
mixed nuts
9
TOTAL
20
19
27


Sunday 11/29 - Rest Day - NO POINTS - Tailgating all at Bills game.  GO BILLS!!!!



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Mon 11/30 - Rest Day
P
C
F
Breakfast
2 oz turkey
2
apple
2
sf/ff yogurt
1
1
mixed nuts
6
Snack
Clif Builder Bar
3
3
3
Lunch
3 oz turkey
3
whole wheat tortilla
3
sf cranberry relish
1
omega mayo
3
Snack
3/4 c cottage cheese
3
8 oz pineapple
3
mixed nuts
4
Dinner
3 oz turkey
3
whole wheat tortilla
3
sf cranberry relish
1
sf/ff yogurt
1
1
mixed nuts
6
omega mayo
3
Snack
2 scoops protien powder
2
1 c skim milk
1
1
1/2 c greek yogurt
1
1
mixed nuts
5
TOTAL
20
20
30


Tues 12/1 - Rest Day
P
C
F
Breakfast
eng muffin
2
1 egg
1
ham
1
cheese
1
butter
3
Snack
nf latte
1
1
Clif Builder Bar
3
3
3
Lunch
turkey wrap
3
3
2
veggie chips
2
3
Snack
Clif Builder Bar
3
3
3
latte
1
1
Dinner
plain nf greek yogurt
2
1
vitamin water
2
apple
2
mixed nuts
6
salami + cheese
4
4
Snack
TOTAL
20
20
24


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Wed 12/2 - WOD: 5am + CrossFit Endurance WOD: 6pm
P
C
F
Breakfast
2 slices ezekiel bread
3
Apple
2
3 eggs
3
margerine
3
Snack
Clif Builder Bar
3
3
3
Lunch
2 cheese sticks
2
ff/sf yogurt
1
1
mixed nuts
6
Apple
2
Snack
3/4 c cottage cheese
3
8 oz pineapple
3
mixed nuts
6
Dinner
5 oz tuna
5
2 slices ezekiel bread
3
apple
2
omega 3 mayo
3
Snack
2 scoops protien powder
2
1 c skim milk
1
1
mixed nuts
9
TOTAL
20
20
30


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Jeff Rice


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Thu 12/3 - WOD: Rest Day
P
C
F
Breakfast
2 slices ezekiel bread
3
3 eggs
3
margerine
3
Snack
Clif Builder Bar
3
3
3
Lunch
2 cheese sticks
2
2 ff/sf yogurt
2
2
mixed nuts
6
Apple
2
Snack
Dinner
chicken flatbread pizza
6
10
6
Snack
2 scoops protien powder
2
1 c skim milk
1
1
cheese stick
1
mixed nuts
9
TOTAL
20
21
27


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Jeff Rice


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Fri 12/4 - WOD: 5am
P
C
F
Breakfast
2 slices ezekiel bread
3
3 eggs
3
margerine
3
Snack
Clif Builder Bar
3
3
3
Lunch
2 cheese sticks
2
2 ff/sf yogurt
2
2
mixed nuts
6
Apple
2
Snack
Dinner
2 slices ezekiel bread
3
5 oz tuna
5
Omega-3 mayo
3
apple
2
Snack
2 scoops protien powder
2
1 c skim milk
1
1
cheese stick
1
banana
3
mixed nuts
9
TOTAL
19
19
24


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Jeff Rice


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Sat 12/5 - WOD: 7am Lumberjack 20
P
C
F
Breakfast
Clif Builder Bar
3
3
3
nf latte
1
1
Snack
3/4 c cottage cheese
3
8 oz pineapple
3
mixed nuts
6
Lunch
3 oz chicken
3
1 ff/sf yogurt
1
1
Whole wheat tortilla
3
omega-3 may0
3
Snack
mixed nuts
6
Dinner
4 oz chicken
4
Whole wheat tortilla
3
1/2 apple
1
Pecans
3
omega-3 mayo
3
Snack
2 scoops protien powder
2
1 c skim milk
1
1
cheese stick
1
banana
3
mixed nuts
6
TOTAL
19
19
30


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Jeff Rice


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Posts: 229
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Sun 12/6 - WOD: Rest
P
C
F
Breakfast
2 eggs
2
sausage
2
butter
2
toast
2
Snack
Clif Builder Bar
3
3
3
Lunch
5 oz tuna
5
1 ff/sf yogurt
1
1
Whole wheat tortilla
3
omega-3 may0
3
Snack
mixed nuts
6
Dinner
Pizza, wings, beer (CHEAT)
$
$
$
Snack
2 scoops protien powder
2
mixed nuts
6
TOTAL
20
20
30


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Jeff Rice


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Posts: 229
Date:
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Mon 12/7 - WOD: 5am + CrossFit Endurance: 6pm
P
C
F
Breakfast
3 eggs
3
2 slices ezeikel bread
3
butter
3
mixed nuts
3
1 container ff/sf yogurt
1
1
Snack
Clif Builder Bar
3
3
3
Lunch
2 cheese sticks
2
1 ff/sf yogurt
1
1
apple
2
mixed nuts
6
Snack
peanuts
6
Dinner
5 oz roast beef
5
whole wheat tortilla
3
apple
2
omega-3 mayo
3
Snack
2 scoops protien powder
2
1/2 c greek yogurt
1
1
1 c skim milk
1
1
small banana
2
mixed nuts
3
TOTAL
19
19
27


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Jeff Rice


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Posts: 229
Date:
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Tues 12/8 - WOD: 5am
P
C
F
Breakfast
3 eggs
3
2 slices ezeikel bread
3
butter
3
mixed nuts
3
1 container ff/sf yogurt
1
1
Snack
Clif Builder Bar
3
3
3
Lunch
2 cheese sticks
2
1 ff/sf yogurt
1
1
apple
2
mixed nuts
6
Snack
3/4 c cottage cheese
3
8 oz pineapple
3
peanuts
6
Dinner
2 cheese sticks
2
apple
2
mixed nuts
3
Snack
2 scoops protien powder
2
1/2 c greek yogurt
1
1
1 c skim milk
1
1
small banana
2
mixed nuts
6
TOTAL
19
19
27


-- Edited by Jeff Rice on Wednesday 9th of December 2009 04:11:27 PM

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