Day 9 Meal 5

3 Blocks @ 8:00pm

Protein: 4.5oz Tilapia

Carbs: 4.5c Broccoli

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: asleep

Day 9 Meal 4

3 Blocks @ 5:00pm

Protein: 4.5oz Tilapia

Carbs: 4.5c Broccoli

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: asleep

Day 9 Meal 3

3 Blocks @ 2:00pm

Protein: 4.5oz Tilapia

Carbs: 4.5c Broccoli

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: good

Day 9 Workout

Strength:

Rest - 50 Evil Wheels after WOD

WOD:

As many rounds as possible in 8 minutes:

5 Deadlifts - 315/205#

25 Double-Unders

Score:3 Rounds

Day 9 Meal 2

3 Blocks @ 10:00am

Protein: 4.5oz Tilapia

Carbs: 2/3c SPotato, 1/2c Onions

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: good

Day 9 Meal 1

3 Blocks @ 7:00am

Protein: 3 eggs

Carbs: 2/3c SPotato, 1/2c Onions

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: good

Day 8 Meal 5

3 Blocks @ 8:00pm

Protein: 4.5oz Tilapia

Carbs: 4.5c Broccoli

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: asleep

Day 8 Meal 4

3 Blocks @ 4:00pm

Protein: 3oz Turkey Breast

Carbs: 4.5c Broccoli

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: slightly hungry

Day 8 Meal 3

3 Blocks @ 1:00pm

Protein: 3oz Turkey Breast

Carbs: 4.5c Broccoli

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: slightly hungry

Day 8 Workout

Strength: 3x5 Back Squat @ 225 (testing out back post injury)

WOD:

Complete 5 Rounds for time:

1 Bench Press @ 90% of 1 RM

1 Bent Row @ 110% of 1 RM Bench Press

1 Bench Press @ 90% of 1 RM

3 Bent Row @ 110% of 1 RM Bench Press

1 Bench Press @ 90% of 1 RM

5 Bent Row @ 110% of 1 RM Bench Press

Used 225# for both lifts.

Felt great before, during and after workout!!!

Day 8 Meal 2

3 Blocks @ 9:30am

Protein: 24g

Carbs: 24g

Fats: 4.5g

Water: 16oz

1hour: Satisfied

3hour: hungry....was post workout

Did not have time before class to make a dish so drank an Advocare Meal Shake.

Day 8 Meal 1

3 Blocks @ 6:00am

Protein: 3 Eggs

Carbs: 2/3c Sweet Potato, 1.5c Spinach Cooked

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: slightly hungry

Day 7 Workout

1hour Interval Bike Ride 1:00/1:00 steady/sprint

Day 7 Meal 5

3 Blocks @ 9:00pm

Protein: 24g

Carbs: 24g

Fats: 4.5g

Water: 16oz

1hour: Satisfied

3hour: Asleep

AdvoCare Meal Shake right after a Bike Ride.  Was not hungry enough to eat a full plate before bed.

Day 7 Meal 4

3 Blocks @ 6:30pm

Protein: 3oz Steak

Carbs: 4.5c Broccoli

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: Slightly Hungry

Day 7 Meal 3

3 Blocks @ 3:30

Protein: 4.5oz Tilapia

Carbs: 4.5c Broccoli

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: Slightly Hungry

Day 7 Meal 2

+\-3 Blocks @12:30pm

Protein: 3eggs

Carbs: 1corn tortilla, 1/3cup Oatmeal

Fats: 1/2 Avacado

Water: 16oz

1hour: Satisfied

3hour: Slightly Hungry

Day 7 Meal 1

3 Blocks @ 9:00am

Protein: 3 Eggs

Carbs: 4.5c Broccoli

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: Slightly hungry

Day 6 workout

2+ hours of active rest pool time with my two boys.  Aka 2+ hours in the water playing with the 4 year old daredevil!!!!

Day 6 Meal 5

We had Salt Lick...was an awesome meat fest but ugh...the sugar in the rub hurt. Back clean tomorrow.

Day 6 Meal 4

3 Blocks @ 7:30pm

Protein: 4.5oz Tilapia

Carbs: 4.5c Broccoli

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: Slightly Hungry

Day 6 Meal 3

3 Blocks @ 4:30pm

Protein: 4.5oz Tilapia

Carbs: 4.5c Broccoli

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: Slightly Hungry

Day 6 Meal 2

3 Blocks @ 1:30pm

Protein: 4.5oz Tilapia

Carbs: 1.5c Broc, 1sm Gala Apple

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: hungry

Day 6 Meal 1

3 Blocks @ 9:30am

Protein: 3 eggs

Carbs: 1.5c Broc, 1sm Gala Apple

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: Hungry

Day 6 update

Great night sleeping last night...love using the "up band" by jawbone to track my sleep patterns.  

So down a total of 5 pounds after 5 days. Also 1 BF% as well. 

Day 5 Meal 5

3 Blocks @ 8:00pm

Protein: 4.5oz Tilapia

Carbs: 4.5c Broccoli

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: Asleep

Day 5 Meal 4

3 Blocks @ 4:00pm

Protein: 3 eggs

Carbs: 4.5c Broccoli

Fats: 9 Almonds

Water: 16oz

1hour: Satisfied

3hour: Hungry

Day 5 Workout

10! (Eatology Baseline)

10-9-8-7-6-5-4-3-2-1

Push-up (Hand Release)

Sit-up (Abmat)

Squat (Medball Depth)

Time: 5:25

Day 5 Meal 3

3 Blocks @ 1:00pm

Protein: 21

Carbs: 27

Fats: 4.5g

Water: 16oz

1hour: Satisfied

3hour: Hungry

Day 5 Meal 2

3 Blocks @ 9:00am

Protein: 21

Carbs: 27

Fats: 4.5g

Water: 16oz

1hour: Satisfied

3hour: Hungry

Day 5 Meal 1

3 Blocks @ 6:00am

Protein: 21

Carbs: 27

Fats: 4.5g

Water: 16oz

1hour: Satisfied

3hour: Hungry

Day 4 Workout

Rest Day

Day 4 Meal 5

3 Blocks @ 8:00pm

Protein: 21

Carbs: 27

Fats: 4.5g

Water: 16oz

1hour: Satisfied

3hour: Asleep

Day 4 Meal 4

3 Blocks @ 4:30am

Protein: 24

Carbs: 24

Fats: 4.5g

Water: 16oz

1hour: Satisfied

3hour: Hungry

Day 4 Meal 3

5 Blocks @ 1:00pm

Prot: 7oz cooked tilapia

Carb: 1 small gala apple

Carb: 1/2 cup onion

Carb: 1 cup green peppers

Carb: 1 cup red peppers

Fat: 4tsp Almond Butter

Fat: 2tsp coconut oil to cook with.

Water: 16oz

1hour: Satisfied

3hour: Satisfied

Day 4 Meal 2

3 Blocks @ 9:30am

Protein: 21

Carbs: 27

Fats: 4.5g

Water: 16oz

1hour: Satisfied

3hour: Hungry

Day 4 Meal 1

3 Blocks @ 6:00am

Protein: 21

Carbs: 27

Fats: 4.5g

Water: 16oz

1hour: Satisfied

3hour: Hungry

Down 3# starting Day 4

Down 3# on morning check-in!!! That's 3 days 3 pounds!!!!

Day 3 Meal 5

3 Blocks @ 9:00pm

Protein: 24g

Carbs: 24g

Fats: 4.5g

Water: 16oz

1hour: Satisfied

3hour: asleep

Day 3 Meal 4

3 Blocks @ 5:00

Protein: 21

Carbs: 27

Fats: 4.5g

Water: 16oz

1hour: satisfied

3hour: hungry

Day 3 Meal 3

3 Blocks @ 2:00PM

Protein: 21

Carbs: 27

Fats: 4.5g

Water: 16oz

1hour: satisfied

3hour: hungry

Day 3 Workout

Baseline:

10 RFT

10 HR Push-up

10 Abmat Sit-up

10 Med Ball Squats

Time: 17:27

Day 3 Meal 2

3 Blocks @ 10:00am

Protein: 21

Carbs: 27

Fats: 4.5g

Water: 16oz

1hour: Satisfied

3hour: hungry

Day 3 Meal 1

3 Blocks @ 6:00am

Protein: 24g

Carbs: 24g

Fats: 4.5g

Water: 16oz

1hour: Satisfied

3hour: Hungry

Day 2 Meal 5

3 Blocks @ 9:30pm

Protein: 4.5oz Tilapia

Carbs: 2 Cups Broccoli, 1sm. Apple

Fats: 1.5oz Almond Butter

Water: 16oz

1hour: Full

3hour: Asleep

Day 2 Meal 4

3 Blocks @ 6:00pm

Protein: 21

Carbs: 27

Fats: 4.5

Water: 16oz

1hour: Full

3hour: Hungry

Day 2 Meal 3

3 Blocks @ 2:00pm

Protein: 24

Carbs: 24

Fats: 4.5

Water: 16oz

1hour: Full

3hour: Hungry

Day 2 Meal 2

3 Blocks @ 10:00am

Protein: 24

Carbs: 24

Fats: 4.5

Water: 16oz

1hour: Full

3hour: Hungry

Day 2 Meal 1

3 blocks @ 6:00am

Protein: 21g

Carbs: 27g

Fat: 4.5g

1hour: full

3hour: 

Day 1 Meal 5

Jerk Tilapia cooked in Coconut Oil with Broccoli and Almonds. 

3 blocks @ 8:00pm

Protein: 21g

Carbs: 27g

Fat: 4.5g

1hour: full

3hour: asleep :-)

Day 1 Meal 4

3 blocks @ 4:00pm

Protein: 21g

Carbs: 27g

Fat: 4.5g

1hour: full

3hour: slightly hungry

Day 1 Meal 3

3 Blocks @ 1:00pm

Protein: 21g

Carbs: 27g

Fats: 4.5g

Water: 16oz

1hour: hungry

3hour: hungry 

This was a post WOD meal so maybe needed to be 4-5 blocks...I did have a larger window between meals...8:30am to 1:00pm.

Day 1 Meal 2

3 Blocks @ 8:30am

Protein: 21g

Carbs: 27g

Fats: 4.5g

Water: 16oz

1hour: full

3hour: hungry

Day 1 Meal 1

3 Blocks @ 5:30AM

Protein: 24

Carbs: 24

Fats: 3(4.5 with 3 almonds)

Water: 16oz

1hour: Full

3hour: Hungry

Day 1 - Overview

Weight: 285

Measurements:

Chest: 53

Waist: 48

Hips: 53

Sleep: 6 hours

Workout 1@12:00pm

Strength:

4x10@185 Close Grip Bench Press

50 Ring Rows

Conditioning:

3 Rounds For Time

1 Strict Press (90% 1RM)

1 Strict Pull-Up

1 Strict Press (90% 1RM)

3 Strict Pull-Up

1 Strict Press (90% 1RM)

5 Strict Pull-Up

How did if feel/Perform? 

Morning: slightly tired..restless sleep...anxious to start.

Evening: awake and energized

Post WOD#1: ok...decent energy...