130206 Wednesday- Food

5:45- Bullet Proof Coffee
4 shots espresso

53ml Coconut Milk

2tbsp GrassFed Butter Unsalted

1/2 cup boiling water

-Total Calories: 290

-Total Fat: 31g

-Sat Fat: 22g

-Carbs and protein were less than a gram each

8:15am- Breakfast

6.65oz Aparagus

11.85oz Bottom Round Steak

2tbsp Coconut Oil

-Calories: 863

-Fat: 50
-Sat Fat: 36
-Carbs: 6.65
-Protein: 88

1:00pm- Snack

1 Bag Tonka Bites

1 Can Revel Berry Tea

-Calories: 322

-Fat: 6g

-Sat Fat: 3g

-Carbs: 46g

-Protein: 21g

4:00pm- Post Workout Shake

Calories- 380 Calories

45g SFH Pure Whey

45g Dextrose

5:00pm- Lunch

8oz Bottom Round Steak

18oz Sweet Potato

-Calories: 890

-Fat: 23g

-Sat Fat: 9g

-Carbs: 90g

-Protein: 63g

8:30pm- Dinner
7oz GrassFed Burger
5oz GrassFed Bottom Round Steak
1.5 cups Asparagus
1.5 cups Broccoli
4tbsp Tessemae's Zesty Ranch
1.5 cups Blueberries
-Calories: 756
-Fat: 33g
-Sat Fat: 8g
-Carbs: 35g
-Protein: 65g

Tuesday 130205- Food

5:45am Bullet Proof Coffee

4 shots espresso

53ml Coconut Milk

2tbsp GrassFed Butter Unsalted

1/2 cup boiling water

-Total Calories: 290

-Total Fat: 31g

-Sat Fat: 22g

-Carbs and protein were less than a gram each

8:30am Breakfast

2 Eggs

10oz Ground Beef

3tbsp Ms. Bubbies Relish

4tbsp Tessemae's Hot Sauce

6 Strips of Bacon

1/4 Tangelo

-Calories: 1,570

-Fat: 133g

-Sat Fat: 44g

-Carbs: 4.5g

-Protein: 91g

1:30pm Snack
1 Bag Tonka Bites
1 Can Revel Berry Tea
-Calories: 322
-Fat: 6g
-Sat Fat: 3g
-Carbs: 46g
-Protein: 21g

4:15pm Post Workout Shake
380 Calories
45g SFH Pure Whey
45g Dextrose
15g BCAAs

5:45pm Lunch
6oz of Ground Beef
3.5 cups of Carrot and Sweet Potato Mash
1 Tangelo
-Calories: 851
-Fat: 35g
-Sat Fat: 14g
-Carbs: 80g
-Protein: 30g

8:15pm Dinner
10oz GrassFed Beef Liver
4oz Mushrooms
3 Strips of Bacon
5.5oz Red Bell Peppers
2tbsp Coconut Oil
4tbsp Tessemae's Hot Sauce
1 Tangelo
-Calories: 1,284
-Fat: 84
-Sat Fat: 35
-Carbs: 22
-Protein: 88

Tuesday 130205- Training

BB Gymnastics

1) 7X1 3-Position Clean (low to high), rest 60 sec.

-235#
-255#
-275#x2
-290#x2
-300#

2a) 3X5 Push Press, rest 60 sec.

-215#

2b) 3X5 Pendlay Rows, rest 60 sec.
-255#

Strength

HBBS (based off 130129-425#):
3X5 @ 70%, 300#
3X3 @ 80%, 340#
– rest 2:00 minutes.

Conditioning

2 min Max Distance HS Walk
-then (no rest)-
3 rounds for total reps of:
1:00 ME KBS 32/24kg
Rest :30
1:30 ME Burpee Box Jumps 30/24″
Rest :30
2:00 ME Row for Distance
Rest :30
-then-
2 min Max Distance HS Walk

- 30m on my hands
  Round 1
  23 KBS
  14 BBJ
  595m
  Round 2
  21 KBS
  14 BBJ
  563m
  Round 3
  21 KBS
  14 BBJ
  587m
  25m on my hands

Monday 130204- Training

BB Gymnastics

1) 7X1 3-Position Snatch (low to high), rest 60 sec.

-185#x3, 205#x4
2a) 3X3 Snatch Pulls, rest 60 sec.

-295#
2b) 3X3 Snatch Balance, rest 60 sec.

-205#

Skill/Midline

1a) 3XME Strict HSPU, rest 60 sec.
-10,7,6

Notes: Regionals standard.

1b) 3X15 Reverse Hypers, rest 60 sec.

-225#

Conditioning

12 minute AMRAP of:

5 Power Cleans 165#
10 T2B
15 Wall Ball 24#

- 7 rounds

Monday 130204- Food

5:45am- Bullet Proof Coffee
4 shots espresso

53ml Coconut Milk

2tbsp GrassFed Butter Unsalted

1/2 cup boiling water

-Total Calories: 290

-Total Fat: 31g

-Sat Fat: 22g

-Carbs and protein were less than a gram each

9:15am Breakfast

1/2 Vital Farms Pasture Raised Chicken

6oz GrassFed Ground Beef

-Calories: 436

-Fat: 30.5g

-Sat Fat: 8g

-Protein: 42g

1:30pm C20 Coconut Water

1/2 Can

-Calories: 50

-Carbs: 13g

4:00pm- Post Workout Shake
380 Calories
45g SFH Pure Whey
45g Dextrose
15g BCAA's

5:00pm- Lunch 

10oz Ground Beef

Sweet Potato Smoothie

   -1 can sweet potato puree

   -2.5tbsp Coconut Milk

   -1/2 can C20 Coconut Water

   -8 Strawberries

-Calories: 914

-Fat: 47g

-Sat Fat: 22g

-Carbs: 73.5g

-Protein: 50g

8:15pm- Dinner

12oz GrassFed Sirloin Steak

2.5oz Bone Marrow

1.5 cups Carrot and Sweet Potato Crockpot mash

5oz Kale

3tbsp GrassFed Butter

1 Tangelo

-Calories: 1,667

-Fat: 79g

-Sat Fat: 26g

-Carbs: 53g

-Protein: 78g

Sunday 130203- Food

9:30am Bullet Proof Coffee

4 shots espresso

53ml Coconut Milk

2tbsp GrassFed Butter Unsalted

1/2 cup boiling water

-Total Calories: 290

-Total Fat: 31g

-Sat Fat: 22g

-Carbs and protein were less than a gram each

Breakfast

8oz 80% Ground Beef

5 Eggs

6 Strips of Cured Bacon

2tbsp Coconut Oil

3.5 cups Spinach

-Calories: 1,375

-Fat: 105g

-Sat Fat: 38g

-Carbs:1.27g

-Protein: 92g

4:30pm Lunch
18oz GrassFed Ground Beef
1/2 large Sweet Potato
6oz Blackberries
16oz Coconut Water (C2O)
-Calories: 1,189
-Fat: 102g
-Sat Fat: 42g
-Carbs: 54g
-Protein: 89g

8:30pm Dinner
9oz Ground Beef 80%
3oz Sauteed Mushrooms
2tbsps GrassFed Butter
7 Bacon Wrapped Dates
2tbsps Ms. Bubbies Fermented Relish
2 large Tangelos
-Calories: 1,794
-Fat: 92g
-Sat Fat: 39g
-Carbs: 140g
-Protein: 73g

Saturday 130202- Food

8:00am- Bullet proof coffee

4 shots espresso
53ml Coconut Milk
2tbsp GrassFed Butter Unsalted
1/2 cup boiling water
-Total Calories: 290
-Total Fat: 31g
-Sat Fat: 22g
-Carbs and protein were less than a gram each

Breakfast-

13.5oz GrassFed Ground Beef

2 Pasture Raised Eggs

2tbsps Coconut Oil

5 cups Spinach

-Total Calories: 1,369

-Total Fat: 114g

-Sat Fat: 58g

-Carbs: 2g

-Protien: 79.5g

12:30pm- Bullet Proof Coffee

4 shots espresso

53ml Coconut Milk

2tbsp GrassFed Butter Unsalted

1/2 cup boiling water

-Total Calories: 290

-Total Fat: 31g

-Sat Fat: 22g

-Carbs and protein were less than a gram each

6:30pm Sun Dried Tomato & Spinach Stuffed Chicken

12oz Chicken breast

20oz Drained Sun Dried tomatoes

1oz Fresh Mozzarella

1 cup spinach

4tbsp Tessemae's Hot sauce

-Calories: 466

-Fats: 15g

-Carbs: 6g

-Protein: 78

Side Dishes: 

12  Sauteed Spears Asparagus & 1 oz Mushrooms 

2tbsp GrassFed Butter 

-Calories: 247

-Fat: 22g

-Sat Fat: 14g

-Carbs: 1g

6oz Blueberries

-Calories: 96

-Carbs: 18g

High Country Chai Spice Kombucha

-Calories: 60

-Carbs: 12g

9:45pm 4 Squares of Lindt's 85% Dark Chocolate

-Calories: 210

-Fat: 18g

-Sat Fat: 11g

-Carbs: 9g

-Protein: 5g

1 Liter of Gerolsteiner Mineral Water

11:45pm Bacon Burger

6oz GF Ground Beef

1 strip of Cured Bacon

2Tbsp Tessemae's Hot Sauce

-Calories: 597

-Fat: 45g

-Sat Fat: 15g

-Protein: 45g

2 Paleo Chocolate Chip Cookies

Almond Butter

Coconut Flakes

Coconut Palm Sugar

Semi-Sweet Chocolate Chips

Eggs

Vanilla extract

- Not sure the exact amount in each cookie, but they were delicious