Tue Aug 11 Med Carb Day: Target 1750-1800 cal

Weight: 160lbs (back down)
Waist: 33" (tight)

weight is lower than I would like, waist is a bit high...need to transition to HT phase soon..

Breakfast:
4 egg whites, 1 egg (~30g protein)
1 zuccini
1 /2 link organic Italian sausage (<100 cal)

Snack: 100 cal, 25 g carbs
Apple

Lunch: with team
Chineese food...ugh...god it was so greasy it made me literally ill
and I laid off the rice ... good to see my body is rejecting this stuff

3 egg whites with greens, berries 150 cal? 200?

Almonds 1/2 bag

Dinner:
Bison/Grass Fed Beef (1 serving 30-40g prtn)

Mon Aug 10 Low Carb Day Target: 1550-1600 cals
back on schedule after weekend off...did all cooking for week already

awesome WOD for low carb day...

Weight: 163 ... back up?
Waist: ?

will try out http://www.fitday.com nutrition tracking software this week
need to set objectives for week (later today)

Breakfast:
Grass fed beef / bison 30-40 g protein
some nuts

Snack: 200 cal paleo L-bar

post-WOD 200 cal Met-Rx protein shake

Egg Whites/Tuna/Shrimp (36-40 g protein)
Mixed Berries

8:00 almonds

10:00 chicken breast w/Broccoli

Total: (still waiting)

Friday Aug 7 Med Carb Day

Waist: 33"
Weight: 160lbs (low today)

WO was light today...keep it light

Breakfast:
out of food at home...Dimsum (6 shrimp dumpling, 1 box chicken)
This is pretty heavy for breakfast...600 or more cal, with some non-paleo carbs I am sure mixed in
High Protein...at least 40g

pre-WO (and during): 1./2 fruit/nut bar 100 cal
12 g carbs, 6 g fat I think

post-WO Grilled chicken w/Cauliflower & Broccoli ~300-350 cal
High protein,

some grapes, watermelon

going out to dinner tonight...again
will have 3 more eggwhites and some greens before I leave
Dinner will be seafood soup, maybe share shrimp&leek;dumplings (almost Paleo)
No rice

Dinner: Chinese Rest
seaweed soup
Shrimp&Leek;dumplings
chicken with green bean (some rich sauce)
Mu-Shu Pork (pork and cabbage)
mildly non-paleo (dumpling wrapper, 1 Mu-Shu wrapper, sauce on green bean)
no rice

Total: take as a cheat day..

Wed Aug 5th: Low Carb Day
did Mx Bench yesterday, so pushed up cals (lost count)
Will pull back today...may not make it to the gym even...not sure yet

Breakfast: 250-300 cal
5 shrimp
1 apple
some nuts

Snack
1/2 Larabra bar (100 cals)
a few baby carrots (50-70 cal)

1/2 protein shake (100 cal, 16 g whey prtn)

Lunch: (300 cal? maybe 400 )
1 salad with chicken/salmon
1 banana

5 egg whites (later in day) 100 cal 15-20g protein

Snack: 300-350 cal
1/2 fruit / nut bar 100
1/2 bag baby carrots 50
chicken/bison ~30-40g !150 cal
a few grapes 25 cal?

BCCA 25 cal
L Carnitne

Tue Aug 4 Med Carb/Cal Day: target

Weight: 162-163
Wasite: 33-34

Goal: down to 160 by Nancy Challenge...kind of slacking a bit...I am stable but not dropping...still mostly Paleo, just not counting calories and putting in extra conditioning effort to cut those last 2-3 lbs

Breakfast:
1 egg w/ yolk (fried in light olive oil spray)
1 zuccihi ~40 cal, 10g carb
8-9 shrimp
a few nuts

Snack:
1.5 fruit/nut bar 300 cal (33 g carbs, 18g fat (high))
tuna w/eggwhites 30-40 g prtn (I forget...need to be more careful ) ~200 cal

Heavy Lift today: can eat a little more carbs than expected

post-WO protein shake:
32-36 g prtn, ~200 cal

Tue Aug 4 Low Carb Make-up Day: target : 150g protein 200g carbs 8g fat ~1500 cal

Breakfast: < 300 cal, 20-25g prtn, 35 g carb, 5 g fat
5 egg whites, 1 yolk (fried in light olive oil spray) ~20-25 g prtn, 5 g fat ~150 cal
1 zuccihi ~40 cal, 10g carb
1 apple ~100 cal, 25 g carb

Snack: ~100 cal, 10g prtn, 12g carb
1 bag baby carrots 50g, 12g carbs
6-7 shrimp ~10g prtn, 50 cal

Lunch: date..will avoid all carbs...fat is harder
Steak with salad (say 400 cal)
no bread (my data actually knew what a Paleo diet is...wow)

Snack: 1 apple, 1 fruit.nut bar 300 cal (50 g carb, too much fat)
Egg Whites with Tuna 40 g protein (200 cal)

Pre-WO: 3 egg whites (100 cal) , a few nuts (100 cal)

Post-WO: some chicken and nuts 100 cal

Total: 1300? must be low...will have some protein before bed

Mon Aug 3 Low Carb Day: target : 150g protein 200g carbs 8g fat ~1500 cal


Breakfast: 200 cals
Fish (~30 g protein)
1 apple 70 cals (23 g carbs)

11:15 snack ~200 cals
Tuna Fish w /eggwhites 30-40g protein
1 portion watermelon (~25 g carbs)

got off track today...switched to high carb day since we did heavy lifting
ran out of food at office...went out...had a terrible lunch despite trying to buy something decent...will bring all pre-prepared food to office tomorrow for week to avoid this again in large gym bag...

Will switch low carb day to tomorrow

Thur Jul 16 Low Carb Day: target : 150g protein 200g carbs 8g fat ~1500 cal
make up for yesterday, try to measure carefully and keep fats down

Target: 5 meals: ~ 300 cals each, 30-35 g protein, 40-45g carbs, no extra fat

Breakfast: ~300 cal 30g prtn, 40g carbs,

8 Shrimp (20 g prtn) + 1 Egg White 3-4 (g prtn) + 2 zuccini (100 cal,20g carbs, 8 g prtn) y
1 apple y

pre-workout: 1 protein shake (16 g carb) 300 cal 16 g prnt, 25g carb
1 furit/nut bar (only 25g carb...12 g fat...so a bit over today)

post-WO Snack: 300 cal (1/2 so far)
prtn shake (30g prtn, 200 cal)
1 apple (< 100 cal, 20g carbs)
...
Dinner: Sea Bass, Veggies , a little fruit (low carb, some butter I am sure) say 500

late night snack: a few grapes, 1 yogurt 150 cal

Total: 300+300+300+500+150 = 1550 probably low but I think in the range...very light headed today

Thu Jul 30: Low Carb Day Target: ~1500-1600 cals
3 weeks until Nancy Challenge

Weight: 163
Waistline:

off day so far...skipped breakfast, had some curry with rice for lunch (unexpected date)
(actually ordered shrimp...damn shrimp order had no shrimp ..)

Breakfast: skipped...fricken exhausted from dead lifts yesterday...overslept for wortk

Lunch: Rice with Curry (dead calories) (~200 cal, maybe more with curry sauce)
2 whey protein shakes: 32 g protein 200 cal
Supplements (no b12) y

Goal for day:
(Might need to go to dinner tonight with boss...will stick to greens, protein shakes, and egg whites today until I know)

3:00 Snack: greens with chicken, turkey (300 cal?)

6:00 Dinner
Greens with 5 egg whites (~350 cal)
1 fruit/nut bar (no dinner tonight w/company)

Late Night Snack:
nuts 100 cal
beef/bison stew (300)

Total: 1150 + other junk I had today...

Wed Jul 29: High Carb Day Target: ~1950 cals
crossfit + trampoline today: do MX Strength Today

so far not eating greens this week...get back to this

Weight:
Waistline:

Goal:
Brkfst: 450 cals
supplements + b12
fruit: banana, apple (150 cal carbs) y
egg whites: 9 (spread out) 300 cal, ~36 g prtn

12:30 pre-WO snack: protein shake: 100 cal 16g prtn (y)
looks like max strength today :D will have 1/2 banana b4 wo

2:30 post WO: protein shake: 100 cal 16g prtn
fruit 100 cal

3:00 Lunch: Chicken with Broccoli 300-400 cals (~30g prtn) y...2:30 ...early...still need to eat shake

5:00 Pre-Gym snack:
greens with 5 egg whites, some shrimp (30-40g protein) 300 cal y
1 fruit/nut bar (200 cal) n, appetizers at bar

Dinner:
Greens; Bison Stew 400 cal 30-40g protein

Totals: 450+300+400+500+400 = 1850 + I am sure some crap will sneak in

Actual:
fruit: banana, apple (150 cal carbs) y


went out for drinks with company
replaced bison stew with green salad + salmon 400-500 cal
late night snack: fish, nuts 200-300 cal

a bit over calories...circus coaches complaining I am not eating enough calories...will revaluate where I am this weekend

Tue Jul 28: Med Carb Day Target: ~1700 cals
just trampoline today

Weight: 163
Waistline: < 34"

Hmm...seems to be trailing off...might have gone a bit over yesterday...
goal: 160 by Nancy Challenge (< 4 weeks) => 1 lb / week
need to really focus...make every day count

Goal:

Brkfst:
supplements + b12 (y, forgot b12)
3 -4 eggs w/ 2 yolks + a zucchini + shrimp = ~300-350 cal (20-30 g protein?) y

Lunch bison stew with greens and pale veggies: 300-400 cal (30g protein) choked it all down over 3 hours

Pre-class snack:
greens with 5 egg whites, some shrimp (20-30g protein) 200 cal (np...just could not finish lunch)
apple/banana (100 cal) y

Dinner:
Greens; Broiled Chicken Breast w./Broccoli & Cali flower (30 g protein) 300-400 cal y
Late Night: Need to go to bed early... protein shake?

need some more protein in here somewhere...
clean this up a bit when I get to work

Actual:
great breakfast...zucchini is great

snack: fruit/nut bar 200 cal (damn things are addictive...need to eat an apple) y
L-Carnitine
a few nuts (100 cal)

total: 350+400+200+100+400+100 = 1550 (seems low, will get some extra protein b4 bed)
just not hungry...

I think the beef/bison stew is heavier in fat that I expected...may need to just buy frozen, low fat cuts rather than butcher cuts...would be a lot easier for me

Comment for Kanishk’s on the Nutrition Log (since I don't know how to message people)

I have taken the same approach to nutrition as gymnastics...listen to the Russians, do what they do

The periodization/carb cycling ideas are very Eastern Block...Romanian, Ukrainian, Russian...

The idea is simple..try to lean out a couple days a week (low carb days) and bulk up a couple of days. (high carb days)
This program is basically Paleo too...all low glycemic , natural foods. (They allow low fat dairy and steel cut grains..and Vodka of course)

The crossfit workouts appears to rotate like this too...some are super cardio (like today), others are great for developing brute strength

I just never know what is coming...so my plan is to stick to a baseline of foods I prepare on the weekend, and then just adjust my carbs and cals accordingly by simply eating more carbs after the heavy lifting days, and lower on the cardio days. I only need to adjust by a 300-400 cals, and that is easy enough...just some 2-3 pieces of fruit and maybe a fruit/nut bar, and a little more protein (i.e. some egg whites or a protein shake)

I take a break on Sunday, try not to go hog wild, and repeat Monday morning

That's the plan, at least.

Mon Jul 27 : Low Carb Day Target: ~1600 cals
crossfit and trampoline today (these days are brutal..must be working )

Weight: 163
Waistline:
Goal:

Brkfst:
supplements + b12 no--forgot
3 -4 eggs w/ 2 yolks + a little zucchini/mushrooms + shrimp = ~300-350 cal (20-30 g protein?) (y), no carbs though...need to chop at night

pre-WO snack: whey protein + BCCA + L Cart. 100 cal (20 g protein) ~100 (y), w/BCCA

post-WO shake: ~200 cal (go to GNC and get...ran out) 30-40 g protein ~100 cal, only 16 g protein

Lunch bison stew with greens and pale veggies: 300-400 cal (30g protein) y
1 fruit/nut bar, spread out over 2 hours ...200 cal

Snack: greens with 5 egg whites, some shrimp , tomatoes (20-30g protein) 200 cal y3 egg whites + 5-6 shrimp
Pre-class snack: apple/banana (100 cal) no...did not need it

Dinner:
Greens; Broiled Chicken Breast w./Broccoli & Cali flower 300 cal y...veggies undercooked


Snack: (off diet) 1/2 apple with nuts (light headed, trying to stay up and work)

Goal Total: 350+100 +200+ 400+ 200+ 100+300 = ~1650
will go a bit higher because need energy for trampoline class...still,
need to keep the feel good stuff down today...no fruit/nut bars or sweet drinks..
apples and lots of green veggies are ok...should


Actual:
had 1 fruit/nut bar...smaller protein shake than expected, no carbs before WOD

running total: 500 pm
300/350+100+ 100 + 400 + 200 = 1100 - 1150
can have 1 more meal. 1 small snack
mostly protein