Weds

Exercise:

• Bike commute
• 1/2 CF at the gym: OHP, pull-up work, tabata row.

Forgot to eat my fruit this morning
8am -

• 3 eggs
• southern collards / kale w bacon, onions, garlic... 1/2 batch
• black coffee

11:30am - Leftover beef and collards

12:30pm - Dried apple chips...

3:30pm - 1/2 cp dried fruits and nuts.

7:30pm -
Western omelet

smoothie: 16 cubes mango, frozen strawberries i didn't eat this morning, tons of kale, added 1 serv coco water so it'd mix

Tues

Exercise:

• Bike commute
• 8:15am - 2000yd swim
• 6:30pm - crossfit - filthy fifty

6:30am - Paleo PBJ
Black coffee

10:30am - 

• Coffee, 2 tsp milk (I only had half my regular coffee for breakfast)
• jerky
• nectarine

12:30pm - 4 oz chicken wiht deli veggies. 1.16lbs
20 grapes
balsamic and olive oil

3pm - plain greek yogurt, 10 almonds
4pm - coffee plain
5pm - hungry!

8:15pm - 1/2 of beef & curry - with yellow summer squash, collards, and some onion
  - 1 yam
  - 20 cherries.

Mon

exercise:

• 11am - 2.75 mi easy jog
• 5:30pm crossfit OHS, snatch, wall ball

9:30am -
4 eggs, 4 pc bacon, 1 cp collards, 1 cp onion and bell pepper, measured my bacon grease

1 banana

Black coffee



1:30pm - chicken salad with zucchini and bell pepper mixed in
 22... banana chips... same as plantain chips?
 20 grapes

3:30pm - jerky, nectarine
4:30pm - greek yogurt, 10 almonds

7pm , 4oz rotisserie turkey, bell pepper; yam w cinnamon;

and a sm bowl of cherries (20 cherries)

Shop list for Mon-Thurs

Coffee filters

Produce

Banana

Fruit iiiiiiii. - apple peach plum

20 grapes

Collards 1 bag

Kale 1 bag

Yam

Bell peppers 2

Fresh onion, celery

Frozens 

4 cp frozen veg -> maybe go fresh broccoli, squash?

Frz? Sm serve celery onion

Frozen peppers

Frozen onion

frozen mixed berries, strawberries (already have)

Frozen mango

Dairy

Eggs

Greek yogurt - ii

Meats

Bacon

1 package Turkey burgers

1 lb free range beef

Maple sausage links

3 Chicken breasts

Rotisserie chicken

Aisle

Jerky

Raw almonds

Nut butter

Plantain chips ii

Dijon mustard

Chicken broth

Lite coconut milk

Pineapple juice

mon

7:45am:

• 2 eggs
• 2 tbsp cheese
• 3 cp coffee, lgiht cream
• bowl of grapes

Upcoming training

If it's not obvious, i have a very inconsistent, chaotic schedule.

Upcoming training:

This week

• will be introducing ~2 two-a-days.  CF + swim.   Hopefully on ~Mon, ~Thurs
• M-F CF
• M-F bike commute
• Sat: Not sure if i'll do a long ride or not.  
• Sun: ocean open water swimming 

Upcoming events/goals

• Get my strict pull-ups back by Sept.
• Aug 4 - Salem 1mi swim (maybe)
• Aug 10-11 - Climb (hike) a 14er (maybe 2?) in Colorado
• Aug 24 - Swim and Fin 2mi swim.  (maybe) 
• 
  

Sun

Exercise:
* 60 mile ride, with 4500' climbing (with stops)

6:30am:

• 1 shady brook turkey burger (210 cal)
• 1 zucchini
• 2 tsp coconut oil
• curry
• 3 cp coffee + 1.5 tbsp lite cream

During ride (8:30am - 1pm
   2 stops, + food i brought with me)

• 4 plums
• 1.2 peaches
• ~10 peanut butter filled pretzel chunks
• ~8 salty tortilla chips
• 1 snickers marathon bar
• 1 country time lemonade bike bottle
• 1 unidentified powder for bike bottle

1:30pm - After ride: Performance Gatorade

3pm

• 2 shady brook turkey patties 
• big head of broccoli
• 1 tbsp coconut oil
• a 8 fl oz jar or Thai - Peanut Satay sauce

6pm: 

• 1 bowl of cherries
• 1 big bowl of grapes

8pm:

• Medium bag of multi-grain chips
• 1/2 a bag of cheese
• 2 pale ales
• small tub of baba ganoush

Sat

REST DAY

7:15am:

• Rest of food from last night (beef, bell peppers, collards curry)

10am:
Kelly's Diner: 3 sausage, 2 pancakes w butter and syrup, 4 half half , 2 cp coffee, toast butter, hashbrown, scrambled egg

I didn't eat it all:

2pm

• 1/2 cp sample honest tea, 
• 2 cp+ rice, 2 Indian dishes [meatball, paneer greens?], 1 slice naan, 
• sunkist soda

3pm: 3/4 cp of terrible super-sweet watermelon slush

4pm: 4cps watermelon chunks,
  diet mtn dew

6pm a few grapes

8:30pm a ton of cherries - 2 of these bowls... probably 5 cps.

Fri

Exercise:

• 12 mi bike commute
• 5:30pm Crossfit (squats, row, wallballs)

9am

• 4pc bacon  (ok, that's enough bacon now.)
• 3 eggs
• pint of blueberries
• 3 cp coffee + 1 tbsp lite cream

1pm:

• 2 sm Oikos greek yogurts
• 2 cps of cantaloupe slices
• bottle of fresca

3pm:

• 1 cp of wasabe flavored dried edamame beans.

7:30pm:

• 7 strawberries
• 2 scoops lite gatorade powder
• 1 nuun tablet
• 3/4 of: 
• 1 lbs ground free range beef 
• 1 tsp coconut oil
• ~2cp bell peppers
• ~2 cp collard greens
• curry powder
• + a little bacon grease that was still in the pan

** Likes / Don't Like's **

Allergic to / stomach problems with

• avocados
• pineapple
• raw broccoli (cooked is ok)

Don't like:

• Shellfish, selective with fish.  (I try to make myself eat fish, but need a good  recipe to enjoy it.)
• sushi
• organ meats
• hard to cook foods.  I pick veggies i can quickly slice up and cook.

Like:

• eggs
• cherries
• curry + coconut milk
• Mexican food
• crockpot foods (only have small pot)
• bacon
• kale
• squashes
• chorizo
• mole sauce (but it's so hard ot make)
• coffee

thurs

Exercise:

• 12 mi bikee commute
• 7:30pm Crossfit class (snatches)

8am:

• 1 plum
• 10 strawberries
• 8 reduced fat sausage links, bell peppers, squash, 1 bsp coconut oil, curry (same as yesterday, but 1 more sausage)
• 3 cp coffee, 1.5 tbsp lite cream

12pm

~1 cp fried pickle, 2 pc fried zucchini, 1 pc big nacho chip
Beef salad, goat cheese, mushroom , raspberry, candied pecans

3pm:

• 1/4 of a cookie, 1/4 of a brownie
• 1.5 cp pasta salad with cream sauce
• 2 plums

9pm

• 2 pc thick uncured bacon
• 3 eggs
• 8 strawberries

10:30pm

• 3 pc thick uncured bacon
• 3 eggs

Tues - no fridge

First day back from vacation

Exercise:

• Bike commute, 6 mi

6am: 10 raw almonds

7am : Au bon pain

1. sausage egg, asiago bagel sandwich
2. ice coffee, lite cream

10am 

• 1 cp drip coffee, pack sugar, 2 tiny cups of milk

11:00am - from deli upstairs

• 1 breaded chicken breast with marinara sauce
• coke zero
• 1 cp potatoes
• 1 cp mixed vegetables

1pm 

• 2 cps drip coffee, 1 packet sugar each, 2 tiny milk containers each

2pm 

• large ice coffee with whole milk

7pm Grocery store trip

• 5 pre-breaded & cooked chicken strips
• 1 sm bag ranier cherries
• 1 big bag cherries (eaten throughout the night til 2:30am)

Weds

Tues notes: jet-lagged.  Sleep system out of whack. Woke at 2:30am, didn't go back to sleep.

Exercise:

• Bike commute (12 mi's total; 5 in morning; 3 to crossfit, 4 to home)
• 5:30pm Crossfit (3k run, + bodyweight WOD)

6:30am:

• 1 sm yellow squash, a few pre-sliced bell peppers, 7 maple reduced fat sausage links, ~1 tbsp coconut oil, ~1 tbsp curry powder
• 3 cp coffee, ~ 1.5 tbsp light cream

8am: 5 hr energy shot (only use in rare emergency)

11:30am: 

• from the deli upstairs: mozarella & cherry tomato ~ 2/3 cp
• unidentiable vegetable, plum ~ 1/2 cp
• potato soup, ~1.5 tbsp cheese, ~ 1 tbsp bacon crumbles
• coke zero

2:30pm:

• Starbucks large ice coffee with shot hazelnut, topped with whole milk

7pm  -

• 2 plums
• 1 scoop gatorade

7:30pm - beer (pale ale)
8:00pm - beer
8:30pm -

• ~2 cp homemade raviolis, promisciutto, cheese, homemade marinara sauce
• arugula, cherry tomatoes, 1.5 strawberries, 1 tsp balsamic, 2 tsp grapeseed oil (out of olive oil) (as pictured above)

9:30pm - beer

• 1 cp raviolis

11:30pm - 1 cp raviolis (finishing it off)