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