Woke up at 3:30am, had barely 2 hrs of sleep 😁.
Took synthroid (112 mcg)
-17 oz water
4:30am
Pre-workout
5:00am AMRAP
Not bad compared to the time I did it in 2014 (129 reps) and 300 now 😊
6:15am
PW protein shake (14 g protein)
7:00am
- 17 oz water
- 2 eggs (2 blocks protein)
- 1 tbsp guacamole (2 blocks fat)
- 1 Apple (2 blocks carbs)
11:30pm Lunch
- 2 oz chicken sausage (2 blocks protein) over
- 1.25 c mixed veggies (peppers, onions), 3 tbsp brown rice (2 blocks carbs)
- 2/3 tsp olive oil (2 blocks fat)
- 17 oz water
2:00pm Snack
- 2oz steak strips (2 blocks)
- 1 apple (2 blocks carbs)
- 6 almonds (2 blocks fat)
- 17 oz water
3:30pm
Pre-workout
4:00pm Strength Class
5x10 sling shot bench press
Conditioning:
12 min AMRAP
- 20 horizontal ring rows
- 200 m run
8:00pm Dinner
- 3 oz steak (3 blocks protein)
- 4 c salad, 1 c tomatoes, 1 plum (3 blocks carbs)
- 1.5 tsp seeds (3 blocks fat)
- 17oz water
- Took multivitamins, fish oil, vitamin D3, vitamin C.
Total water intake: 85oz
Took synthroid (112 mcg)
-17 oz water
4:30am
Pre-workout
5:00am AMRAP
Not bad compared to the time I did it in 2014 (129 reps) and 300 now 😊
6:15am
PW protein shake (14 g protein)
7:00am
- 17 oz water
- 2 eggs (2 blocks protein)
- 1 tbsp guacamole (2 blocks fat)
- 1 Apple (2 blocks carbs)
11:30pm Lunch
- 2 oz chicken sausage (2 blocks protein) over
- 1.25 c mixed veggies (peppers, onions), 3 tbsp brown rice (2 blocks carbs)
- 2/3 tsp olive oil (2 blocks fat)
- 17 oz water
2:00pm Snack
- 2oz steak strips (2 blocks)
- 1 apple (2 blocks carbs)
- 6 almonds (2 blocks fat)
- 17 oz water
3:30pm
Pre-workout
4:00pm Strength Class
5x10 sling shot bench press
Conditioning:
12 min AMRAP
- 20 horizontal ring rows
- 200 m run
8:00pm Dinner
- 3 oz steak (3 blocks protein)
- 4 c salad, 1 c tomatoes, 1 plum (3 blocks carbs)
- 1.5 tsp seeds (3 blocks fat)
- 17oz water
- Took multivitamins, fish oil, vitamin D3, vitamin C.
Total water intake: 85oz