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WORKOUT OF THE DAY

Monday Dec 2nd, The Zone

By jerry Comments

Overall my goal is 17-19 blocks daily. My frame is 17 blocks however my high activity probably adds a block or two. I’ll play around with this as the days add up. Three meals a day plus two snacks…all in the 40-30-30 Zone.

Summary of day for those who don’t want to read further: I consumed 11.5 blocks carbs, 17.5 blocks protein, 16 blocks fat.

I will need to add more carbs tomorrow. I didn’t know if I’d have a lotta cake or too much bourbon so kept carbs down a bit. I was OVERLY disciplined because it was day 1!!! I relearned a lot in one day, good stuff.

Breakfast

Plan was a 3 block meal, that’s a bit light as I should be at 4 but I like an emptyish stomach b4 a workout. As I get further in the week of eating clean I will probably be hungrier for a 4 block breakfast.

Protein 3 total blocks

2 eggs (2 blocks)

10oz Chick stock (1 block)

Carb 3 total blocks

5 baby carrots (1 block)

5 strawberries (1 block)

4oz pure cranberry juice (1 block)

Fat: 2 total blocks

Cooked eggs in olive oil

(2 blocks)

Total: 3C, 3P, F2

Snack

Post workout at CFOT, something quick and easy b4 I coached lunch bunch.

Protein 2 total blocks

1 egg (1 block protein)

10 oz chicken stock (1 block protein)

Carbs 3 total blocks

2 cutie mandarin oranges (3 blocks)

Fat (slacked)

Didn’t have any added, besides the yolk in egg

Total: 3C, 2p, 0F

4 block Lunch

Ok this wasn’t perfect, I’m 2 blocks short on Carbs and 1 block short on fat. This isn’t good because I’ll be hungry later. I’ll treat myself later to some Teddy’s peanut butter. The PB will keep me full.

Protein

4oz leftover thanksgiving turkey! (4 blocks)

Carbs (2 blocks short)

Spinach (1/2 block)

1/2 pepper (1/2 block)

4 oz natural applesauce (1 block)

Fat

2 tbsp guacamole (3 blocks)

Total: 2c, 4p, 3f

Snack

Teddy’s peanut butter

2 tbsp

16g fat (5 blocks)

7g carb (1 block)

8g protein (1 block)

3 slices applegate chicken breast

10g protein (1.5 blocks protein)

Total: 1C, 2.5P, 5F

Dinner

My birthday so I had ribeye!!! Kept the portion down to 6oz since I’m trying to be reasonable.

6 oz Ribeye (5 blocks protein and 3 blocks of fat)

There is an assumption that there is about 1.5 grams of fat in each block of protein. However there is twice that in a ribeye so adding 3 blocks of fat.

3 Bacon wrapped Asparagus (3 blocks fat, 1 block protein, 1/2 block carbs)

Small slice of birthday cake, normally it would be a big slice or two but it’s day one so being reasonable (2 blocks carbs)

Total: 2.5C, 6p, 6F

Summary:

3C, 3P, F2

3C, 2p, 0F

2c, 4p, 3f

1C, 2.5P, 5F

2.5C, 6p, 6F

11.5 blocks carbs, 17.5 blocks protein, 16 blocks fat

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