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2024-03-19T07:14:06Z
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August 31, 2021 Food Log
tag:boisekettlebells.ning.com,2021-09-01:4879207:BlogPost:96007
2021-09-01T13:17:15.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<h2 class="main-title-2" id="date">August 31, 2021…</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup></table>
<h2 class="main-title-2" id="date">August 31, 2021</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup><thead><tr><td class="first">Foods</td>
<td>Calories</td>
<td>Carbs</td>
<td>Fat</td>
<td>Protein</td>
<td>Cholest</td>
<td>Sodium</td>
<td>Sugars</td>
<td class="last">Fiber</td>
</tr>
</thead>
<tbody><tr class="title"><td class="first last" colspan="9">Breakfast</td>
</tr>
<tr><td class="first">Musclemeds - Carnivor Shred Chocolate, 37 gram</td>
<td>130</td>
<td>8g</td>
<td>0g</td>
<td>23g</td>
<td>0mg</td>
<td>270mg</td>
<td>0g</td>
<td class="last">1g</td>
</tr>
<tr><td class="first">LMNT - Recharge, 0.75 tbs</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>--mg</td>
<td>1,000mg</td>
<td>--g</td>
<td class="last">--g</td>
</tr>
<tr><td class="first">Carnivor Beef Amino - Carnivor Beef Amino, 3 tablets</td>
<td>12</td>
<td>0g</td>
<td>0g</td>
<td>3g</td>
<td>0mg</td>
<td>35mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9">Lunch</td>
</tr>
<tr><td class="first">Salt, 0.25 tsp</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>581mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Old Croc - Croc Bites, 0.75 oz</td>
<td>90</td>
<td>0g</td>
<td>8g</td>
<td>5g</td>
<td>25mg</td>
<td>135mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Egg, whole, cooked, fried, 5 large</td>
<td>451</td>
<td>2g</td>
<td>34g</td>
<td>31g</td>
<td>922mg</td>
<td>476mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Hempler's - Natural Uncured Black Forest Bacon, 6 slices cooked</td>
<td>480</td>
<td>9g</td>
<td>14g</td>
<td>78g</td>
<td>90mg</td>
<td>105mg</td>
<td>6g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Vitamin D-50000, 1 pill</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Wonderful - Pistacio Nuts, 0.25 cup</td>
<td>160</td>
<td>8g</td>
<td>14g</td>
<td>6g</td>
<td>0mg</td>
<td>160mg</td>
<td>2g</td>
<td class="last">3g</td>
</tr>
<tr class="title"><td class="first last" colspan="9">Dinner</td>
</tr>
<tr><td class="first">Olive Oil, 1 tbsp</td>
<td>119</td>
<td>0g</td>
<td>14g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Broccoli, 2 cup, chopped</td>
<td>62</td>
<td>12g</td>
<td>1g</td>
<td>5g</td>
<td>0mg</td>
<td>60mg</td>
<td>3g</td>
<td class="last">5g</td>
</tr>
<tr><td class="first">Michelob Ultra - Pint, 1.5 Pint</td>
<td>191</td>
<td>32g</td>
<td>14g</td>
<td>1g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Carlsons Cod Liver Oil - Cod Liver Oil, 1 Tbsp</td>
<td>135</td>
<td>--g</td>
<td>15g</td>
<td>--g</td>
<td>--mg</td>
<td>--mg</td>
<td>--g</td>
<td class="last">--g</td>
</tr>
<tr><td class="first">Meat - New York Strip, 8 oz</td>
<td>479</td>
<td>0g</td>
<td>34g</td>
<td>46g</td>
<td>43mg</td>
<td>99mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Salt, 0.5 tsp</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>1,163mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9">Snacks</td>
</tr>
<tr><td class="first">Kind Bar - Kind Bar Almond and Coconut, 2 bar</td>
<td>420</td>
<td>38g</td>
<td>26g</td>
<td>8g</td>
<td>0mg</td>
<td>20mg</td>
<td>20g</td>
<td class="last">8g</td>
</tr>
<tr><td class="first">True Athlete - Zma With Theanine, 3 capsules</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>--g</td>
<td class="last">--g</td>
</tr>
<tr><td class="first">Carnivor Beef Amino - Carnivor Beef Amino, 3 tablets</td>
<td>12</td>
<td>0g</td>
<td>0g</td>
<td>3g</td>
<td>0mg</td>
<td>35mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">C4 - C4 Energy, 12 fl oz</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>--mg</td>
<td>--mg</td>
<td>--g</td>
<td class="last">--g</td>
</tr>
</tbody>
<tfoot><tr><td class="first">TOTAL:</td>
<td>2,741</td>
<td>109g</td>
<td>174g</td>
<td>209g</td>
<td>1,080mg</td>
<td>4,139mg</td>
<td>32g</td>
<td class="last">17g</td>
</tr>
</tfoot>
</table>
Idaho Kettlebell Strength and Conditioning July Fitness and Nutrition Challenge 2021
tag:boisekettlebells.ning.com,2021-06-30:4879207:BlogPost:95158
2021-06-30T21:25:10.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p><strong>Idaho Kettlebell Strength and Conditioning July Fitness and Nutrition Challenge 2021</strong></p>
<p></p>
<p><br></br> *You can do both or just nutrition. The event lasts the entire month.*</p>
<p> </p>
<p>For the vast majority of exercisers, the July Challenge is a more productive month than can be had from any fitness or nutrition program anywhere, at any price. It is totally free to do, but I’ve seen people spend $1,000s in a month’s time for private nutrition and training without the…</p>
<p><strong>Idaho Kettlebell Strength and Conditioning July Fitness and Nutrition Challenge 2021</strong></p>
<p></p>
<p><br/> *You can do both or just nutrition. The event lasts the entire month.*</p>
<p> </p>
<p>For the vast majority of exercisers, the July Challenge is a more productive month than can be had from any fitness or nutrition program anywhere, at any price. It is totally free to do, but I’ve seen people spend $1,000s in a month’s time for private nutrition and training without the results this CAN get you. This is also why this has been copied by gyms in other parts of the country, usually with some sort of entry fee attached.</p>
<p> </p>
<p>Here is why it works: It forces people to pre-plan exercise into their week or day and carefully consider everything they eat and drink. That’s it. The vast majority of the population doesn’t do this and when they do, changes are rapid and positive.</p>
<p> </p>
<p>There is no magical mixture of exercises or nutritional combination. You are eliminating man-made foods as much as practically possible and replacing sitting time with exercise.</p>
<p>Doing a base number of reps (150 reps of some kind of pulling, 150 reps of some kind of pushing, and 500 reps of some form of squatting) is really not a huge challenge, as long a person prioritizes it. If they procrastinate, it may not be possible, but as long as you divide it up throughout the week it isn’t that tough.</p>
<p> </p>
<p>I started the July Challenge in 2011, and every year I see some of the most amazing changes of the entire year. Here are the details:</p>
<p> </p>
<p>2021 July Fitness and Nutrition Challenge</p>
<p>(Do as much as you can…some will be better than none. The goal of this is to get in lots of low-level activity in and eat nutritious foods.)</p>
<p>Do not overthink this!<br/></p>
<p>Eat ONLY meat, fish, eggs, raw nuts, and fresh produce.<br/></p>
<p>Drink ONLY water.<br/></p>
<p>Reasonable amounts of condiments, like real butter, grassfed cheese, coconut oil, olive oil, vinegar, etc are allowed.</p>
<p> </p>
<p>Supplements (including protein powders) are OK, as long as they are not a primary source of nutrition or consumed as meal replacements.</p>
<p> </p>
<p>ONE cheat meal per week is allowed. Plan it and enjoy whatever you want.</p>
<p>Bodyweight Exercise Minimum Quota:</p>
<p> </p>
<p>Level III<br/> 200 pullups per week<br/> 300 pushups per week<br/> 1,000 squats per week <br/> (You may substitute 3yds of walking lunges for every squat...i.e. 1,000 squats = 3,000 ft. of lunges. Weighted squats are rated at a 1:5 ratio.)</p>
<p> </p>
<p>Level II<br/> 150 pulls<br/> 200 pushups<br/> 700 squats</p>
<p> </p>
<p>Level I<br/> 150 pulls per week<br/> 150 pushups week<br/> 500 squats per week</p>
<p> </p>
<p>-Break this up over as many days, into as many sets as needed. Do this as part of, or in addition to, your normal training. Don’t overthink this! Just start doing reps. Feel free to do more.</p>
<p>ANY needed or reasonable modification of these exercises is permitted.</p>
<p>Omission of any of these is OK for bonafide medical reasons (not just because you are sore or too busy. Suck it up).</p>
<p> </p>
<p>Get creative and get moving.</p>
<p>Please…I don’t want to hear a single excuse from anyone.</p>
<p>Either do it or choose not to. I only want to hear what you CAN do, not how hard this is, or hear reasons why you can’t do any part of it. Focus on what you can do.</p>
<p> </p>
IKSC Blog: February 25, 2021
tag:boisekettlebells.ning.com,2021-02-25:4879207:BlogPost:93399
2021-02-25T14:30:00.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p><strong>IKSC Blog: February 25, 2021</strong></p>
<p></p>
<p>This article on COVID numbers gets blocked out of many health information sources. The numbers you see on the news are meaningless. </p>
<p><a href="https://drmalcolmkendrick.org/2021/02/17/how-deadly-is-covid19%C2%A0">https://drmalcolmkendrick.org/2021/02/17/how-deadly-is-covid19 </a>;</p>
<p></p>
<p><a href="https://www.medpagetoday.com/primarycare/dietnutrition/91349">White Bread or White Rice? Glycemic Index Telling of CVD Risk…</a></p>
<p><strong>IKSC Blog: February 25, 2021</strong></p>
<p></p>
<p>This article on COVID numbers gets blocked out of many health information sources. The numbers you see on the news are meaningless. </p>
<p><a href="https://drmalcolmkendrick.org/2021/02/17/how-deadly-is-covid19%C2%A0">https://drmalcolmkendrick.org/2021/02/17/how-deadly-is-covid19 </a>;</p>
<p></p>
<p><a href="https://www.medpagetoday.com/primarycare/dietnutrition/91349">White Bread or White Rice? Glycemic Index Telling of CVD Risk Across Borders | MedPage Today</a></p>
<p></p>
<p><a href="https://www.westonaprice.org/health-topics/know-your-fats/the-big-fat-surprise-toxic-heated-oils/">The Big Fat Surprise: Toxic Heated Oils - The Weston A. Price Foundation</a></p>
<p> </p>
<p>I agree with everything in this article on bodyfat measurements and have written and discussed the same points. One thing I'd like to point out that no two people look the same at the same bodyfat percentage, and no one really cares what your bodyfat percentage is.</p>
<p><a href="https://www.t-nation.com/living/how-fat-are-you-lets-find-out">How Fat Are You? Let's Find Out! | T Nation (t-nation.com)</a></p>
<p> </p>
<p><a href="https://peterattiamd.com/does-vitamin-d-deficiency-raise-covid-19-risk/">Does vitamin D deficiency raise COVID-19 risk? - Peter Attia (peterattiamd.com)</a></p>
<p> </p>
<p>Get ready for a huge marketing campaign for fake meat products.</p>
<p><a href="https://www.pepsico.com/news/story/pepsico-goes-beyond">PepsiCo Goes Beyond</a></p>
<p><span> </span></p>
<p><span>One of the big reasons many have ever even heard the word "keto" is because of the science journalism Gary Taubes worked on 20 years ago.</span></p>
<p><a href="https://www.theguardian.com/society/2021/jan/17/gary-taubes-interview-obesity-calories-hormones-case-for-keto">Gary Taubes: 'Obesity isn’t a calorie problem, it’s a hormone problem' | Obesity | The Guardian</a></p>
<p><span> </span></p>
<p><span>Some of you will recognize the name associated with this article on eggs, Vince Gironda. He's the guy behind the 8X8 and 6X6 rep schemes that we use a bunch. He also used intermittent fasting and the carnivore diet way before it was cool. His basic plan was two meals per day, 8 hours apart, consisting of steak and eggs in mass quantities. </span></p>
<p><a href="https://www.t-nation.com/diet-fat-loss/do-whole-eggs-act-like-steroids">Do Whole Eggs Act Like Steroids? | T Nation (t-nation.com)</a></p>
<p></p>
<p></p>
<p><iframe width="560" height="315" src="https://www.youtube.com/embed/yf3cx6jzsJs?wmode=opaque" frameborder="0" allowfullscreen=""></iframe>
</p>
IKSC Blog: January, 28, 2021
tag:boisekettlebells.ning.com,2021-01-29:4879207:BlogPost:85556
2021-01-29T04:30:00.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>This is hard for some people to get their head around. You can’t spot-reduce fat from anywhere, but increasing lean body mass through strength training is the fastest way to change your overall body shape, hormonal profile, and the way your body utilizes fuel. It is no surprise it would be more effective than simply burning sugar and a small amount of calories through aerobic training. I’ve seen it over and over again.…</p>
<p></p>
<p>This is hard for some people to get their head around. You can’t spot-reduce fat from anywhere, but increasing lean body mass through strength training is the fastest way to change your overall body shape, hormonal profile, and the way your body utilizes fuel. It is no surprise it would be more effective than simply burning sugar and a small amount of calories through aerobic training. I’ve seen it over and over again.</p>
<p><a href="https://www.ergo-log.com/strength-training-fights-belly-fat-better-than-aerobic-training.html">Strength training fights belly fat better than aerobic training (ergo-log.com)</a></p>
<p> </p>
<p>This is an interesting breakdown about the cost of eating healthier. I’m obviously a huge fan of grass-fed beef, but I also eat conventionally raised beef. It is important to realize the labeling on different kinds of beef is not set in stone. Almost all beef cattle spend a good portion of their lives on rangeland or eating some kind of grass, no matter how it is labelled.</p>
<p><a href="https://sustainabledish.com/grass-fed-beef-elitist-10-foods-expensive-less-nutritious-grass-fed-beef/">Is Grass-Fed Beef Elitist? These 10 Foods are More Expensive and Less Nutritious Than Grass-Fed Beef (sustainabledish.com)</a></p>
<p> </p>
<p>Some of the training techniques described here should be familiar those that have trained at IKSC for a while. Getting stronger means doing movements better and more efficiently. I try to make sure the movement choices are those that enhance daily life or sports movements.</p>
<p><a href="https://www.t-nation.com/workouts/russian-strength-skill-the-workouts">Russian Strength-Skill: The Workouts | T Nation (t-nation.com)</a></p>
<p> </p>
<p>Couple of good articles about magnesium. This is one of IKSC’s “big three” supplements that most people are deficient (the other two are zinc and vitamin D).</p>
<p><a href="https://www.ergo-log.com/magnesium-lowers-cortisol-levels.html">Magnesium lowers cortisol levels (ergo-log.com)</a></p>
<p><a href="https://www.marksdailyapple.com/forms-of-magnesium/">Pros and Cons of Different Forms of Magnesium | Mark's Daily Apple</a></p>
<p> </p>
<p>With the new popularity of “keto” dieting it is important to realize what nutritional ketosis really is for, and has been throughout human history. It is about metabolic flexibility. Here is a good podcast on that topic. It is important to keep keto dieting in perspective.</p>
<p><a href="https://www.westonaprice.org/sv/podcast/why-we-need-flexibility">https://www.westonaprice.org/sv/podcast/why-we-need-flexibility</a></p>
<p> </p>
<p>This article describes a study that finds that people with more independence and control over their lives live longer.</p>
<p><a href="https://www.ergo-log.com/autonomous-people-live-longer.html">Autonomous people live longer (ergo-log.com)</a></p>
<p> </p>
<p>I've done whole classes on inflammation in the past. It is the root of many diseases. We can obviously apply this information as-needed in this day and age, since the body’s inflammatory response is what causes complications in our favorite virus:</p>
<p><a href="http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/675/12_Tips_To_Fight_Inflammation.aspx">12 Tips To Fight Inflammation | Poliquin Article (poliquingroup.com)</a></p>
<p> </p>
<p>Some of you are new to IKSC! I know people are rightfully and intelligently divesting themselves of different social media apps, etc. but, I still keep an active Facebook group for those that train here. I frequently post articles and have posted workouts, special class notifications etc. Please join up if you use Facebook. The group is strictly used for health and fitness related material.</p>
<p><a href="https://www.facebook.com/groups/69457548230">Idaho Kettlebell Strength | Facebook</a></p>
<p> </p>
<p> </p>
<p> </p>
<p>Great video from Original Strength</p>
<iframe width="560" height="315" src="https://www.youtube.com/embed/aRLNjV0200Y?wmode=opaque" frameborder="0" allowfullscreen=""></iframe>
<br/>
TRAINING/NUTRITION BLOG: 01/22/2018
tag:boisekettlebells.ning.com,2018-01-24:4879207:BlogPost:46306
2018-01-24T21:45:56.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING: </p>
<p>12PM-</p>
<p>4 TABATA C2 ROWING ROUNDS. A LITTLE OVER 3100 METERS COVERED IN THE 4 ROUNDS. </p>
<p></p>
<p>630-8PM-</p>
<p>JEET KUNE DO STRIKING DRILLS THEN KALI/ESCRIMA TRAINING</p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">January 22, 2018…</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup></table>
<p>TRAINING: </p>
<p>12PM-</p>
<p>4 TABATA C2 ROWING ROUNDS. A LITTLE OVER 3100 METERS COVERED IN THE 4 ROUNDS. </p>
<p></p>
<p>630-8PM-</p>
<p>JEET KUNE DO STRIKING DRILLS THEN KALI/ESCRIMA TRAINING</p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">January 22, 2018</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup><thead><tr><td class="first">FOODS</td>
<td>Calories</td>
<td>Carbs</td>
<td>Fat</td>
<td>Protein</td>
<td>Cholest</td>
<td>Sodium</td>
<td>Sugars</td>
<td class="last">Fiber</td>
</tr>
</thead>
<tbody><tr class="title"><td class="first last" colspan="9">Breakfast</td>
</tr>
<tr><td class="first">Now Sports - Mct Oil (Ml), 14 g</td>
<td>100</td>
<td>0g</td>
<td>14g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Prolab - Advanced Caffeine, 1.5 tablet</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Lunch</p>
</td>
</tr>
<tr><td class="first">Universal Nutrition - Uni-liver, 2 tablets</td>
<td>14</td>
<td>0g</td>
<td>0g</td>
<td>3g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Avocado - Avocado, 1 medium</td>
<td>234</td>
<td>12g</td>
<td>21g</td>
<td>3g</td>
<td>0mg</td>
<td>10mg</td>
<td>1g</td>
<td class="last">10g</td>
</tr>
<tr><td class="first">Selina Naturally - Celtic Sea Salt, 0.5 tsp</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>916mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Pacific Pearl - Smoked Oysters In Water 96% Fat Free, 2 Can</td>
<td>240</td>
<td>20g</td>
<td>8g</td>
<td>24g</td>
<td>110mg</td>
<td>800mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Nature Made - Fish Oil 1000mg, 2 softgels</td>
<td>20</td>
<td>0g</td>
<td>2g</td>
<td>0g</td>
<td>15mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Vitamin D-50000, 1 pill</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Dinner</p>
</td>
</tr>
<tr><td class="first">Potato - Baked - Medium, 319.5 grams</td>
<td>240</td>
<td>56g</td>
<td>0g</td>
<td>6g</td>
<td>0mg</td>
<td>23mg</td>
<td>3g</td>
<td class="last">6g</td>
</tr>
<tr><td class="first">Cheese - Parmesan, hard, 1 oz</td>
<td>111</td>
<td>1g</td>
<td>7g</td>
<td>10g</td>
<td>19mg</td>
<td>453mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Nature Made - Fish Oil 1000mg, 4 softgels</td>
<td>40</td>
<td>0g</td>
<td>4g</td>
<td>0g</td>
<td>30mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Pino Noir - Wine, 2 glass</td>
<td>242</td>
<td>7g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Sirloin Steak - Top Sirloin, Grilled, 300 g - 4.0 oz</td>
<td>480</td>
<td>0g</td>
<td>14g</td>
<td>75g</td>
<td>162mg</td>
<td>168mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Snacks</p>
</td>
</tr>
<tr><td class="first">True Athlete - Zma With Theanine, 3 capsules</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Lindt - 85% Cocoa Extra Dark Chocolate, 2 Squares</td>
<td>115</td>
<td>8g</td>
<td>9g</td>
<td>3g</td>
<td>0mg</td>
<td>8mg</td>
<td>3g</td>
<td class="last">3g</td>
</tr>
<tr><td class="first">Musclemeds - Carnivor Protein Powder Chocolate, 1 scoop (37g)</td>
<td>120</td>
<td>8g</td>
<td>0g</td>
<td>23g</td>
<td>0mg</td>
<td>270mg</td>
<td>0g</td>
<td class="last">1g</td>
</tr>
</tbody>
<tfoot><tr><td class="first">TOTAL:</td>
<td>1,956</td>
<td>112g</td>
<td>79g</td>
<td>147g</td>
<td>336mg</td>
<td>2,648mg</td>
<td>7g</td>
<td class="last">20g</td>
</tr>
</tfoot>
</table>
TRAINING/NUTRITION BLOG: 01/21/2018
tag:boisekettlebells.ning.com,2018-01-24:4879207:BlogPost:46304
2018-01-24T21:31:27.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING: </p>
<p>REST DAY. FELT BETTER TODAY. </p>
<p></p>
<p>NUTRITION:</p>
<h2 class="main-title-2" id="date">January 21, 2018…</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup></table>
<p>TRAINING: </p>
<p>REST DAY. FELT BETTER TODAY. </p>
<p></p>
<p>NUTRITION:</p>
<h2 class="main-title-2" id="date">January 21, 2018</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup><thead><tr><td class="first">FOODS</td>
<td>Calories</td>
<td>Carbs</td>
<td>Fat</td>
<td>Protein</td>
<td>Cholest</td>
<td>Sodium</td>
<td>Sugars</td>
<td class="last">Fiber</td>
</tr>
</thead>
<tbody><tr class="title"><td class="first last" colspan="9">Breakfast</td>
</tr>
<tr><td class="first">Bacon - Bacon- Thick Cut, 4 cooked slice</td>
<td>280</td>
<td>0g</td>
<td>24g</td>
<td>20g</td>
<td>0mg</td>
<td>960mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Prolab - Advanced Caffeine, 1 tablet</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Now Sports - Mct Oil (Ml), 14 g</td>
<td>100</td>
<td>0g</td>
<td>14g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Vitamin D-50000, 1 pill</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Kerrygold - Dubliner (Irish Cheese), 1 oz.</td>
<td>110</td>
<td>0g</td>
<td>9g</td>
<td>7g</td>
<td>25mg</td>
<td>210mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Lunch</p>
</td>
</tr>
<tr><td class="first">Almond - Nut Thins, 16 crackers</td>
<td>130</td>
<td>23g</td>
<td>3g</td>
<td>3g</td>
<td>0mg</td>
<td>115mg</td>
<td>0g</td>
<td class="last">1g</td>
</tr>
<tr><td class="first">Portlock - Wild Smoked Salmon, 8 oz.</td>
<td>360</td>
<td>0g</td>
<td>12g</td>
<td>60g</td>
<td>180mg</td>
<td>1,360mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Dinner</p>
</td>
</tr>
<tr><td class="first">Franz - Gluten Free Hamburger Buns, 1 bun</td>
<td>200</td>
<td>42g</td>
<td>3g</td>
<td>3g</td>
<td>5mg</td>
<td>310mg</td>
<td>6g</td>
<td class="last">4g</td>
</tr>
<tr><td class="first">Generic - Grassfed Ground Beef 93%, 16 oz</td>
<td>680</td>
<td>0g</td>
<td>32g</td>
<td>92g</td>
<td>280mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Vitamin D-50000, 1 pill</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9">Snacks</td>
</tr>
<tr><td class="first">True Athlete - Zma With Theanine, 3 capsules</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
</tbody>
<tfoot><tr><td class="first">TOTAL:</td>
<td>1,860</td>
<td>65g</td>
<td>97g</td>
<td>185g</td>
<td>490mg</td>
<td>2,955mg</td>
<td>6g</td>
<td class="last">5g</td>
</tr>
</tfoot>
</table>
TRAINING/NUTRITION BLOG: 01/20/2018
tag:boisekettlebells.ning.com,2018-01-24:4879207:BlogPost:46403
2018-01-24T21:29:06.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING: </p>
<p>NONE. FELT KIND OF NAUSEOUS TODAY. MAYBE FIGHTING SOMETHING OFF. STILL TOOK THE DOGS FOR A WALK IN THE SUN. NO APPETITE. </p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">January 20, 2018…</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup></table>
<p>TRAINING: </p>
<p>NONE. FELT KIND OF NAUSEOUS TODAY. MAYBE FIGHTING SOMETHING OFF. STILL TOOK THE DOGS FOR A WALK IN THE SUN. NO APPETITE. </p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">January 20, 2018</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup><thead><tr><td class="first">FOODS</td>
<td>Calories</td>
<td>Carbs</td>
<td>Fat</td>
<td>Protein</td>
<td>Cholest</td>
<td>Sodium</td>
<td>Sugars</td>
<td class="last">Fiber</td>
</tr>
</thead>
<tbody><tr class="title"><td class="first last" colspan="9">Breakfast</td>
</tr>
<tr><td class="first">Now Sports - Mct Oil (Ml), 14 g</td>
<td>100</td>
<td>0g</td>
<td>14g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Prolab - Advanced Caffeine, 1 tablet</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Lunch</p>
</td>
</tr>
<tr><td class="first">Rock Star Energy Drink - Zero Sugar Zero Carbs, 16 ounces</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>120mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">oberto - Bacon Jerky, 3 oz</td>
<td>390</td>
<td>3g</td>
<td>27g</td>
<td>36g</td>
<td>90mg</td>
<td>2,010mg</td>
<td>3g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Dinner</p>
</td>
</tr>
<tr><td class="first">Kerrygold - Dubliner (Irish Cheese), 1 oz.</td>
<td>110</td>
<td>0g</td>
<td>9g</td>
<td>7g</td>
<td>25mg</td>
<td>210mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Kerrygold Irish butter - Butter, 1 tbsp(s)</td>
<td>100</td>
<td>0g</td>
<td>11g</td>
<td>0g</td>
<td>30mg</td>
<td>100mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Red Onion Slice, 0.5 Slice</td>
<td>3</td>
<td>1g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Vitamin D-50000, 1 pill</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Egg, whole, cooked, fried, 6 large</td>
<td>541</td>
<td>2g</td>
<td>41g</td>
<td>38g</td>
<td>1,107mg</td>
<td>571mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Pork Sausage (Ground), 4 oz. (112g)</td>
<td>270</td>
<td>0g</td>
<td>20g</td>
<td>21g</td>
<td>65mg</td>
<td>200mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
</tbody>
<tfoot><tr><td class="first">TOTAL:</td>
<td>1,514</td>
<td>6g</td>
<td>122g</td>
<td>102g</td>
<td>1,317mg</td>
<td>3,211mg</td>
<td>4g</td>
<td class="last">0g</td>
</tr>
</tfoot>
</table>
TRAINING/NUTRITION BLOG: 01/19/2018
tag:boisekettlebells.ning.com,2018-01-24:4879207:BlogPost:46503
2018-01-24T21:26:15.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING:</p>
<p>12PM-</p>
<p>2 TABATA ROWING ROUNDS</p>
<p></p>
<p>630-8PM</p>
<p>JEET KUNE DO/KALI ESCRIMA</p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">January 19, 2018…</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup></table>
<p>TRAINING:</p>
<p>12PM-</p>
<p>2 TABATA ROWING ROUNDS</p>
<p></p>
<p>630-8PM</p>
<p>JEET KUNE DO/KALI ESCRIMA</p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">January 19, 2018</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup><thead><tr><td class="first">FOODS</td>
<td>Calories</td>
<td>Carbs</td>
<td>Fat</td>
<td>Protein</td>
<td>Cholest</td>
<td>Sodium</td>
<td>Sugars</td>
<td class="last">Fiber</td>
</tr>
</thead>
<tbody><tr class="title"><td class="first last" colspan="9">Breakfast</td>
</tr>
<tr><td class="first">Now Sports - Mct Oil (Ml), 14 g</td>
<td>100</td>
<td>0g</td>
<td>14g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Prolab - Advanced Caffeine, 1.5 tablet</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Lunch</p>
</td>
</tr>
<tr><td class="first">Garrett valley - Hot & spicy turkey snack sticks, 6 stick</td>
<td>480</td>
<td>12g</td>
<td>27g</td>
<td>48g</td>
<td>180mg</td>
<td>2,580mg</td>
<td>6g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Kerrygold - Dubliner (Irish Cheese), 2 oz.</td>
<td>220</td>
<td>0g</td>
<td>18g</td>
<td>14g</td>
<td>50mg</td>
<td>420mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Vitamin D-50000, 1 pill</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">nut thins - Pecan, 30 g</td>
<td>130</td>
<td>23g</td>
<td>4g</td>
<td>2g</td>
<td>0mg</td>
<td>130mg</td>
<td>0g</td>
<td class="last">1g</td>
</tr>
<tr><td class="first">Nature Made - Fish Oil 1000mg, 4 softgels</td>
<td>40</td>
<td>0g</td>
<td>4g</td>
<td>0g</td>
<td>30mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Dinner</p>
</td>
</tr>
<tr><td class="first">Potato - Sweet Baked, 8 ounce</td>
<td>205</td>
<td>47g</td>
<td>0g</td>
<td>5g</td>
<td>0mg</td>
<td>80mg</td>
<td>15g</td>
<td class="last">7g</td>
</tr>
<tr><td class="first">Kerrygold Irish butter - Butter, 3 tbsp(s)</td>
<td>300</td>
<td>0g</td>
<td>33g</td>
<td>0g</td>
<td>90mg</td>
<td>300mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Sirloin Steak - Top Sirloin, Grilled, 500 g - 4.0 oz</td>
<td>800</td>
<td>0g</td>
<td>24g</td>
<td>125g</td>
<td>270mg</td>
<td>280mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Red Wine - Cabernet Sauvignon, 12 oz</td>
<td>300</td>
<td>36g</td>
<td>16g</td>
<td>0g</td>
<td>0mg</td>
<td>12mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Nature Made - Fish Oil 1000mg, 4 softgels</td>
<td>40</td>
<td>0g</td>
<td>4g</td>
<td>0g</td>
<td>30mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Vitamin D-50000, 1 pill</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Kerrygold - Dubliner (Irish Cheese), 2 oz.</td>
<td>220</td>
<td>0g</td>
<td>18g</td>
<td>14g</td>
<td>50mg</td>
<td>420mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Snacks PREWORKOUT AND NIGHT SUPPS</p>
</td>
</tr>
<tr><td class="first">True Athlete - Zma With Theanine, 3 capsules</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Prolab - Advanced Caffeine, 1.5 tablet</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Now Sports - Mct Oil (Ml), 14 g</td>
<td>100</td>
<td>0g</td>
<td>14g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
</tbody>
<tfoot><tr><td class="first">TOTAL:</td>
<td>2,935</td>
<td>118g</td>
<td>176g</td>
<td>208g</td>
<td>700mg</td>
<td>4,222mg</td>
<td>21g</td>
<td class="last">8g</td>
</tr>
</tfoot>
</table>
TRAINING/NUTRITION BLOG: 01/18/2018
tag:boisekettlebells.ning.com,2018-01-24:4879207:BlogPost:46501
2018-01-24T21:20:55.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING:</p>
<p>11AM</p>
<p>JEET KUNE DO. STRIKING, TRAPPING, AND FOOTWORK DRILLS.</p>
<p></p>
<p>NUTRITION:</p>
<h2 class="main-title-2" id="date">January 18, 2018…</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup></table>
<p>TRAINING:</p>
<p>11AM</p>
<p>JEET KUNE DO. STRIKING, TRAPPING, AND FOOTWORK DRILLS.</p>
<p></p>
<p>NUTRITION:</p>
<h2 class="main-title-2" id="date">January 18, 2018</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup><thead><tr><td class="first">FOODS</td>
<td>Calories</td>
<td>Carbs</td>
<td>Fat</td>
<td>Protein</td>
<td>Cholest</td>
<td>Sodium</td>
<td>Sugars</td>
<td class="last">Fiber</td>
</tr>
</thead>
<tbody><tr class="title"><td class="first last" colspan="9"><p></p>
<p>Lunch</p>
</td>
</tr>
<tr><td class="first">Mission - Organics Blue Corn Tortilla Chips, 28 g (1oz/ about 11 chips)</td>
<td>150</td>
<td>17g</td>
<td>8g</td>
<td>2g</td>
<td>0mg</td>
<td>100mg</td>
<td>0g</td>
<td class="last">2g</td>
</tr>
<tr><td class="first">nut thins - Pecan, 30 g</td>
<td>130</td>
<td>23g</td>
<td>4g</td>
<td>2g</td>
<td>0mg</td>
<td>130mg</td>
<td>0g</td>
<td class="last">1g</td>
</tr>
<tr><td class="first">Generic - Vitamin D-50000, 1 pill</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Bacon - Bacon- Thick Cut, 4 cooked slice</td>
<td>280</td>
<td>0g</td>
<td>24g</td>
<td>20g</td>
<td>0mg</td>
<td>960mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Nature Made - Fish Oil 1000mg, 4 softgels</td>
<td>40</td>
<td>0g</td>
<td>4g</td>
<td>0g</td>
<td>30mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Kerrygold - Dubliner (Irish Cheese), 2 oz.</td>
<td>220</td>
<td>0g</td>
<td>18g</td>
<td>14g</td>
<td>50mg</td>
<td>420mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Dinner</p>
</td>
</tr>
<tr><td class="first">Selina Naturally - Celtic Sea Salt, 0.5 tsp</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>916mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Avocado - Avocado, 0.5 medium</td>
<td>117</td>
<td>6g</td>
<td>11g</td>
<td>1g</td>
<td>0mg</td>
<td>5mg</td>
<td>1g</td>
<td class="last">5g</td>
</tr>
<tr><td class="first">Cheese - Parmesan, grated, 4 tablespoon</td>
<td>108</td>
<td>1g</td>
<td>7g</td>
<td>10g</td>
<td>22mg</td>
<td>382mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Red Onion Slice, 0.5 Slice</td>
<td>3</td>
<td>1g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Spinach - Raw, 4 cup</td>
<td>28</td>
<td>4g</td>
<td>0g</td>
<td>3g</td>
<td>0mg</td>
<td>95mg</td>
<td>1g</td>
<td class="last">3g</td>
</tr>
<tr><td class="first">Trader Joe's - Balsamic Vinegar, 4 tablespoon</td>
<td>40</td>
<td>8g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>8g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Oil - Olive, 4 tablespoon</td>
<td>477</td>
<td>0g</td>
<td>54g</td>
<td>0g</td>
<td>0mg</td>
<td>2mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Cabbage, red, raw, 0.5 cup, chopped</td>
<td>14</td>
<td>3g</td>
<td>0g</td>
<td>1g</td>
<td>0mg</td>
<td>12mg</td>
<td>2g</td>
<td class="last">1g</td>
</tr>
<tr><td class="first">Nature Made - Fish Oil 1000mg, 4 softgels</td>
<td>40</td>
<td>0g</td>
<td>4g</td>
<td>0g</td>
<td>30mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Pacific Pearl - Whole Cove Oysters, 0.67 cup</td>
<td>120</td>
<td>4g</td>
<td>4g</td>
<td>16g</td>
<td>70mg</td>
<td>400mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Snacks -PREWORKOUT AND NIGHT SUPPS</p>
</td>
</tr>
<tr><td class="first">True Athlete - Zma With Theanine, 3 capsules</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Now Sports - Mct Oil (Ml), 14 g</td>
<td>100</td>
<td>0g</td>
<td>14g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Prolab - Advanced Caffeine, 1.5 tablet</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Vitamin D-50000, 1 pill</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
</tbody>
<tfoot><tr><td class="first">TOTAL:</td>
<td>1,867</td>
<td>67g</td>
<td>152g</td>
<td>69g</td>
<td>202mg</td>
<td>3,422mg</td>
<td>12g</td>
<td class="last">12g</td>
</tr>
</tfoot>
</table>
TRAINING/NUTRITION BLOG: 01/17/2018
tag:boisekettlebells.ning.com,2018-01-19:4879207:BlogPost:46205
2018-01-19T00:30:00.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING: </p>
<p>1230PM</p>
<p>10 X 3 L/3R SINGLE KETTLEBELL THRUSTERS</p>
<p>10 MINUTES ALTERNATING SNATCHES AND STRICT PUSHUPS</p>
<p></p>
<p>630PM-</p>
<p>JEET KUNE DO FOCUS MITT AND STRIKING DRILLS</p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">January 17, 2018…</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup></table>
<p>TRAINING: </p>
<p>1230PM</p>
<p>10 X 3 L/3R SINGLE KETTLEBELL THRUSTERS</p>
<p>10 MINUTES ALTERNATING SNATCHES AND STRICT PUSHUPS</p>
<p></p>
<p>630PM-</p>
<p>JEET KUNE DO FOCUS MITT AND STRIKING DRILLS</p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">January 17, 2018</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup><thead><tr><td class="first">FOODS </td>
<td>Calories</td>
<td>Carbs</td>
<td>Fat</td>
<td>Protein</td>
<td>Cholest</td>
<td>Sodium</td>
<td>Sugars</td>
<td class="last">Fiber</td>
</tr>
</thead>
<tbody><tr class="title"><td class="first last" colspan="9">Breakfast (PREWORKOUT)</td>
</tr>
<tr><td class="first">Now Sports - Mct Oil (Ml), 14 g</td>
<td>100</td>
<td>0g</td>
<td>14g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Gat - Nitraflex, 10 g (1 scoop)</td>
<td>4</td>
<td>0g</td>
<td>0g</td>
<td>1g</td>
<td>0mg</td>
<td>130mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Lunch (130)</p>
</td>
</tr>
<tr><td class="first">Bacon - Bacon- Thick Cut, 4 cooked slice</td>
<td>280</td>
<td>0g</td>
<td>24g</td>
<td>20g</td>
<td>0mg</td>
<td>960mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Selina Naturally - Celtic Sea Salt, 0.5 tsp</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>916mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Avocado - Avocado, 1 medium</td>
<td>234</td>
<td>12g</td>
<td>21g</td>
<td>3g</td>
<td>0mg</td>
<td>10mg</td>
<td>1g</td>
<td class="last">10g</td>
</tr>
<tr><td class="first">Nature Made - Fish Oil 1000mg, 4 softgels</td>
<td>40</td>
<td>0g</td>
<td>4g</td>
<td>0g</td>
<td>30mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Vitamin D-50000, 1 pill</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Pacific Pearl - Smoked Oysters In Water 96% Fat Free, 2 Can</td>
<td>240</td>
<td>20g</td>
<td>8g</td>
<td>24g</td>
<td>110mg</td>
<td>800mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Dinner (930PM)</p>
</td>
</tr>
<tr><td class="first">5 Oz. Grilled Chicken Breast - 5 Oz. Grilled Chicken Breast, 6 Oz.</td>
<td>350</td>
<td>0g</td>
<td>2g</td>
<td>29g</td>
<td>140mg</td>
<td>200mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Cabbage, red, raw, 0.5 cup, chopped</td>
<td>14</td>
<td>3g</td>
<td>0g</td>
<td>1g</td>
<td>0mg</td>
<td>12mg</td>
<td>2g</td>
<td class="last">1g</td>
</tr>
<tr><td class="first">Oil - Olive, 4 tablespoon</td>
<td>477</td>
<td>0g</td>
<td>54g</td>
<td>0g</td>
<td>0mg</td>
<td>2mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Trader Joe's - Balsamic Vinegar, 4 tablespoon</td>
<td>40</td>
<td>8g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>8g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Spinach - Raw, 4 cup</td>
<td>28</td>
<td>4g</td>
<td>0g</td>
<td>3g</td>
<td>0mg</td>
<td>95mg</td>
<td>1g</td>
<td class="last">3g</td>
</tr>
<tr><td class="first">Generic - Red Onion Slice, 0.5 Slice</td>
<td>3</td>
<td>1g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">5 Oz. Grilled Chicken Breast - 5 Oz. Grilled Chicken Breast, 9 Oz.</td>
<td>525</td>
<td>0g</td>
<td>3g</td>
<td>44g</td>
<td>210mg</td>
<td>300mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Kerrygold - Dubliner (Irish Cheese), 2 oz.</td>
<td>220</td>
<td>0g</td>
<td>18g</td>
<td>14g</td>
<td>50mg</td>
<td>420mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Cheese - Parmesan, grated, 4 tablespoon</td>
<td>108</td>
<td>1g</td>
<td>7g</td>
<td>10g</td>
<td>22mg</td>
<td>382mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Nature Made - Fish Oil 1000mg, 4 softgels</td>
<td>40</td>
<td>0g</td>
<td>4g</td>
<td>0g</td>
<td>30mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Avocado - Avocado, 0.5 medium</td>
<td>117</td>
<td>6g</td>
<td>11g</td>
<td>1g</td>
<td>0mg</td>
<td>5mg</td>
<td>1g</td>
<td class="last">5g</td>
</tr>
<tr><td class="first">Selina Naturally - Celtic Sea Salt, 0.5 tsp</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>916mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Snacks (PREWORKOUT AND NIGHT)</p>
</td>
</tr>
<tr><td class="first">Prolab - Advanced Caffeine, 1.5 tablet</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Now Sports - Mct Oil (Ml), 14 g</td>
<td>100</td>
<td>0g</td>
<td>14g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Bodytech - Zma Tech, 3 capsules</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
</tbody>
<tfoot><tr><td class="first">TOTAL:</td>
<td>2,920</td>
<td>55g</td>
<td>184g</td>
<td>150g</td>
<td>592mg</td>
<td>5,148mg</td>
<td>13g</td>
<td class="last">19g</td>
</tr>
</tfoot>
</table>
TRAINING/NUTRITION BLOG: 01/16/2018
tag:boisekettlebells.ning.com,2018-01-17:4879207:BlogPost:46203
2018-01-17T16:42:55.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING: </p>
<p>None today. </p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">January 16, 2018…</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup></table>
<p>TRAINING: </p>
<p>None today. </p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">January 16, 2018</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup><thead><tr><td class="first">FOODS</td>
<td>Calories</td>
<td>Carbs</td>
<td>Fat</td>
<td>Protein</td>
<td>Cholest</td>
<td>Sodium</td>
<td>Sugars</td>
<td class="last">Fiber</td>
</tr>
</thead>
<tbody><tr class="title"><td class="first last" colspan="9">Breakfast</td>
</tr>
<tr><td class="first">Now Sports - Mct Oil (Ml), 14 g</td>
<td>100</td>
<td>0g</td>
<td>14g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Prolab - Advanced Caffeine, 1.5 tablet</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p></p>
<p>Lunch 1PM</p>
</td>
</tr>
<tr><td class="first">Synergy - Gingerberry Kombucha, 8 oz</td>
<td>25</td>
<td>6g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>10mg</td>
<td>6g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Vitamin D-50000, 1 pill</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Grassfed Ground Beef 93%, 8 oz</td>
<td>340</td>
<td>0g</td>
<td>16g</td>
<td>46g</td>
<td>140mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Egg, whole, cooked, fried, 3 large</td>
<td>270</td>
<td>1g</td>
<td>20g</td>
<td>19g</td>
<td>553mg</td>
<td>286mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">All Brands - Himalayan Pink Salt, 0.5 Tsp (1g)</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>840mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Nature Made - Fish Oil 1000mg, 4 softgels</td>
<td>40</td>
<td>0g</td>
<td>4g</td>
<td>0g</td>
<td>30mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Dinner 830PM</p>
</td>
</tr>
<tr><td class="first">Whiskey - Generic, 3 oz</td>
<td>210</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Wild Alaska Salmon - Salmon, 12 oz (85g)</td>
<td>520</td>
<td>0g</td>
<td>16g</td>
<td>88g</td>
<td>280mg</td>
<td>260mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Bacon - Bacon- Thick Cut, 6 cooked slice</td>
<td>420</td>
<td>0g</td>
<td>36g</td>
<td>30g</td>
<td>0mg</td>
<td>1,440mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Snacks NIGHT</p>
</td>
</tr>
<tr><td class="first">Bodytech - Zma Tech, 3 capsules</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
</tbody>
<tfoot><tr><td class="first">TOTAL:</td>
<td>1,925</td>
<td>7g</td>
<td>106g</td>
<td>183g</td>
<td>1,003mg</td>
<td>2,836mg</td>
<td>7g</td>
<td class="last">0g</td>
</tr>
</tfoot>
</table>
TRAINING/NUTRITION BLOG: 06/08/17
tag:boisekettlebells.ning.com,2017-06-09:4879207:BlogPost:43701
2017-06-09T14:00:00.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING:</p>
<p>TAEKWON-DO BASIC TECHNIQUE PRACTICE. THIS MONTH'S PROJECT IS 1000 REPS OF BASIC KICKING DRILLS EACH WEEK. </p>
<p></p>
<p>NUTRITION: </p>
<p>8am-</p>
<p>green tea</p>
<p>1 tbsp coconut oil</p>
<p>20oz black coffee</p>
<p></p>
<p>130pm-</p>
<p>1 tbsp coconut oil</p>
<p>large grilled chicken breast with some of my homemade dressing on top</p>
<p>4000mg fish oil</p>
<p>5000iu vitamin D</p>
<p>1000g vitamin C</p>
<p></p>
<p></p>
<p>4pm-</p>
<p>caffeine/green…</p>
<p>TRAINING:</p>
<p>TAEKWON-DO BASIC TECHNIQUE PRACTICE. THIS MONTH'S PROJECT IS 1000 REPS OF BASIC KICKING DRILLS EACH WEEK. </p>
<p></p>
<p>NUTRITION: </p>
<p>8am-</p>
<p>green tea</p>
<p>1 tbsp coconut oil</p>
<p>20oz black coffee</p>
<p></p>
<p>130pm-</p>
<p>1 tbsp coconut oil</p>
<p>large grilled chicken breast with some of my homemade dressing on top</p>
<p>4000mg fish oil</p>
<p>5000iu vitamin D</p>
<p>1000g vitamin C</p>
<p></p>
<p></p>
<p>4pm-</p>
<p>caffeine/green tea</p>
<p></p>
<p>7pm-</p>
<p>1000mg vitamin C</p>
<p></p>
<p>930pm-</p>
<p>about 12oz of baked cod with a ton of kerrygold butter and lemon</p>
<p>few handfuls of gluten free nut thins with an artichoke dip made with olive oil</p>
<p>huge bowl of raw broccoli with a garlic aioli dip</p>
<p>red wine</p>
<p>2oz of cheese</p>
<p>4000mg fish oil</p>
<p></p>
<p>11pm-</p>
<p>Zn, Mg, B6, melatonin </p>
<p></p>
TRAINING/NUTRITION BLOG: 06/07/17
tag:boisekettlebells.ning.com,2017-06-08:4879207:BlogPost:43501
2017-06-08T14:21:36.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING: </p>
<p>For the past few weeks I've almost been lazy, other than doing the 8x8 program. The goal was to see just what I could get done with very minimal training, but to really try and put as much stress as possible on the muscle in the shortest time possible. Considering I was doing such minimal training, it was pretty successful. </p>
<p></p>
<p>Today's training: </p>
<p>50 pullups</p>
<p>50 ring dips easy sets.</p>
<p>Lots of lower level…</p>
<p>TRAINING: </p>
<p>For the past few weeks I've almost been lazy, other than doing the 8x8 program. The goal was to see just what I could get done with very minimal training, but to really try and put as much stress as possible on the muscle in the shortest time possible. Considering I was doing such minimal training, it was pretty successful. </p>
<p></p>
<p>Today's training: </p>
<p>50 pullups</p>
<p>50 ring dips easy sets.</p>
<p>Lots of lower level activity. </p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">June 7, 2017</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup><thead><tr><td class="first">FOODS</td>
<td>Calories</td>
<td>Carbs</td>
<td>Fat</td>
<td>Protein</td>
<td>Cholest</td>
<td>Sodium</td>
<td>Sugars</td>
<td class="last">Fiber</td>
</tr>
</thead>
<tbody><tr class="title"><td class="first last" colspan="9">Breakfast (pre/post workout)</td>
</tr>
<tr><td class="first">Now Sports - Mct Oil (Ml), 14 g</td>
<td>100</td>
<td>0g</td>
<td>14g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Starbucks - Grande Iced Coffee - Black, Unsweetened, 32 oz</td>
<td>10</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>10mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Nature Made - Fish Oil 1000mg, 4 softgels</td>
<td>40</td>
<td>0g</td>
<td>4g</td>
<td>0g</td>
<td>30mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Musclemeds - Carnivor Protein Powder Chocolate, 1 scoop (37g)</td>
<td>120</td>
<td>8g</td>
<td>0g</td>
<td>23g</td>
<td>0mg</td>
<td>270mg</td>
<td>0g</td>
<td class="last">1g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Lunch 2pm</p>
</td>
</tr>
<tr><td class="first">Pacific Foods - Organic Bone Broth Chicken, 2 cup</td>
<td>70</td>
<td>0g</td>
<td>0g</td>
<td>18g</td>
<td>0mg</td>
<td>190mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Kerrygold Irish butter - Butter, 2 tbsp(s)</td>
<td>200</td>
<td>0g</td>
<td>22g</td>
<td>0g</td>
<td>60mg</td>
<td>200mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Johnsonville Sausage - Original Brats, 3 link</td>
<td>750</td>
<td>0g</td>
<td>66g</td>
<td>39g</td>
<td>165mg</td>
<td>2,160mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Whole Foods 365 Organic - Dijon Mustard - Spicy, 1 tsp</td>
<td>5</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>50mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">All Brands - Himalayan Pink Salt, 0.25 Tsp (1g)</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>420mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Vitamin D-50000, 1 pill</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Dinner 10pm</p>
</td>
</tr>
<tr><td class="first">All Brands - Himalayan Pink Salt, 0.25 Tsp (1g)</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>420mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Nature Made - Fish Oil 1000mg, 4 softgels</td>
<td>40</td>
<td>0g</td>
<td>4g</td>
<td>0g</td>
<td>30mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Kerrygold Irish butter - Butter, 3 tbsp(s)</td>
<td>300</td>
<td>0g</td>
<td>33g</td>
<td>0g</td>
<td>90mg</td>
<td>300mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Broccoli Fresh Steamed - Generic, 2 cup</td>
<td>124</td>
<td>24g</td>
<td>1g</td>
<td>12g</td>
<td>0mg</td>
<td>128mg</td>
<td>4g</td>
<td class="last">6g</td>
</tr>
<tr><td class="first">5 Oz. Grilled Chicken Breast - 5 Oz. Grilled Chicken Breast, 9 Oz.</td>
<td>525</td>
<td>0g</td>
<td>3g</td>
<td>44g</td>
<td>210mg</td>
<td>300mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Red Wine - Cabernet Sauvignon, 6 oz</td>
<td>150</td>
<td>18g</td>
<td>8g</td>
<td>0g</td>
<td>0mg</td>
<td>6mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Snacks (night)</p>
</td>
</tr>
<tr><td class="first">Rite Aid - Super Magnesium, 2 Pills</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Nature's Valley - Vitamin B6, 50 mg.</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Vitamin Shoppe - Zinc 50mg, 1 capsule</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
</tbody>
<tfoot><tr><td class="first">TOTAL:</td>
<td>2,434</td>
<td>50g</td>
<td>155g</td>
<td>136g</td>
<td>585mg</td>
<td>4,454mg</td>
<td>4g</td>
<td class="last">7g</td>
</tr>
</tfoot>
</table>
TRAINING/NUTRITION BLOG: 05/11-5/14/17
tag:boisekettlebells.ning.com,2017-05-15:4879207:BlogPost:43425
2017-05-15T15:04:15.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING: </p>
<p>5/11 REST DAY</p>
<p></p>
<p>5/12</p>
<p>STEEL CHALLENGE PRACTICAL PISTOL SHOOT DAY. </p>
<p></p>
<p>5/13</p>
<p>REST/INTERMITTENT FASTING DAY</p>
<p></p>
<p>5/14</p>
<p>930AM-</p>
<p>8X8 TRAPBAR DEADLIFTS @ 315#. NEW SET EACH MINUTE. </p>
<p>8X8 ELEVATED RING PUSHUPS. NEW SET EACH MINUTE.</p>
<p>TRAINING: </p>
<p>5/11 REST DAY</p>
<p></p>
<p>5/12</p>
<p>STEEL CHALLENGE PRACTICAL PISTOL SHOOT DAY. </p>
<p></p>
<p>5/13</p>
<p>REST/INTERMITTENT FASTING DAY</p>
<p></p>
<p>5/14</p>
<p>930AM-</p>
<p>8X8 TRAPBAR DEADLIFTS @ 315#. NEW SET EACH MINUTE. </p>
<p>8X8 ELEVATED RING PUSHUPS. NEW SET EACH MINUTE.</p>
TRAINING/NUTRITION BLOG: 05/10/17
tag:boisekettlebells.ning.com,2017-05-11:4879207:BlogPost:43127
2017-05-11T15:47:47.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING:</p>
<p>8X8 DOUBLE KETTLEBELL FRONT SQUATS ON-THE-MINUTE</p>
<p>REST 3 MINUTES</p>
<p>8X8 RING ROW ON-THE-MINUTE</p>
<p>REST 3 MINUTES</p>
<p>8X8 HINDU PUSHUPS ON-THE-MINUTE</p>
<p></p>
<p>NUTRITION: </p>
<p>8am-</p>
<p>caffeine/green tea</p>
<p>MCT oil</p>
<p>maca root</p>
<p>5000iu vitamin D</p>
<p></p>
<p></p>
<p>2pm-</p>
<p>1 tbsp coconut oil</p>
<p>1/2 rotisserie chicken</p>
<p>handful of raw almonds</p>
<p>4 strips bacon</p>
<p>2000mg fish oil</p>
<p>1000mg vitamin…</p>
<p>TRAINING:</p>
<p>8X8 DOUBLE KETTLEBELL FRONT SQUATS ON-THE-MINUTE</p>
<p>REST 3 MINUTES</p>
<p>8X8 RING ROW ON-THE-MINUTE</p>
<p>REST 3 MINUTES</p>
<p>8X8 HINDU PUSHUPS ON-THE-MINUTE</p>
<p></p>
<p>NUTRITION: </p>
<p>8am-</p>
<p>caffeine/green tea</p>
<p>MCT oil</p>
<p>maca root</p>
<p>5000iu vitamin D</p>
<p></p>
<p></p>
<p>2pm-</p>
<p>1 tbsp coconut oil</p>
<p>1/2 rotisserie chicken</p>
<p>handful of raw almonds</p>
<p>4 strips bacon</p>
<p>2000mg fish oil</p>
<p>1000mg vitamin C</p>
<p></p>
<p>4pm-</p>
<p>1 scoop 1M.R. (preworkout)</p>
<p></p>
<p>7pm-</p>
<p>1000mg vitamin C</p>
<p></p>
<p>10pm-</p>
<p>grass-fed beef hamburgers (about 1lb total) on lettuce wraps with homemade primal mayo and onion</p>
<p>red wine</p>
<p></p>
<p>11pm-</p>
<p>3mg melatonin w/B6</p>
<p>Zn, Mg</p>
<p></p>
TRAINING/NUTRITION BLOG: 05/09/17
tag:boisekettlebells.ning.com,2017-05-10:4879207:BlogPost:43423
2017-05-10T15:27:40.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING: </p>
<p>MOSTLY A REST DAY</p>
<p></p>
<p>NUTRITION:</p>
<p>8am-</p>
<p>caffeine/MCT oil/maca root</p>
<p>5000iu vitamin D</p>
<p></p>
<p></p>
<p>2pm-</p>
<p>about 1/2 a rotisserie chicken. about 1oz hard sharp cheese (can't remember the type right now)</p>
<p>2000mg fish oil</p>
<p>5000iu vitamin D</p>
<p></p>
<p></p>
<p>930pm-</p>
<p>about 1lb of baked cod with lemon and butter</p>
<p>ton of steamed spinach with kerrygold butter and lemon</p>
<p>2000mg fish oil</p>
<p>red…</p>
<p>TRAINING: </p>
<p>MOSTLY A REST DAY</p>
<p></p>
<p>NUTRITION:</p>
<p>8am-</p>
<p>caffeine/MCT oil/maca root</p>
<p>5000iu vitamin D</p>
<p></p>
<p></p>
<p>2pm-</p>
<p>about 1/2 a rotisserie chicken. about 1oz hard sharp cheese (can't remember the type right now)</p>
<p>2000mg fish oil</p>
<p>5000iu vitamin D</p>
<p></p>
<p></p>
<p>930pm-</p>
<p>about 1lb of baked cod with lemon and butter</p>
<p>ton of steamed spinach with kerrygold butter and lemon</p>
<p>2000mg fish oil</p>
<p>red wine</p>
<p></p>
<p></p>
<p>1130pm-</p>
<p>Zn, Mg, B6, 3mg melatonin </p>
<p></p>
TRAINING/NUTRITION BLOG: 05/08/17
tag:boisekettlebells.ning.com,2017-05-10:4879207:BlogPost:43420
2017-05-10T15:23:37.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING: </p>
<p>12 MINUTES OF SPIDERMAN CRAWLS. TAEKWON-DO BASIC TECHNIQUE. </p>
<p></p>
<p>NUTRITION: </p>
<p>8am-</p>
<p>caffeine/MCT oil/maca root</p>
<p></p>
<p>2pm-</p>
<p>1/2lb grassfed hamburger with 3 fried eggs on top</p>
<p>several strips of bacon</p>
<p>handful of raw almonds</p>
<p>2000mg fish oil</p>
<p>5000iu vitamin D</p>
<p></p>
<p></p>
<p>4pm-</p>
<p>preworkout caffeine/green tea</p>
<p></p>
<p>9pm-</p>
<p>huge grilled ribeye and 2 potatoes made into homemade…</p>
<p>TRAINING: </p>
<p>12 MINUTES OF SPIDERMAN CRAWLS. TAEKWON-DO BASIC TECHNIQUE. </p>
<p></p>
<p>NUTRITION: </p>
<p>8am-</p>
<p>caffeine/MCT oil/maca root</p>
<p></p>
<p>2pm-</p>
<p>1/2lb grassfed hamburger with 3 fried eggs on top</p>
<p>several strips of bacon</p>
<p>handful of raw almonds</p>
<p>2000mg fish oil</p>
<p>5000iu vitamin D</p>
<p></p>
<p></p>
<p>4pm-</p>
<p>preworkout caffeine/green tea</p>
<p></p>
<p>9pm-</p>
<p>huge grilled ribeye and 2 potatoes made into homemade fries</p>
<p>red wine</p>
<p>4000mg fish oil</p>
<p>1000mg vitamin C</p>
<p></p>
<p>11pm-</p>
<p>Zn, Mg, B6</p>
TRAINING/NUTRITION BLOG: 05/07/17
tag:boisekettlebells.ning.com,2017-05-08:4879207:BlogPost:43325
2017-05-08T15:02:19.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING: </p>
<p>915 AM</p>
<p>8X8 TRAPBAR DEADLIFTS @ 315#. NEW SET EACH MINUTE FOR 8 MINUTES. </p>
<p>8X8 ELEVATED RING PUSHUPS. NEW SET EACH MINUTE. </p>
<p></p>
<p>NUTRITION: </p>
<p>7AM-</p>
<p>200Mg caffeine</p>
<p>maca root</p>
<p>1 tbsp coconut oil</p>
<p>5000iu vitamin D</p>
<p></p>
<p>945am</p>
<p>1 scoop Carnivor protein</p>
<p></p>
<p>130pm-</p>
<p>big iced black coffee.</p>
<p>jerky, roasted pumpkin seeds, cashews, and some rice chips, that are like a potato…</p>
<p>TRAINING: </p>
<p>915 AM</p>
<p>8X8 TRAPBAR DEADLIFTS @ 315#. NEW SET EACH MINUTE FOR 8 MINUTES. </p>
<p>8X8 ELEVATED RING PUSHUPS. NEW SET EACH MINUTE. </p>
<p></p>
<p>NUTRITION: </p>
<p>7AM-</p>
<p>200Mg caffeine</p>
<p>maca root</p>
<p>1 tbsp coconut oil</p>
<p>5000iu vitamin D</p>
<p></p>
<p>945am</p>
<p>1 scoop Carnivor protein</p>
<p></p>
<p>130pm-</p>
<p>big iced black coffee.</p>
<p>jerky, roasted pumpkin seeds, cashews, and some rice chips, that are like a potato chip</p>
<p></p>
<p>830pm</p>
<p>2 giant grass-fed beef hamburgers with homemade primal mayo and red onion</p>
<p>2 organic chicken, bacon, pineapple sausages. </p>
<p>4000mg fish oil</p>
<p></p>
<p>11pm-</p>
<p>Zn, Mg, B6</p>
TRAINING/NUTRITION BLOG: 04/20/17
tag:boisekettlebells.ning.com,2017-04-21:4879207:BlogPost:43417
2017-04-21T13:33:34.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING: </p>
<p>EASY RECOVERY DAY</p>
<p>12 MINUTES JUMPROPE</p>
<p>12 MINUTES SPIDERMAN CRAWLS </p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">April 21, 2017…</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup></table>
<p>TRAINING: </p>
<p>EASY RECOVERY DAY</p>
<p>12 MINUTES JUMPROPE</p>
<p>12 MINUTES SPIDERMAN CRAWLS </p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">April 21, 2017</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup><thead><tr><td class="first">FOODS</td>
<td>Calories</td>
<td>Carbs</td>
<td>Fat</td>
<td>Protein</td>
<td>Cholest</td>
<td>Sodium</td>
<td>Sugars</td>
<td class="last">Fiber</td>
</tr>
</thead>
<tbody><tr class="title"><td class="first last" colspan="9">Breakfast</td>
</tr>
<tr><td class="first">Starbucks - Grande Iced Coffee - Black, Unsweetened, 16 oz</td>
<td>5</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>5mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Now Sports - Mct Oil (Ml), 14 g</td>
<td>100</td>
<td>0g</td>
<td>14g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Vitamin D-50000, 1 pill</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Lunch</p>
</td>
</tr>
<tr><td class="first">Wild Alaska Salmon - Salmon, 9 oz (85g)</td>
<td>390</td>
<td>0g</td>
<td>12g</td>
<td>66g</td>
<td>210mg</td>
<td>195mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">All Brands - Himalayan Pink Salt, 0.5 Tsp (1g)</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>840mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Nutiva - Coconut Oil (Grams), 2 Tbsp</td>
<td>260</td>
<td>0g</td>
<td>28g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Ginger 1 - Japanese Pickled, 2 Tb</td>
<td>10</td>
<td>1g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Calrose Rice - White, 2 1/4 cup cooked</td>
<td>450</td>
<td>99g</td>
<td>0g</td>
<td>9g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Dinner</p>
</td>
</tr>
<tr><td class="first">Generic - Grilled New York Strip Steak (Corrected), 12 oz.</td>
<td>396</td>
<td>0g</td>
<td>12g</td>
<td>72g</td>
<td>192mg</td>
<td>192mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Mccormick - Grill Mates Steak Rub, 2 tsp</td>
<td>15</td>
<td>2g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>440mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Cabbage, red, raw, 1 cup, chopped</td>
<td>28</td>
<td>7g</td>
<td>0g</td>
<td>1g</td>
<td>0mg</td>
<td>24mg</td>
<td>3g</td>
<td class="last">2g</td>
</tr>
<tr><td class="first">Oil - Olive, 4 tablespoon</td>
<td>477</td>
<td>0g</td>
<td>54g</td>
<td>0g</td>
<td>0mg</td>
<td>2mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic Baby Spinach - Organic Baby Spinach, 4 cups (85g)</td>
<td>20</td>
<td>3g</td>
<td>0g</td>
<td>2g</td>
<td>0mg</td>
<td>65mg</td>
<td>0g</td>
<td class="last">2g</td>
</tr>
<tr><td class="first">Trader Joe's - Balsamic Vinegar, 4 tablespoon</td>
<td>40</td>
<td>8g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>8g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Red Onion Slice, 1 Slice</td>
<td>6</td>
<td>1g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>1mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Mushrooms - Button, 0.5 cup (60 g)</td>
<td>15</td>
<td>2g</td>
<td>0g</td>
<td>2g</td>
<td>0mg</td>
<td>5mg</td>
<td>1g</td>
<td class="last">1g</td>
</tr>
<tr><td class="first">Red Wine - Cabernet Sauvignon, 6 oz</td>
<td>150</td>
<td>18g</td>
<td>8g</td>
<td>0g</td>
<td>0mg</td>
<td>6mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Wegmans - Feta Cheese Crumbled, 2 Tbls</td>
<td>70</td>
<td>2g</td>
<td>4g</td>
<td>6g</td>
<td>15mg</td>
<td>340mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Beets, raw, 0.5 beet (2</td>
<td>18</td>
<td>4g</td>
<td>0g</td>
<td>1g</td>
<td>0mg</td>
<td>32mg</td>
<td>3g</td>
<td class="last">1g</td>
</tr>
<tr><td class="first">Artichoke Hearts - Canned, 0.5 cup</td>
<td>40</td>
<td>9g</td>
<td>0g</td>
<td>3g</td>
<td>0mg</td>
<td>390mg</td>
<td>3g</td>
<td class="last">5g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Snacks</p>
</td>
</tr>
<tr><td class="first">Rite Aid - Super Magnesium, 2 Pills</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Nature's Valley - Vitamin B6, 50 mg.</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Vitamin Shoppe - Zinc 50mg, 1 capsule</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Prolab - Advanced Caffeine, 1 tablet</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
</tbody>
<tfoot><tr><td class="first">TOTAL:</td>
<td>2,490</td>
<td>156g</td>
<td>132g</td>
<td>162g</td>
<td>417mg</td>
<td>2,537mg</td>
<td>21g</td>
<td class="last">11g</td>
</tr>
</tfoot>
</table>
TRAINING/NUTRITION BLOG: 4/18- 4/19/17
tag:boisekettlebells.ning.com,2017-04-20:4879207:BlogPost:43319
2017-04-20T14:02:51.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING: </p>
<p>4/18</p>
<p>REST DAY</p>
<p></p>
<p>4/19</p>
<p>MY 5 MINUTES OF JUMPROPE, TAEKWON-DO HYUNG PRACTICE, AND 10X5 GOBLET SQUAT-CURLS.</p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">April 19, 2017…</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup></table>
<p>TRAINING: </p>
<p>4/18</p>
<p>REST DAY</p>
<p></p>
<p>4/19</p>
<p>MY 5 MINUTES OF JUMPROPE, TAEKWON-DO HYUNG PRACTICE, AND 10X5 GOBLET SQUAT-CURLS.</p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">April 19, 2017</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup><thead><tr><td class="first">FOODS</td>
<td>Calories</td>
<td>Carbs</td>
<td>Fat</td>
<td>Protein</td>
<td>Cholest</td>
<td>Sodium</td>
<td>Sugars</td>
<td class="last">Fiber</td>
</tr>
</thead>
<tbody><tr class="title"><td class="first last" colspan="9">Breakfast</td>
</tr>
<tr><td class="first">Now Sports - Mct Oil (Ml), 14 g</td>
<td>100</td>
<td>0g</td>
<td>14g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Starbucks - Grande Iced Coffee - Black, Unsweetened, 16 oz</td>
<td>5</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>5mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Lunch</p>
</td>
</tr>
<tr><td class="first">Baked Cod - Baked Cod, 12 oz</td>
<td>414</td>
<td>1g</td>
<td>12g</td>
<td>71g</td>
<td>147mg</td>
<td>1,380mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">All Brands - Himalayan Pink Salt, 0.5 Tsp (1g)</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>840mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Kerrygold - Dubliner (Irish Cheese), 2 oz.</td>
<td>220</td>
<td>0g</td>
<td>18g</td>
<td>14g</td>
<td>50mg</td>
<td>420mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Margarita - Pepperoni, 2 oz</td>
<td>200</td>
<td>2g</td>
<td>23g</td>
<td>11g</td>
<td>66mg</td>
<td>1,000mg</td>
<td>0g</td>
<td class="last">1g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Dinner</p>
</td>
</tr>
<tr><td class="first">All Brands - Himalayan Pink Salt, 0.5 Tsp (1g)</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>840mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Red Wine - Cabernet Sauvignon, 6 oz</td>
<td>150</td>
<td>18g</td>
<td>8g</td>
<td>0g</td>
<td>0mg</td>
<td>6mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Bacon - Bacon- Thick Cut, 5 cooked slice</td>
<td>350</td>
<td>0g</td>
<td>30g</td>
<td>25g</td>
<td>0mg</td>
<td>1,200mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Mushrooms - Button, 0.5 cup (60 g)</td>
<td>15</td>
<td>2g</td>
<td>0g</td>
<td>2g</td>
<td>0mg</td>
<td>5mg</td>
<td>1g</td>
<td class="last">1g</td>
</tr>
<tr><td class="first">Generic - Red Onion Slice, 1 Slice</td>
<td>6</td>
<td>1g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>1mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Trader Joe's - Balsamic Vinegar, 4 tablespoon</td>
<td>40</td>
<td>8g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>8g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic Baby Spinach - Organic Baby Spinach, 4 cups (85g)</td>
<td>20</td>
<td>3g</td>
<td>0g</td>
<td>2g</td>
<td>0mg</td>
<td>65mg</td>
<td>0g</td>
<td class="last">2g</td>
</tr>
<tr><td class="first">Oil - Olive, 4 tablespoon</td>
<td>477</td>
<td>0g</td>
<td>54g</td>
<td>0g</td>
<td>0mg</td>
<td>2mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Cabbage, red, raw, 1 cup, chopped</td>
<td>28</td>
<td>7g</td>
<td>0g</td>
<td>1g</td>
<td>0mg</td>
<td>24mg</td>
<td>3g</td>
<td class="last">2g</td>
</tr>
<tr><td class="first">Cheese - Parmesan, hard, 1 oz</td>
<td>111</td>
<td>1g</td>
<td>7g</td>
<td>10g</td>
<td>19mg</td>
<td>453mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Wild Alaska Salmon - Salmon, 9 oz (85g)</td>
<td>390</td>
<td>0g</td>
<td>12g</td>
<td>66g</td>
<td>210mg</td>
<td>195mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Snacks</p>
</td>
</tr>
<tr><td class="first">Vitamin Shoppe - Zinc 50mg, 1 capsule</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Nature's Valley - Vitamin B6, 50 mg.</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Rite Aid - Super Magnesium, 2 Pills</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
</tbody>
<tfoot><tr><td class="first">TOTAL:</td>
<td>2,526</td>
<td>43g</td>
<td>178g</td>
<td>202g</td>
<td>492mg</td>
<td>6,436mg</td>
<td>13g</td>
<td class="last">6g</td>
</tr>
</tfoot>
</table>
TRAINING/NUTRITION BLOG: 04/15-4/16-4/17/17
tag:boisekettlebells.ning.com,2017-04-18:4879207:BlogPost:43116
2017-04-18T14:59:01.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING: </p>
<p>4/15</p>
<p>REST DAY</p>
<p></p>
<p>4/16</p>
<p>DOUBLE KETTLEBELL PRESSES/PULLUPS IN EASY LADDER SETS</p>
<p></p>
<p>4/17 (Starting a project of 5 minutes of jumprope per day) </p>
<p>5 MINUTES JUMPROPE @ 1:2 WORK/REST</p>
<p>500 FEET OF SPIDERMAN CRAWLS, A LITTLE TAEKWON-DO</p>
<p></p>
<p>NUTRITION: </p>
<p>4/15</p>
<p>Planned cheat meal @ Buffalo Wild Wings</p>
<p></p>
<p>4/16</p>
<p>Really didn't eat much. Family get-together, where I ate just meat and salad. A little…</p>
<p>TRAINING: </p>
<p>4/15</p>
<p>REST DAY</p>
<p></p>
<p>4/16</p>
<p>DOUBLE KETTLEBELL PRESSES/PULLUPS IN EASY LADDER SETS</p>
<p></p>
<p>4/17 (Starting a project of 5 minutes of jumprope per day) </p>
<p>5 MINUTES JUMPROPE @ 1:2 WORK/REST</p>
<p>500 FEET OF SPIDERMAN CRAWLS, A LITTLE TAEKWON-DO</p>
<p></p>
<p>NUTRITION: </p>
<p>4/15</p>
<p>Planned cheat meal @ Buffalo Wild Wings</p>
<p></p>
<p>4/16</p>
<p>Really didn't eat much. Family get-together, where I ate just meat and salad. A little red wine. </p>
<p></p>
<p>4/17</p>
<h2 class="main-title-2" id="date">April 17, 2017</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup><thead><tr><td class="first">FOODS</td>
<td>Calories</td>
<td>Carbs</td>
<td>Fat</td>
<td>Protein</td>
<td>Cholest</td>
<td>Sodium</td>
<td>Sugars</td>
<td class="last">Fiber</td>
</tr>
</thead>
<tbody><tr class="title"><td class="first last" colspan="9">Breakfast</td>
</tr>
<tr><td class="first">Starbucks - Grande Iced Coffee - Black, Unsweetened, 16 oz</td>
<td>5</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>5mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Now Sports - Mct Oil (Ml), 14 g</td>
<td>100</td>
<td>0g</td>
<td>14g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Lunch</p>
</td>
</tr>
<tr><td class="first">Red Pepper - Roasted, 1 oz</td>
<td>11</td>
<td>2g</td>
<td>1g</td>
<td>0g</td>
<td>0mg</td>
<td>4mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Red Onion Slice, 1 Slice</td>
<td>6</td>
<td>1g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>1mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Mushrooms - Button, 0.5 cup (60 g)</td>
<td>15</td>
<td>2g</td>
<td>0g</td>
<td>2g</td>
<td>0mg</td>
<td>5mg</td>
<td>1g</td>
<td class="last">1g</td>
</tr>
<tr><td class="first">All Brands - Himalayan Pink Salt, 0.5 Tsp (1g)</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>840mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Kerrygold - Dubliner (Irish Cheese), 1 oz.</td>
<td>110</td>
<td>0g</td>
<td>9g</td>
<td>7g</td>
<td>25mg</td>
<td>210mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Jalapeño - Fresh, 1 Pepper</td>
<td>4</td>
<td>1g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Egg, whole, cooked, fried, 7 large</td>
<td>631</td>
<td>3g</td>
<td>48g</td>
<td>44g</td>
<td>1,291mg</td>
<td>667mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Vitamin D-50000, 1 pill</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Bacon - Bacon- Thick Cut, 5 cooked slice</td>
<td>350</td>
<td>0g</td>
<td>30g</td>
<td>25g</td>
<td>0mg</td>
<td>1,200mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Dinner</p>
</td>
</tr>
<tr><td class="first">All Brands - Himalayan Pink Salt, 0.5 Tsp (1g)</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>840mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Red Wine - Cabernet Sauvignon, 6 oz</td>
<td>150</td>
<td>18g</td>
<td>8g</td>
<td>0g</td>
<td>0mg</td>
<td>6mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Kerrygold Irish butter - Butter, 4 tbsp(s)</td>
<td>400</td>
<td>0g</td>
<td>44g</td>
<td>0g</td>
<td>120mg</td>
<td>400mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Baked Cod - Baked Cod, 20 oz</td>
<td>690</td>
<td>2g</td>
<td>20g</td>
<td>119g</td>
<td>245mg</td>
<td>2,300mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Broccoli Fresh Steamed - Generic, 2 cup</td>
<td>124</td>
<td>24g</td>
<td>1g</td>
<td>12g</td>
<td>0mg</td>
<td>128mg</td>
<td>4g</td>
<td class="last">6g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Snacks</p>
</td>
</tr>
<tr><td class="first">Bpi - 1mr-Watermelon, 16 grams (1 Scoop)</td>
<td>12</td>
<td>3g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Rite Aid - Super Magnesium, 2 Pills</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Nature's Valley - Vitamin B6, 50 mg.</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Vitamin Shoppe - Zinc 50mg, 1 capsule</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
</tbody>
<tfoot><tr><td class="first">TOTAL:</td>
<td>2,608</td>
<td>56g</td>
<td>175g</td>
<td>209g</td>
<td>1,681mg</td>
<td>6,606mg</td>
<td>10g</td>
<td class="last">7g</td>
</tr>
</tfoot>
</table>
TRAINING/NUTRITION BLOG: 04/14/17
tag:boisekettlebells.ning.com,2017-04-15:4879207:BlogPost:43114
2017-04-15T13:15:36.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING: </p>
<p>TAEKWON-DO HYUNG PRACTICE. </p>
<p>10 X 8 SWINGS WITH 48KG. HAVEN'T DONE SWINGS WITH THIS GUY IN A WHILE. TRIED TO KEEP THE SETS 10-15 SECONDS IN DURATION WITH AS MUCH FORCE AS POSSIBLE. LONG RESTS BETWEEN SETS. </p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">April 14, 2017…</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup></table>
<p>TRAINING: </p>
<p>TAEKWON-DO HYUNG PRACTICE. </p>
<p>10 X 8 SWINGS WITH 48KG. HAVEN'T DONE SWINGS WITH THIS GUY IN A WHILE. TRIED TO KEEP THE SETS 10-15 SECONDS IN DURATION WITH AS MUCH FORCE AS POSSIBLE. LONG RESTS BETWEEN SETS. </p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">April 14, 2017</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup><thead><tr><td class="first">FOODS</td>
<td>Calories</td>
<td>Carbs</td>
<td>Fat</td>
<td>Protein</td>
<td>Cholest</td>
<td>Sodium</td>
<td>Sugars</td>
<td class="last">Fiber</td>
</tr>
</thead>
<tbody><tr class="title"><td class="first last" colspan="9">Breakfast</td>
</tr>
<tr><td class="first">Now Sports - Mct Oil (Ml), 14 g</td>
<td>100</td>
<td>0g</td>
<td>14g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Starbucks - Grande Iced Coffee - Black, Unsweetened, 16 oz</td>
<td>5</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>5mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Lunch</p>
</td>
</tr>
<tr><td class="first">Kerrygold - Dubliner (Irish Cheese), 1 oz.</td>
<td>110</td>
<td>0g</td>
<td>9g</td>
<td>7g</td>
<td>25mg</td>
<td>210mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Baked Chicken Thigh - Chicken, 5 thigh</td>
<td>675</td>
<td>0g</td>
<td>42g</td>
<td>68g</td>
<td>255mg</td>
<td>1,115mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Smithfield - Smoked Pork Shoulder Picnic, 6 oz</td>
<td>315</td>
<td>3g</td>
<td>23g</td>
<td>26g</td>
<td>83mg</td>
<td>1,650mg</td>
<td>3g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">All Brands - Himalayan Pink Salt, 1 Tsp (1g)</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>1,680mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Raw Almonds - Almonds, 30 gram</td>
<td>180</td>
<td>6g</td>
<td>15g</td>
<td>6g</td>
<td>0mg</td>
<td>0mg</td>
<td>1g</td>
<td class="last">4g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Dinner</p>
</td>
</tr>
<tr><td class="first">All Brands - Himalayan Pink Salt, 1 Tsp (1g)</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>1,680mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Oil, avocado, 3 tbsp</td>
<td>371</td>
<td>0g</td>
<td>42g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Mushrooms - Button, 0.5 cup (60 g)</td>
<td>15</td>
<td>2g</td>
<td>0g</td>
<td>2g</td>
<td>0mg</td>
<td>5mg</td>
<td>1g</td>
<td class="last">1g</td>
</tr>
<tr><td class="first">Generic - Red Onion Slice, 1 Slice</td>
<td>6</td>
<td>1g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>1mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Red Pepper - Roasted, 1 oz</td>
<td>11</td>
<td>2g</td>
<td>1g</td>
<td>0g</td>
<td>0mg</td>
<td>4mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Cheese - Parmesan, hard, 2 oz</td>
<td>222</td>
<td>2g</td>
<td>15g</td>
<td>20g</td>
<td>38mg</td>
<td>907mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Cabbage, red, raw, 1 cup, chopped</td>
<td>28</td>
<td>7g</td>
<td>0g</td>
<td>1g</td>
<td>0mg</td>
<td>24mg</td>
<td>3g</td>
<td class="last">2g</td>
</tr>
<tr><td class="first">Oil - Olive, 4 tablespoon</td>
<td>477</td>
<td>0g</td>
<td>54g</td>
<td>0g</td>
<td>0mg</td>
<td>2mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic Baby Spinach - Organic Baby Spinach, 4 cups (85g)</td>
<td>20</td>
<td>3g</td>
<td>0g</td>
<td>2g</td>
<td>0mg</td>
<td>65mg</td>
<td>0g</td>
<td class="last">2g</td>
</tr>
<tr><td class="first">Beets, raw, 0.5 beet (2</td>
<td>18</td>
<td>4g</td>
<td>0g</td>
<td>1g</td>
<td>0mg</td>
<td>32mg</td>
<td>3g</td>
<td class="last">1g</td>
</tr>
<tr><td class="first">Trader Joe's - Balsamic Vinegar, 4 tablespoon</td>
<td>40</td>
<td>8g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>8g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Red Wine - Cabernet Sauvignon, 6 oz</td>
<td>150</td>
<td>18g</td>
<td>8g</td>
<td>0g</td>
<td>0mg</td>
<td>6mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Kroger - Bone-in Ribeye Steak, 16 oz</td>
<td>1,160</td>
<td>0g</td>
<td>120g</td>
<td>100g</td>
<td>264mg</td>
<td>200mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Snacks</p>
</td>
</tr>
<tr><td class="first">Vitamin Shoppe - Zinc 50mg, 1 capsule</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Nature's Valley - Vitamin B6, 50 mg.</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Rite Aid - Super Magnesium, 2 Pills</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Bpi - 1mr-Watermelon, 16 grams (1 Scoop)</td>
<td>12</td>
<td>3g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
</tbody>
<tfoot><tr><td class="first">TOTAL:</td>
<td>3,915</td>
<td>59g</td>
<td>343g</td>
<td>233g</td>
<td>665mg</td>
<td>7,586mg</td>
<td>21g</td>
<td class="last">10g</td>
</tr>
</tfoot>
</table>
TRAINING/NUTRITION BLOG: 04/13/17
tag:boisekettlebells.ning.com,2017-04-15:4879207:BlogPost:43314
2017-04-15T13:11:25.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING: </p>
<p>MOSTLY A REST DAY. SOME ROLLING AND RESET DRILLS. </p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">April 13, 2017…</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup></table>
<p>TRAINING: </p>
<p>MOSTLY A REST DAY. SOME ROLLING AND RESET DRILLS. </p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">April 13, 2017</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup><thead><tr><td class="first">FOODS</td>
<td>Calories</td>
<td>Carbs</td>
<td>Fat</td>
<td>Protein</td>
<td>Cholest</td>
<td>Sodium</td>
<td>Sugars</td>
<td class="last">Fiber</td>
</tr>
</thead>
<tbody><tr class="title"><td class="first last" colspan="9">Breakfast</td>
</tr>
<tr><td class="first">Now Sports - Mct Oil (Ml), 14 g</td>
<td>100</td>
<td>0g</td>
<td>14g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Starbucks - Grande Iced Coffee - Black, Unsweetened, 16 oz</td>
<td>5</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>5mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Lunch</p>
</td>
</tr>
<tr><td class="first">Kerrygold - Dubliner (Irish Cheese), 1 oz.</td>
<td>110</td>
<td>0g</td>
<td>9g</td>
<td>7g</td>
<td>25mg</td>
<td>210mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Red Onion Slice, 1 Slice</td>
<td>6</td>
<td>1g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>1mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">All Brands - Himalayan Pink Salt, 1 Tsp (1g)</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>1,680mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Vitamin D-50000, 1 pill</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Mushrooms - Button, 0.5 cup (60 g)</td>
<td>15</td>
<td>2g</td>
<td>0g</td>
<td>2g</td>
<td>0mg</td>
<td>5mg</td>
<td>1g</td>
<td class="last">1g</td>
</tr>
<tr><td class="first">Egg, whole, cooked, fried, 6 large</td>
<td>541</td>
<td>2g</td>
<td>41g</td>
<td>38g</td>
<td>1,107mg</td>
<td>571mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Kerrygold Irish butter - Butter, 2 tbsp(s)</td>
<td>200</td>
<td>0g</td>
<td>22g</td>
<td>0g</td>
<td>60mg</td>
<td>200mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Red Onion Slice, 1 Slice</td>
<td>6</td>
<td>1g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>1mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Jalapeño - Fresh, 1 Pepper</td>
<td>4</td>
<td>1g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Dinner</p>
</td>
</tr>
<tr><td class="first">Grass Fed Beef - Bottom Round Steak, 12 oz</td>
<td>732</td>
<td>0g</td>
<td>26g</td>
<td>116g</td>
<td>0mg</td>
<td>156mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Red Pepper - Roasted, 3 oz</td>
<td>33</td>
<td>6g</td>
<td>2g</td>
<td>0g</td>
<td>0mg</td>
<td>12mg</td>
<td>3g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Red Onion Slice, 1 Slice</td>
<td>6</td>
<td>1g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>1mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Mushrooms - Button, 0.5 cup (60 g)</td>
<td>15</td>
<td>2g</td>
<td>0g</td>
<td>2g</td>
<td>0mg</td>
<td>5mg</td>
<td>1g</td>
<td class="last">1g</td>
</tr>
<tr><td class="first">Avocado - Avocado, 1 medium</td>
<td>234</td>
<td>12g</td>
<td>21g</td>
<td>3g</td>
<td>0mg</td>
<td>10mg</td>
<td>1g</td>
<td class="last">10g</td>
</tr>
<tr><td class="first">Oil, avocado, 3 tbsp</td>
<td>371</td>
<td>0g</td>
<td>42g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Bud Light - Bud Light & Clamato - Chelada, 24 Ounces</td>
<td>227</td>
<td>23g</td>
<td>0g</td>
<td>3g</td>
<td>0mg</td>
<td>14mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">All Brands - Himalayan Pink Salt, 1 Tsp (1g)</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>1,680mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9">Snacks</td>
</tr>
<tr><td class="first">Starbucks - Grande Iced Coffee - Black, Unsweetened, 16 oz</td>
<td>5</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>5mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Now Sports - Mct Oil (Ml), 14 g</td>
<td>100</td>
<td>0g</td>
<td>14g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Rite Aid - Super Magnesium, 2 Pills</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Nature's Valley - Vitamin B6, 50 mg.</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Vitamin Shoppe - Zinc 50mg, 1 capsule</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
</tbody>
<tfoot><tr><td class="first">TOTAL:</td>
<td>2,710</td>
<td>51g</td>
<td>191g</td>
<td>171g</td>
<td>1,192mg</td>
<td>4,556mg</td>
<td>11g</td>
<td class="last">12g</td>
</tr>
</tfoot>
</table>
<p></p>
TRAINING/NUTRITION BLOG: 04/12/17
tag:boisekettlebells.ning.com,2017-04-13:4879207:BlogPost:43412
2017-04-13T22:55:01.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING: </p>
<p>HANDFUL OF GETUPS WITH THE 32KG. </p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">April 12, 2017…</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup></table>
<p>TRAINING: </p>
<p>HANDFUL OF GETUPS WITH THE 32KG. </p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">April 12, 2017</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup><thead><tr><td class="first">FOODS</td>
<td>Calories</td>
<td>Carbs</td>
<td>Fat</td>
<td>Protein</td>
<td>Cholest</td>
<td>Sodium</td>
<td>Sugars</td>
<td class="last">Fiber</td>
</tr>
</thead>
<tbody><tr class="title"><td class="first last" colspan="9">Breakfast</td>
</tr>
<tr><td class="first">Starbucks - Grande Iced Coffee - Black, Unsweetened, 16 oz</td>
<td>5</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>5mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Now Sports - Mct Oil (Ml), 14 g</td>
<td>100</td>
<td>0g</td>
<td>14g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Lunch</p>
</td>
</tr>
<tr><td class="first">Smithfield - Smoked Pork Shoulder Picnic, 6 oz</td>
<td>315</td>
<td>3g</td>
<td>23g</td>
<td>26g</td>
<td>83mg</td>
<td>1,650mg</td>
<td>3g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">All Brands - Himalayan Pink Salt, 0.5 Tsp (1g)</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>840mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Salmon, Alaskan, Wild, Baked, 8 oz</td>
<td>556</td>
<td>0g</td>
<td>35g</td>
<td>60g</td>
<td>130mg</td>
<td>380mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Raw Almonds - Almonds, 30 gram</td>
<td>180</td>
<td>6g</td>
<td>15g</td>
<td>6g</td>
<td>0mg</td>
<td>0mg</td>
<td>1g</td>
<td class="last">4g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Dinner</p>
</td>
</tr>
<tr><td class="first">All Brands - Himalayan Pink Salt, 1 Tsp (1g)</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>1,680mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Red Wine - Cabernet Sauvignon, 6 oz</td>
<td>150</td>
<td>18g</td>
<td>8g</td>
<td>0g</td>
<td>0mg</td>
<td>6mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Red Onion Slice, 1 Slice</td>
<td>6</td>
<td>1g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>1mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Kerrygold - Dubliner (Irish Cheese), 1 oz.</td>
<td>110</td>
<td>0g</td>
<td>9g</td>
<td>7g</td>
<td>25mg</td>
<td>210mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Cara Mia - Artichoke Hearts, 6 pieces</td>
<td>45</td>
<td>9g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>510mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Trader Joe's - Balsamic Vinegar, 4 tablespoon</td>
<td>40</td>
<td>8g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>8g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Beets, raw, 0.5 beet (2</td>
<td>18</td>
<td>4g</td>
<td>0g</td>
<td>1g</td>
<td>0mg</td>
<td>32mg</td>
<td>3g</td>
<td class="last">1g</td>
</tr>
<tr><td class="first">Generic Baby Spinach - Organic Baby Spinach, 4 cups (85g)</td>
<td>20</td>
<td>3g</td>
<td>0g</td>
<td>2g</td>
<td>0mg</td>
<td>65mg</td>
<td>0g</td>
<td class="last">2g</td>
</tr>
<tr><td class="first">Oil - Olive, 4 tablespoon</td>
<td>477</td>
<td>0g</td>
<td>54g</td>
<td>0g</td>
<td>0mg</td>
<td>2mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Cabbage, red, raw, 1 cup, chopped</td>
<td>28</td>
<td>7g</td>
<td>0g</td>
<td>1g</td>
<td>0mg</td>
<td>24mg</td>
<td>3g</td>
<td class="last">2g</td>
</tr>
<tr><td class="first">Cheese - Parmesan, hard, 2 oz</td>
<td>222</td>
<td>2g</td>
<td>15g</td>
<td>20g</td>
<td>38mg</td>
<td>907mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Baked Chicken Thigh - Chicken, 5 thigh</td>
<td>675</td>
<td>0g</td>
<td>42g</td>
<td>68g</td>
<td>255mg</td>
<td>1,115mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Nature Made - Fish Oil 1000mg, 4 softgels</td>
<td>40</td>
<td>0g</td>
<td>4g</td>
<td>0g</td>
<td>30mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Snacks</p>
</td>
</tr>
<tr><td class="first">Vitamin Shoppe - Zinc 50mg, 1 capsule</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Nature's Valley - Vitamin B6, 50 mg.</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Rite Aid - Super Magnesium, 2 Pills</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Cellucor - C4, 1 Scoop</td>
<td>5</td>
<td>1g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
</tbody>
<tfoot><tr><td class="first">TOTAL:</td>
<td>2,992</td>
<td>62g</td>
<td>219g</td>
<td>191g</td>
<td>561mg</td>
<td>7,427mg</td>
<td>20g</td>
<td class="last">9g</td>
</tr>
</tfoot>
</table>
TRAINING/NUTRITION BLOG: 04/11/17
tag:boisekettlebells.ning.com,2017-04-12:4879207:BlogPost:43312
2017-04-12T13:34:16.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING: </p>
<p>REST DAY</p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">April 11, 2017…</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup></table>
<p>TRAINING: </p>
<p>REST DAY</p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">April 11, 2017</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup><thead><tr><td class="first">FOODS</td>
<td>Calories</td>
<td>Carbs</td>
<td>Fat</td>
<td>Protein</td>
<td>Cholest</td>
<td>Sodium</td>
<td>Sugars</td>
<td class="last">Fiber</td>
</tr>
</thead>
<tbody><tr class="title"><td class="first last" colspan="9">Breakfast</td>
</tr>
<tr><td class="first">Now Sports - Mct Oil (Ml), 14 g</td>
<td>100</td>
<td>0g</td>
<td>14g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Starbucks - Grande Iced Coffee - Black, Unsweetened, 16 oz</td>
<td>5</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>5mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Lunch</p>
</td>
</tr>
<tr><td class="first">Generic - Salmon, Alaskan, Wild, Baked, 12 oz</td>
<td>834</td>
<td>0g</td>
<td>52g</td>
<td>90g</td>
<td>195mg</td>
<td>570mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Raw Almonds - Almonds, 30 gram</td>
<td>180</td>
<td>6g</td>
<td>15g</td>
<td>6g</td>
<td>0mg</td>
<td>0mg</td>
<td>1g</td>
<td class="last">4g</td>
</tr>
<tr><td class="first">Kerrygold - Dubliner (Irish Cheese), 1 oz.</td>
<td>110</td>
<td>0g</td>
<td>9g</td>
<td>7g</td>
<td>25mg</td>
<td>210mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Bacon - Bacon- Thick Cut, 6 cooked slice</td>
<td>420</td>
<td>0g</td>
<td>36g</td>
<td>30g</td>
<td>0mg</td>
<td>1,440mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Dinner</p>
</td>
</tr>
<tr><td class="first">Bacon - Bacon- Thick Cut, 2 cooked slice</td>
<td>140</td>
<td>0g</td>
<td>12g</td>
<td>10g</td>
<td>0mg</td>
<td>480mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Red Onion Slice, 1 Slice</td>
<td>6</td>
<td>1g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>1mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Vitacost - Vitamin C Capsules 1000 Mg, 1 capsule of ,000 mg</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Red Wine - Cabernet Sauvignon, 6 oz</td>
<td>150</td>
<td>18g</td>
<td>8g</td>
<td>0g</td>
<td>0mg</td>
<td>6mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">All Brands - Himalayan Pink Salt, 1 Tsp (1g)</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>1,680mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Hellmann's - Mayonaise With Olive Oil, 56 g (1 Tbsp)</td>
<td>160</td>
<td>4g</td>
<td>16g</td>
<td>0g</td>
<td>20mg</td>
<td>480mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Grassfed Ground Beef 93%, 16 oz</td>
<td>680</td>
<td>0g</td>
<td>32g</td>
<td>92g</td>
<td>280mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Lettuce - Green leaf, raw, 4 leaf inner</td>
<td>3</td>
<td>1g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>5mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Smithfield - Smoked Pork Shoulder Picnic, 6.4 oz</td>
<td>336</td>
<td>3g</td>
<td>24g</td>
<td>27g</td>
<td>88mg</td>
<td>1,760mg</td>
<td>3g</td>
<td class="last">0g</td>
</tr>
</tbody>
<tfoot><tr><td class="first">TOTAL:</td>
<td>3,124</td>
<td>33g</td>
<td>218g</td>
<td>262g</td>
<td>608mg</td>
<td>6,637mg</td>
<td>5g</td>
<td class="last">4g</td>
</tr>
</tfoot>
</table>
TRAINING/NUTRITION BLOG: 04/09/17
tag:boisekettlebells.ning.com,2017-04-11:4879207:BlogPost:43410
2017-04-11T14:51:54.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2544772910?profile=original" target="_self"><img class="align-left" src="http://storage.ning.com/topology/rest/1.0/file/get/2544772910?profile=RESIZE_1024x1024" width="750"></img></a> TRAINING: </p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2544778993?profile=original" target="_self"><img class="align-full" src="http://storage.ning.com/topology/rest/1.0/file/get/2544778993?profile=RESIZE_1024x1024" width="750"></img></a></p>
<p>Few hours of hiking in some steep country with the dog.</p>
<p></p>
<p>NUTRITION:</p>
<p>Drank a couple no sugar Rockstars today, and mostly did a fast. I snacked on some nuts, jerky and pepperoni during the day, but mostly…</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2544772910?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/2544772910?profile=RESIZE_1024x1024" width="750" class="align-left"/></a>TRAINING: </p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2544778993?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/2544778993?profile=RESIZE_1024x1024" width="750" class="align-full"/></a></p>
<p>Few hours of hiking in some steep country with the dog.</p>
<p></p>
<p>NUTRITION:</p>
<p>Drank a couple no sugar Rockstars today, and mostly did a fast. I snacked on some nuts, jerky and pepperoni during the day, but mostly fueled on MCT oil and some caffeine. </p>
<p></p>
<p>Didn't have much appetite that evening and just ate a bunch of leftover chicken thighs and sipped some Michelob Ultra. Not perfect, I know, but a great day.</p>
TRAINING/NUTRITION BLOG: 04/10/17
tag:boisekettlebells.ning.com,2017-04-11:4879207:BlogPost:43308
2017-04-11T14:41:30.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING: </p>
<p>10X5 DOUBLE KETTLEBELL THRUSTERS MIXED IN WITH TAEKWON-DO HYUNG INTERVALS. </p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">April 10, 2017…</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup></table>
<p>TRAINING: </p>
<p>10X5 DOUBLE KETTLEBELL THRUSTERS MIXED IN WITH TAEKWON-DO HYUNG INTERVALS. </p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">April 10, 2017</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup><thead><tr><td class="first">FOODS</td>
<td>Calories</td>
<td>Carbs</td>
<td>Fat</td>
<td>Protein</td>
<td>Cholest</td>
<td>Sodium</td>
<td>Sugars</td>
<td class="last">Fiber</td>
</tr>
</thead>
<tbody><tr class="title"><td class="first last" colspan="9">Breakfast</td>
</tr>
<tr><td class="first">Starbucks - Grande Iced Coffee - Black, Unsweetened, 16 oz</td>
<td>5</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>5mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Now Sports - Mct Oil (Ml), 14 g</td>
<td>100</td>
<td>0g</td>
<td>14g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Lunch (130PM)</p>
</td>
</tr>
<tr><td class="first">Nutiva - Coconut Oil (Grams), 1 Tbsp</td>
<td>130</td>
<td>0g</td>
<td>14g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Vitamin D-50000, 1 pill</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Margarita - Pepperoni, 3 oz</td>
<td>300</td>
<td>3g</td>
<td>34g</td>
<td>17g</td>
<td>99mg</td>
<td>1,500mg</td>
<td>1g</td>
<td class="last">1g</td>
</tr>
<tr><td class="first">Baked Chicken Thigh - Chicken, 3 thigh</td>
<td>405</td>
<td>0g</td>
<td>25g</td>
<td>41g</td>
<td>153mg</td>
<td>669mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Avocado - Avocado, 1 medium</td>
<td>234</td>
<td>12g</td>
<td>21g</td>
<td>3g</td>
<td>0mg</td>
<td>10mg</td>
<td>1g</td>
<td class="last">10g</td>
</tr>
<tr><td class="first">All Brands - Himalayan Pink Salt, 1 Tsp (1g)</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>1,680mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Raw Almonds - Almonds, 30 gram</td>
<td>180</td>
<td>6g</td>
<td>15g</td>
<td>6g</td>
<td>0mg</td>
<td>0mg</td>
<td>1g</td>
<td class="last">4g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Dinner (930PM)</p>
</td>
</tr>
<tr><td class="first">All Brands - Himalayan Pink Salt, 1 Tsp (1g)</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>1,680mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Cheese - Parmesan, hard, 2 oz</td>
<td>222</td>
<td>2g</td>
<td>15g</td>
<td>20g</td>
<td>38mg</td>
<td>907mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Cabbage, red, raw, 1 cup, chopped</td>
<td>28</td>
<td>7g</td>
<td>0g</td>
<td>1g</td>
<td>0mg</td>
<td>24mg</td>
<td>3g</td>
<td class="last">2g</td>
</tr>
<tr><td class="first">Oil - Olive, 4 tablespoon</td>
<td>477</td>
<td>0g</td>
<td>54g</td>
<td>0g</td>
<td>0mg</td>
<td>2mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Red Wine - Cabernet Sauvignon, 6 oz</td>
<td>150</td>
<td>18g</td>
<td>8g</td>
<td>0g</td>
<td>0mg</td>
<td>6mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic Baby Spinach - Organic Baby Spinach, 4 cups (85g)</td>
<td>20</td>
<td>3g</td>
<td>0g</td>
<td>2g</td>
<td>0mg</td>
<td>65mg</td>
<td>0g</td>
<td class="last">2g</td>
</tr>
<tr><td class="first">Beets, raw, 0.5 beet (2</td>
<td>18</td>
<td>4g</td>
<td>0g</td>
<td>1g</td>
<td>0mg</td>
<td>32mg</td>
<td>3g</td>
<td class="last">1g</td>
</tr>
<tr><td class="first">Trader Joe's - Balsamic Vinegar, 2 tablespoon</td>
<td>20</td>
<td>4g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>4g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Vitacost - Vitamin C Capsules 1000 Mg, 1 capsule of ,000 mg</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Red Onion Slice, 1 Slice</td>
<td>6</td>
<td>1g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>1mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Salmon, Alaskan, Wild, Baked, 12 oz</td>
<td>834</td>
<td>0g</td>
<td>52g</td>
<td>90g</td>
<td>195mg</td>
<td>570mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Cara Mia - Artichoke Hearts, 6 pieces</td>
<td>45</td>
<td>9g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>510mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Snacks (PREWORKOUT AND NIGHT SUPPS)</p>
</td>
</tr>
<tr><td class="first">Bpi - 1mr-Watermelon, 16 grams (1 Scoop)</td>
<td>12</td>
<td>3g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Rite Aid - Super Magnesium, 2 Pills</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Nature's Valley - Vitamin B6, 50 mg.</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Vitamin Shoppe - Zinc 50mg, 1 capsule</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
</tbody>
<tfoot><tr><td class="first">TOTAL:</td>
<td>3,186</td>
<td>72g</td>
<td>252g</td>
<td>181g</td>
<td>485mg</td>
<td>7,661mg</td>
<td>14g</td>
<td class="last">20g</td>
</tr>
</tfoot>
</table>
TRAINING/NUTRITION BLOG: 04/06/17
tag:boisekettlebells.ning.com,2017-04-07:4879207:BlogPost:43407
2017-04-07T15:03:22.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING: </p>
<p>20 MINUTES ALTERNATING HINDU PUSHUPS AND 2-ARM SWINGS</p>
<p>10 MINUTES ALTERNATING BAR DIPS AND RING ROWS</p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">April 6, 2017…</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup></table>
<p>TRAINING: </p>
<p>20 MINUTES ALTERNATING HINDU PUSHUPS AND 2-ARM SWINGS</p>
<p>10 MINUTES ALTERNATING BAR DIPS AND RING ROWS</p>
<p></p>
<p>NUTRITION: </p>
<h2 class="main-title-2" id="date">April 6, 2017</h2>
<table class="table0" id="food" width="800">
<colgroup><col class="col-1"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col><col class="col-2"></col></colgroup><thead><tr><td class="first">FOODS</td>
<td>Calories</td>
<td>Carbs</td>
<td>Fat</td>
<td>Protein</td>
<td>Cholest</td>
<td>Sodium</td>
<td>Sugars</td>
<td class="last">Fiber</td>
</tr>
</thead>
<tbody><tr class="title"><td class="first last" colspan="9">Breakfast</td>
</tr>
<tr><td class="first">Now Sports - Mct Oil (Ml), 14 g</td>
<td>100</td>
<td>0g</td>
<td>14g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Starbucks - Grande Iced Coffee - Black, Unsweetened, 16 oz</td>
<td>5</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>5mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Lunch (2PM)</p>
</td>
</tr>
<tr><td class="first">Kroger - Bone-in Ribeye Steak, 6 oz</td>
<td>435</td>
<td>0g</td>
<td>45g</td>
<td>38g</td>
<td>99mg</td>
<td>75mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Nature Made - Fish Oil 1000mg, 4 softgels</td>
<td>40</td>
<td>0g</td>
<td>4g</td>
<td>0g</td>
<td>30mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Vitamin D-50000, 1 pill</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Egg, whole, cooked, fried, 6 large</td>
<td>541</td>
<td>2g</td>
<td>41g</td>
<td>38g</td>
<td>1,107mg</td>
<td>571mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Raw Almonds - Almonds, 30 gram</td>
<td>180</td>
<td>6g</td>
<td>15g</td>
<td>6g</td>
<td>0mg</td>
<td>0mg</td>
<td>1g</td>
<td class="last">4g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Dinner (10PM)</p>
</td>
</tr>
<tr><td class="first">Baked - Chicken Breast, 12 ounces</td>
<td>360</td>
<td>0g</td>
<td>5g</td>
<td>78g</td>
<td>195mg</td>
<td>225mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Nutiva - Coconut Oil (Grams), 1 Tbsp</td>
<td>130</td>
<td>0g</td>
<td>14g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Generic - Red Onion Slice, 1 Slice</td>
<td>6</td>
<td>1g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>1mg</td>
<td>1g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">All Brands - Himalayan Pink Salt, 1 Tsp (1g)</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>1,680mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Vitacost - Vitamin C Capsules 1000 Mg, 1 capsule of ,000 mg</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Trader Joe's - Balsamic Vinegar, 2 tablespoon</td>
<td>20</td>
<td>4g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>4g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Beets, raw, 0.5 beet (2</td>
<td>18</td>
<td>4g</td>
<td>0g</td>
<td>1g</td>
<td>0mg</td>
<td>32mg</td>
<td>3g</td>
<td class="last">1g</td>
</tr>
<tr><td class="first">Generic Baby Spinach - Organic Baby Spinach, 4 cups (85g)</td>
<td>20</td>
<td>3g</td>
<td>0g</td>
<td>2g</td>
<td>0mg</td>
<td>65mg</td>
<td>0g</td>
<td class="last">2g</td>
</tr>
<tr><td class="first">Red Wine - Cabernet Sauvignon, 6 oz</td>
<td>150</td>
<td>18g</td>
<td>8g</td>
<td>0g</td>
<td>0mg</td>
<td>6mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Oil - Olive, 4 tablespoon</td>
<td>477</td>
<td>0g</td>
<td>54g</td>
<td>0g</td>
<td>0mg</td>
<td>2mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Cabbage, red, raw, 1 cup, chopped</td>
<td>28</td>
<td>7g</td>
<td>0g</td>
<td>1g</td>
<td>0mg</td>
<td>24mg</td>
<td>3g</td>
<td class="last">2g</td>
</tr>
<tr><td class="first">Mushrooms - Button, 0.5 cup (60 g)</td>
<td>15</td>
<td>2g</td>
<td>0g</td>
<td>2g</td>
<td>0mg</td>
<td>5mg</td>
<td>1g</td>
<td class="last">1g</td>
</tr>
<tr><td class="first">Cheese - Parmesan, hard, 2 oz</td>
<td>222</td>
<td>2g</td>
<td>15g</td>
<td>20g</td>
<td>38mg</td>
<td>907mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr class="title"><td class="first last" colspan="9"><p></p>
<p>Snacks (NIGHT AND PREWORKOUT)</p>
</td>
</tr>
<tr><td class="first">Vitamin Shoppe - Zinc 50mg, 1 capsule</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Nature's Valley - Vitamin B6, 50 mg.</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Rite Aid - Super Magnesium, 2 Pills</td>
<td>0</td>
<td>0g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
<tr><td class="first">Bpi - 1mr-Watermelon, 16 grams (1 Scoop)</td>
<td>12</td>
<td>3g</td>
<td>0g</td>
<td>0g</td>
<td>0mg</td>
<td>0mg</td>
<td>0g</td>
<td class="last">0g</td>
</tr>
</tbody>
<tfoot><tr><td class="first">TOTAL:</td>
<td>2,759</td>
<td>52g</td>
<td>215g</td>
<td>186g</td>
<td>1,469mg</td>
<td>3,598mg</td>
<td>14g</td>
<td class="last">10g</td>
</tr>
</tfoot>
</table>
TRAINING/NUTRITION BLOG: 04/05/17
tag:boisekettlebells.ning.com,2017-04-07:4879207:BlogPost:43404
2017-04-07T14:58:28.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING:</p>
<p>ACTIVE RECOVERY DAY</p>
<p></p>
<p>NUTRITION: </p>
<p>BREAKFAST-</p>
<p>caffeine</p>
<p>MCT oil</p>
<p>5000iu vitamin D</p>
<p></p>
<p></p>
<p>LUNCH (1pm)</p>
<p>giant grass-fed beef hamburger on lettuce wrap, homemade primal mayo, 2 bacon strips</p>
<p>baked sweet potato with a ton of kerrygold butter, grated parmesan, diced bacon, red onion and red pepper flake</p>
<p>2400mg fish oil</p>
<p>5000iu vitamin D</p>
<p></p>
<p></p>
<p>DINNER</p>
<p>giant grilled ribeye…</p>
<p>TRAINING:</p>
<p>ACTIVE RECOVERY DAY</p>
<p></p>
<p>NUTRITION: </p>
<p>BREAKFAST-</p>
<p>caffeine</p>
<p>MCT oil</p>
<p>5000iu vitamin D</p>
<p></p>
<p></p>
<p>LUNCH (1pm)</p>
<p>giant grass-fed beef hamburger on lettuce wrap, homemade primal mayo, 2 bacon strips</p>
<p>baked sweet potato with a ton of kerrygold butter, grated parmesan, diced bacon, red onion and red pepper flake</p>
<p>2400mg fish oil</p>
<p>5000iu vitamin D</p>
<p></p>
<p></p>
<p>DINNER</p>
<p>giant grilled ribeye smothered in sautéed mushrooms and onions with red wine</p>
<p>2400mg fish oil</p>
<p></p>
<p>NIGHT</p>
<p>Mg, Zn, B6</p>
TRAINING/NUTRITION BLOG: 04/04/17
tag:boisekettlebells.ning.com,2017-04-05:4879207:BlogPost:43109
2017-04-05T15:13:42.000Z
Jim B
http://boisekettlebells.ning.com/profile/JimB
<p>TRAINING: </p>
<p>4 ROUNDS OF TABATA SPRINT INTERVALS WITH THE DOGS. </p>
<p></p>
<p>NUTRITION: </p>
<p>8am-</p>
<p>Caffeine</p>
<p>MCT oil</p>
<p></p>
<p></p>
<p>1pm-preworkout</p>
<p>1 scoop 1M.R. Vortex</p>
<p></p>
<p>3pm- post workout</p>
<p>1 scoop Syntha 6 (yeah...going to see how it goes. Been years since I've used this)</p>
<p>Lunch at about 330...one grass-fed beef hamburger on a lettuce wrap with 2 strips bacon, handful of raw almonds, 2 sausage links</p>
<p></p>
<p>5pm-</p>
<p>1…</p>
<p>TRAINING: </p>
<p>4 ROUNDS OF TABATA SPRINT INTERVALS WITH THE DOGS. </p>
<p></p>
<p>NUTRITION: </p>
<p>8am-</p>
<p>Caffeine</p>
<p>MCT oil</p>
<p></p>
<p></p>
<p>1pm-preworkout</p>
<p>1 scoop 1M.R. Vortex</p>
<p></p>
<p>3pm- post workout</p>
<p>1 scoop Syntha 6 (yeah...going to see how it goes. Been years since I've used this)</p>
<p>Lunch at about 330...one grass-fed beef hamburger on a lettuce wrap with 2 strips bacon, handful of raw almonds, 2 sausage links</p>
<p></p>
<p>5pm-</p>
<p>1 bottle Starbuck's iced black coffee. </p>
<p></p>
<p>10pm-</p>
<p>huge salad with 2 large baked chicken breasts, spinach, artichoke hearts, red onion, mushrooms, parmesan cheese, 2 strips of bacon, and my homemade dressing</p>
<p>baked potato with tons of kerrygold butter, red pepper flake and parmesan cheese.</p>
<p></p>
<p>NIGHT</p>
<p>Mg, Zn, B6</p>