Boise Kettlebell Lifting

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January 2015 Blog Posts (34)

Food journal 1-31-2015

Today was my rest day. I ate breakfast at 8am. I had 2 sausage patties- 26g fat, 0 carbs, and 16g protein. 1 tbs MCT oil, fish oil. I also tried coffee with 1 tbs of Kerrygold butter in it, but it was disgusting so I ended up pouring it down the drain. Lunch was at 12:15. I had 1Tbs MCT oil, and fish oil, 2 beef sausages-28g fat, 4g carbs, 16g protein. Small avocado- 4.5g protein, 20g carbs, and 35.4g fat. Snack was at 4p. It was 4oz chicken- 16g protein, 2.5g fat, 0 carbs. Dinner was late. I… Continue

Added by Erica St. Michell on January 31, 2015 at 9:38pm — 3 Comments

TRAINING/NUTRITION BLOG: 01/30/15

TRAINING:

530pm-

Light workout of a few swings with the 36kg, some heavy bag striking and 10 minutes of Hindu pushups at a 50/50 work:rest ratio.

NUTRITION:

January 30, 2015…

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Added by Jim B on January 31, 2015 at 6:30pm — No Comments

Food journal 1-30-15

I started my morning off with a "Katie's Bar." I'm not sure how many grams of carbs, protein and fat are in those bars. For lunch I had 4oz of chicken: protein: 43 grams. Fat: 5g and no carbs. 1tbs MCT. Dinner: Chicken:43g of protein, 5g fats and no carbs. I drank 78 ounces of H2O. My workout was a beat down at Kettle bells. :) I wasn't that hungry today. Tomorrow I will concentrate on my supplements and 3 full meals. Oh, and I chewed about 4 pieces of bubblegum......

Added by Erica St. Michell on January 30, 2015 at 10:49pm — 2 Comments

TRAINING/NUTRITION BLOG: 01/29/15

TRAINING:

REST DAY

NUTRITION:

January 29, 2015…

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Added by Jim B on January 30, 2015 at 8:52am — No Comments

TRAINING/NUTRITION BLOG: 01/28/15

TRAINING:

1030AM-

TRAPBAR DEADLIFTS @315# AND WEIGHTED DIPS @ 44#. ALTERNATED BETWEEN SETS OF 6 ON THE MINUTE FOR 16 MINUTES.

(Talk about a midsection workout! It hurt to laugh that night. These really get the inner unit involved.)

530PM-

TAEKWON-DO BASIC TECHNIQUE.

NUTRITION:

January 28, 2015…

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Added by Jim B on January 29, 2015 at 8:52am — No Comments

Food journal for 1-28-15

I started my morning off with a 3.5 mile run.

Breakfast: 1 whole egg 90 calories

8oz. Daily green and veggie drink 90 calories

Morning snack: handful of cashews 170 calories

Lunch: chicken breast 156 calories

Spinach 40 calories

1/2 avocado 161 calories

Dried cranberries 45 calories

Hard boiled egg. 39 calories

Honey mustard vinaigrette. 20 calories

Dinner: 3 oz tri-tip. 165 calories

Kale. 90 calories

Cabbage. 25 calories

Bleu… Continue

Added by Erica St. Michell on January 28, 2015 at 8:15pm — 2 Comments

TRAINING/NUTRITION BLOG: 01/27/15

TRAINING:

REST DAY

NUTRITION:

January 27, 2015…

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Added by Jim B on January 28, 2015 at 8:09am — No Comments

TRAINING/NUTRITION BLOG: 01/26/15

TRAINING:

515PM-

TAEKWON-DO HYUNG PRACTICE AND HEAVY BAG WORK.

NUTRITION:

Very high on the carbs and low on the protein for me today. This was intentional glycogen refill after being very low for the past several days. My weight was down to 222 tonight, so it was time to refill some of that and hit it hard again. Note the jasmine rice in my log. It is one of the safe starches, but I still have to be pretty careful. If I ate like this more often I'd get…

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Added by Jim B on January 27, 2015 at 8:45am — No Comments

TRAINING/NUTRITION BLOG: 01/25/15

TRAINING:

20 MINUTES ALTERNATING TRAP BAR DEADS AT 315# AND DIPS WEIGHTED WITH 44#. 10 X 5 OF EACH.

NUTRITION:

January 25, 2015…

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Added by Jim B on January 26, 2015 at 8:22am — No Comments

TRAINING/NUTRITION BLOG: 01/24/15

TRAINING:

1/23

930AM-

12 MINUTES ALTERNATING 36KG KETTLEBELL SWINGS AND A SHORT RUN.

1/24

REST DAY

NUTRITION:

1/23

Fasted all day except for some MCT oil, and some Carnivor aminos. Went to dinner at Boise Fry Company that night and had a bison burger on a GF bun and a whole bunch of purple fries with some wine. Carb heavy stuff, but not really horrible either.

01/24…

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Added by Jim B on January 25, 2015 at 7:30am — No Comments

TRAINING/NUTRTION BLOG: 01/22/15

TRAINING:

530PM-

TAEKWON-DO BASIC TECHNIQUE, AND LATER RESET DRILLS.

Monitoring heart rate today and noted that resting heart rate was sitting at 46 tonight after doing some reset drills. There must be something to it. It is usually between 50-55.

NUTRITION:

January 22, 2015…

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Added by Jim B on January 23, 2015 at 8:00am — No Comments

TRAINING/NUTRITION BLOG: 01/21/15

TRAINING:

1030AM-

20 MINUTES ALTERNATING TRAPBAR DEADLIFTS AT 315# AND BAR DIPS SETS OF 5 AND 10 OF EACH. DOUBLED UP THE LAST TWO SETS INTO ONE BURNOUT SET.

520PM-

17 TAEKWON-DO HYUNGS

NUTRITION:

Don't even ask about dinner today. It was kind of a celebration. Stacey got her blood tests back from a work wellness program. Absolutely picture perfect numbers, after 5 years ago (pre-high-fat paleo diet) being told she would have to…

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Added by Jim B on January 22, 2015 at 8:30am — No Comments

TRAINING/NUTRITION BLOG: 01/20/15

TRAINING:

REST DAY

NUTRITION:

January 20, 2015…

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Added by Jim B on January 21, 2015 at 7:48am — No Comments

Dr. Stephen Phinney - 'Achieving and Maintaining Nutritional Ketosis'

Added by Jim B on January 20, 2015 at 4:48pm — No Comments

TRAINING/NUTRITION BLOG: 01/19/15

TRAINING:

5PM-

TAEKWON-DO HYUNG PRACTICE MIXED WITH 36KG KETTLEBELL SWINGS

NUTRITION:

January 19, 2015…

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Added by Jim B on January 20, 2015 at 8:01am — No Comments

TRAINING/NUTRITION BLOG: 01/18/15

TRAINING:

930AM-

20 MINUTES ALTERNATING SETS OF PULLUPS AND DIPS

NUTRITION:

730AM-

300mg caffeine/green tea

1 tbsp. MCT oil

10am-

2 Carnivor amino caps

12pm-

1 tbsp. MCT oil

about 8oz of leftover flank steak with some avocado oil on top of it for extra fats

2000mg fish oil (didn't really need this, I suppose because the meat was grassfed, but it doesn't hurt)

5000iu vitamin…

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Added by Jim B on January 19, 2015 at 8:14am — No Comments

TRAINING/NUTRITION BLOG: 01/17/15

TRAINING:

930AM-

20 MINUTES ALTERNATING HINDU PUSHUPS AND 36KG KETTLEBELL SWINGS.

(Then some time later in the day helping Katie into her new place, carrying a heavy trailer mat a long way up to her apt, and several kettlebells.)

NUTRITION:

Pretty easy log here.

Fasted all day, with just a couple Carnivor amino tabs early and 2 tbsp. of MCT oil.

About 8pm we had family over and I grilled a bunch of organic grassfed beef…

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Added by Jim B on January 18, 2015 at 8:00am — No Comments

TRAINING/NUTRITION BLOG: 01/15/15

TRAINING:

530PM-

MAX EFFORT TAEKWON-DO HYUNG INTERVALS AND THEN 45 MINUTES OF LOW-LEVEL TECHNIQUE WORK TEACHING.

NUTRITION:

January 15, 2015…

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Added by Jim B on January 16, 2015 at 8:07am — No Comments

TRAINING/NUTRITION BLOG: 01/14/15

TRAINING:

REST DAY

NUTRITION:

January 14, 2015…

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Added by Jim B on January 15, 2015 at 8:19am — No Comments

TRAINING/NUTRITION BLOG: 01/13/15

Idaho Kettlebell Strength and Conditioning

TRAINING:

1030AM-

12 MINUTES ALTERNATING 36KG KETTLEBELL SWINGS AND 200YD RUN.

(Yep, that's it today. It takes very, very little of this type of training to get a max effect from it.)

NUTRITION:

January 13, 2015…

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Added by Jim B on January 14, 2015 at 8:00am — No Comments

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