Boise Kettlebell Lifting

Sponsored by Idaho Kettlebells. www.idahokettlebells.com (208) 412-6079

TRAINING: 

930AM-

12 MINUTES OF 2-ARM KETTLEBELL SWINGS @ 14RPM W/36KG

520PM-

100 BURPEES MIXED WITH HEAVY BAG COMBINATIONS

NUTRITION: 

(Copying myfitnesspal screen and then adding meal times in.)

Protein grams: 196 (24% of calories)

Fat grams: 236 (67% of calories)

Carbs: 82 (10% of calories)

Breakfast (10am- afterworkout) Calories Carbs Fat Protein Sodium Sugar
Generic - Coconut Oil, 3 tsp 117 0 14 0 0 0
Quest Nutrition - Quest Bar - Coconut Cashew, 1 Bar (60g) 170 25 6 20 250 1

287 25 20 20 250 1
Lunch (2pm)
Generic - Coconut Oil, 3 tsp 117 0 14 0 0 0
Nature Made - Fish Oil 1000mg, 4 softgels 40 0 4 0 0 0
Generic - Vitamin D-50000, 1 pill 0 0 0 0 0 0
Whole Foods - Organic Chicken Breast, 6 oz. 180 0 2 39 113 0
Hemplers - Smoked Bacon, Thick Sliced, 6 slices 270 0 18 30 900 0
  607 0 38 69 1,013 0
Dinner (10pm)
Hemplers - Smoked Bacon, Thick Sliced, 4 slices 180 0 12 20 600 0
Nature Made - Fish Oil 1000mg, 4 softgels 40 0 4 0 0 0
Generic - Coconut Oil, 3 tsp 117 0 14 0 0 0
Generic - Beef Chuck Flat Iron Steak, 12 oz. (112g) 552 0 30 66 201 0
Reggano - Parmesean Cheese, 3 tbsp 60 0 5 6 255 0
Generic - Radiccio Vegetable, 1 Cup Shredded 9 2 0 1 9 0
Haas Avocado - Haas Avocado (5 Oz.), 1 Avocado (30g/1oz) 250 15 23 5 0 0
Dole - Packaged Salads - Spinach, 6 oz. (85g / about cups) 40 6 0 4 130 0
Generic- - Purple (Red) Cabbage, 1 cup chopped 28 7 0 1 24 3
Kirkland - Extra Virgin Olive Oil, 5 Tablespoon 625 0 70 0 0 0
Pompeian - Basalmic Vinegar, 3 Tbs 15 6 0 0 0 6
Red Wine - Pinot Noir, 6.5 oz 160 3 0 0 0 0
Endangered Species - 88% Dark Chocolate, 1/2 bar 210 17 20 4 0 5

2,286 56 178 107 1,219 14
Snacks (bedtime supplements)
Vitamin Shoppe - Magnesium Citrate, 2 Tablet 0 0 0 0 0 0
Sundown Naturals - Zinc 50mg, 1 caplet 0 0 0 0 0 0
Nature's Way - Vitamin B6, 1 Capsule 0 1 0 0 0 0

0 1 0 0 0 0
   
Totals 3,180 82 236 196 2,482 15
Your Daily Goal 3,140 393 105 157 2,300 118
Remaining -40 311 -131 -39 -182 103
Calories Carbs Fat Protein Sodium Sugar

 

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