7:30am Greenberry shakeology with 1/2 scoop protein, water and lemon. Shakeology is 130 calories (9carbs), protein 60 calories (1.5carbs).

10am 2 celery sticks with 2 tbs sunbutter. 200 cal in sunbutter 3 carbs.

12pm 4 oz low sodium roast beef 1 slice (1 oz?) cheese (horseradish white cheddar), mustard. About 10 macadamia nuts. Beef 140 calories 4 carbs (per label). Cheese 110 cal. nuts ? not sure. I'll have to check the label tomorrow.

5pm 1…

TRAINING:

520PM-

17 TAEKWON-DO HYUNGS

NUTRITION:

January 12, 2015…

TRAINING:

930AM-

20 MINUTES ALTERNATING HINDU PUSHUPS AND STRICT RING ROWS

NUTRITION:

January 11, 2015…

Whole Foods Doesn't Mean Healthy.

I find little need to shop at overpriced boutique stores like Whole Foods. There isn't much you can't get in other places (preferably from a local producer or farmer's market). If you can ONLY get it at Whole Foods or Trader Joe's, then get it there. Otherwise, shop…

TRAINING:

930AM-

12 MINUTES ALTERNATING 48KG KETTLEBELL SWINGS AND 200YD JOG

NUTRTION:

TRAINING:

530PM-

2-ARM SWINGS 10 X 10 W/36KG W/60 SECOND REST BETWEEN SETS

100 BAR DIPS, IN AS FEW A SETS AS POSSIBLE, WITH ABOUT 40 SECONDS REST BETWEEN SETS

NUTRITION:

January 8, 2015…

TRAINING:

1030AM-

20 MINUTES ALTERNATINING HINDU PUSHUPS AND 40KG KETTLEBELL SWINGS

530PM-

TAEKWON-DO HYUNG PRACTICE AND A FEW CRAWLS

NUTRITION:…

TRAINING:

REST DAY. GOT A FEW MILES OF WALKING IN AND SOME FOAM ROLLING IN.

NUTRITION:

TRAINING:

10AM-

Here is example of my one mile of movement. Loaded carry counts as 3X the distance. I walked constantly between sets, and according to some fitness app on my phone I actually covered about 2.5 miles total during the hour I spent doing this.

I know a good goal is 10,000 steps per day, and even though during about 90% of my most active part of the day my phone was not with me, I still managed 6,000 steps according to the app.

2000FT…

TRAINING:

930AM-

AFTER A FEW SWINGS WITH THE 36KG TO FIRE UP A FEW MUSCLES, I ALTERNATED SETS OF 48KG GOBLET SQUATS WITH 50FT FORWARD AND BACKWARDS CRAWLS FOR ABOUT 20 MINUTES.

2PM-

ABOUT A 40MINUTE WALK WITH THE DOGS IN THE HILLS, TO MAKE SURE AND GET MY MILE IN.

 …

TRAINING:

12PM-

MAX EFFORT TAEKWON-DO HYUNGS AT STUDENT PROMOTION TEST

NUTRITION:

7am-

200mg caffeine/green tea

1 tbsp. coconut oil

2 beef liver caps

11am-

300mg caffeine/green tea

3pm-

1 tbsp. coconut oil

smoked salmon

handful of raw almonds

about 2oz of cheese

about 6oz of red wine

3000mg fish oil

5000iu vitamin D

830pm-

1…

TRAINING:

REST DAY

Got my mile of walking in and not a whole lot else.

NUTRITION:

8am-

200mg caffeine/green tea

2 Carnivore beef liver caps

1 tbsp. coconut oil

2pm-

1 tbsp. coconut oil

about 8-10oz pan seared steak

handful of raw cashews

3000mg fish oil

5000iu vitamin D

830pm-

1 tbsp. coconut oil

huge spinach salad with a whole avocado, red cabbage, green…

TRAINING:

31 GETUPS, SUPERSETTED WITH PULLUP LADDERS.

I actually made this a light day, because I knew it would take me right at an hour to get it done, and I knew that will the 90 pullups I would get in it would be a good session regardless of the weight. I only went up to the 32kg for getups, to work at a relatively comfortable pace with no risk of…