TRAINING/NUTRITION 11/28/14

[AK (Ashley Kate) Whittaker]

TRAINING:

11AM 20 ROUNDS 5 DFS W/16KG AND 5 BURPEES

6PM 195X5   175X5 DL'S

RANDOM LIFTING IN THE SQUAT BOX, HACK SQUAT, LEG RAISES.  MAXED OUT SAFELY AT 185# BARBELL BACK SQUAT WITH 3 CLEAN REPS!! FEELING PRETTY STRONG NOW...........

NUTRITION: MOST OF WHAT I ATE TODAY WAS JUST TONIGHT.  106 CARBS TOTAL WITH 66G FIBER=40 NET CARBS.  IM GOOD WITH THAT! MIGHT EAT SOME MORE CHIA SEEDS BEFORE I HOT THE BED.......

Calories  7AM	Carbs	Fat	Protein	Sodium	Sugar
Fiber Choice - Fruity Bites 100% Natural Fiber, 2 gummies	10	5	0	0	0	1
Coffee - Brewed from grounds, 1 cup (8 fl oz)	2	0	0	0	5	0
Sweetleaf - Stevia Clear - Liquid Stevia, 10 drops	0	0	0	0	0	0
Vitamin Shoppe - Vitamin D3 2000iu, 1 softgel	0	0	0	0	0	0
Blox (Nutritional Supplement) - Silk Amino Acid, 1 Scoop (5g)12PM	0	0	0	4	0	0
Plainville - Whole Hickory Smoked Turkey, 6 oz2:30PM	225	2	5	45	690	0
Add Food  Quick Tools	237	7	5	49	695	1
Lunch
Winco Bulk 1407 - Chia Seeds, 4 Tbsp (28g)3PM	220	22	20	10	0	0
Blue Diamond - Almond Breeze - Unsweetened Almond /coconut Blend, 0...	14	0	1	0	38	0
Spring Valley All Natural - Fish Oil With 1200mg With D3 2000iu, 1 ...	15	0	2	0	0	0
Avacado, California - Medium Avacado, 1 Medium Avacado 9PM	234	13	22	3	11	1
Ghiradelli - Intense Dark Chocolate 72%, 2 piece	120	11	11	1	0	7
Add Food  Quick Tools	603	46	56	14	49	8
Dinner10:30PM
Fresh Selections - White Sliced Mushrooms, 16 oz - 85g	107	16	0	16	80	5
Butter - Salted, 2 tbsp	204	0	23	0	164	0
Red Onion - Chopped, 0.17 cup	11	2	0	0	1	1
Winco Bulk 1407 - Chia Seeds, 4 Tbsp (28g)	220	22	20	10	0	0
Silk - Almond Coconut Milk Blend- Unsweetened, 4 ounces	18	1	2	1	80	0
Brocolli - Cooked, 1.5 cup	45	9	0	3	45	3
Goldhen - Aldi's - Large Egg, 3.5 large egg, 50g	245	0	16	21	245	0
Private Selection - Deli Pepperoni, 0.7 oz	77	1	7	4	336	0
Plainville - Whole Hickory Smoked Turkey, 2 oz	75	1	2	15	230	0
Coffee Bean & Tea Leaf - Winter Dream Tea, 1 bag (3.5g)	0	1	0	0	25	0
Sweetleaf - Steviaclear Liquid Stevia, 7.5 -8 drops	0	0	0	0	0	0
Organic Valley - Pasture Raised Heavy Whipping Cream, 0.6 tbsp	30	0	4	0	3	0
Add Food  Quick Tools	1,032	53	74	70	1,209	9
Snacks
Spring Valley All Natural - Fish Oil With 1200mg With D3 2000iu, 1 ...	15	0	2	0	0	0
Spring Valley - Zinc (Natural) 50mg, 1 Caplet	0	0	0	0	0	0
Spring Valley - Natural B6 Vitamin, 100 Mg, 1 Tablet	0	0	0	0	0	0
Vitamin Shoppe - Magnesium Citrate, 2 Tablet	0	0	0	0	0	0
Spring Valley - Vitamin C - 1000mg, 1 tablet	0	0	0	0	0	0
Add Food  Quick Tools	15	0	2	0	0	0
Totals	1,887	106	137	133	1,953	18
Your Daily Goal	1,660	62	83	166	2,300	62
Remaining	-227	-44	-54	33	347	44
	Calories	Carbs	Fat	Protein	Sodium	Sugar

When you're finished logging all foods and exercise fo

[Jim B]

Looks like you are further getting to know your body, as far as nutrient timing etc. goes. And yes, you will get very strong training and eating like you are. It is to be expected from having a better hormonal balance, less stress, and better nutrient transport.