TRAINING/NUTRITION BLOG: 01/13/16

[Jim B]

TRAINING:

10AM-

5 LADDER SETS OF DOUBLE KETTLEBELL PRESSES AND PULLUPS - 2,3,5 REPS. ALL PRESSES WITH 28KG

(Nice to actually be able to do pullups again. The first few sets were kind of tentative.)

3 x 8 alternating Zottman curls with 40# dumbells. Nice and strict. These are to even out all the tricep work every week with class pushups.

515PM-

TAEKWON-DO HYUNG AND BASIC TECHNIQUE PRACTICE.

NUTRITION:

January 13, 2016

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast (pre/post early workout)
Cutler Nutrition - Legend Pre-Workout Energy, 1 scoop (5 grams)	0	0g	0g	0g	0mg	0mg	0g	0g
Betancourt Beef Standard - Protein Isolate, 1 Scoop	110	3g	0g	24g	0mg	315mg	0g	1g
Nature Made - Fish Oil 1000mg, 4 softgels	40	0g	4g	0g	30mg	0mg	0g	0g
Kirkland Signature (Costco) - Raw Almonds, 1 oz.	160	6g	14g	6g	0mg	0mg	1g	3g
Lunch (2pm)
Generic - Vitamin D-50000, 1 pill	0	0g	0g	0g	0mg	0mg	0g	0g
Nutiva - Coconut Oil (Grams), 1 Tbsp	130	0g	14g	0g	0mg	0mg	0g	0g
Kerrygold Dubliner Cheese - Dubliner Cheese, 1 oz.	110	0g	9g	7g	25mg	210mg	0g	0g
Generic - Grassfed Ground Beef 93%, 12 oz	510	0g	24g	69g	210mg	0mg	0g	0g
Lettuce - Green leaf, raw, 3 leaf inner	2	0g	0g	0g	0mg	4mg	0g	0g
Nature Made - Fish Oil 1000mg, 4 softgels	40	0g	4g	0g	30mg	0mg	0g	0g
Dinner (930pm)
Tomato - on the Vine, 1 whole (4.5 ounces) 126 grams	20	5g	0g	1g	0mg	6mg	5g	2g
Nature Made - Fish Oil 1000mg, 4 softgels	40	0g	4g	0g	30mg	0mg	0g	0g
Lettuce - Green leaf, raw, 3 leaf inner	2	0g	0g	0g	0mg	4mg	0g	0g
Generic - Grassfed Ground Beef 93%, 16 oz	680	0g	32g	92g	280mg	0mg	0g	0g
Nutiva - Coconut Oil (Grams), 1 Tbsp	130	0g	14g	0g	0mg	0mg	0g	0g
Generic - Vitamin D-50000, 1 pill	0	0g	0g	0g	0mg	0mg	0g	0g
Now Foods - Adam Tablets Superior Men's Multi, 1 Tablet	0	0g	0g	0g	0mg	0mg	0g	0g
Kirkland - Extra Virgin Olive Oil, 4 Tablespoon	500	0g	56g	0g	0mg	0mg	0g	0g
Cabbage, red, raw, 0.5 cup, chopped	14	3g	0g	1g	0mg	12mg	2g	1g
Generic Baby Spinach - Organic Baby Spinach, 6 cups (85g)	30	5g	0g	3g	0mg	98mg	0g	3g
Generic - Red Onion Slice, 1 Slice	6	1g	0g	0g	0mg	1mg	1g	0g
Generic - Raw Sunflower Seed, 1 container (3 tbsp ea.)	165	5g	15g	6g	0mg	105mg	0g	0g
Organic Girl - 100% Baby Kale, 1 cups (85g)	23	5g	0g	2g	0mg	18mg	1g	1g
Snacks (night and preworkout)
Kal - Magnesium Glycinate 400 (2 Tablets), 2 Tablets	10	1g	0g	0g	0mg	0mg	0g	1g
Vitamin Shoppe - Zinc 50mg, 1 capsule	0	0g	0g	0g	0mg	0mg	0g	0g
Prolab - Advanced Caffeine, 1.5 tablet	0	0g	0g	0g	0mg	0mg	0g	0g
TOTAL:	2,722	34g	190g	211g	605mg	773mg	10g	12g