Boise Kettlebell Lifting

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

TRAINING:
2/19
TAEKWON-DO HYUNG PRACTICE
REAR LEG ELEVATED SPLIT SQUATS 5 X 8

2/20
15 MINUTES ALTERNATING 36KG SWINGS AND DOUBLE 16KG BOTTOMS UP CARRY

2/21
6 X 5 PULLUPS
6 X 5 DOUBLE KETTLEBELL FRONT SQUATS

2/22
TAEKWON-DO HYUNG, HARD BASIC TECHNIQUE INTERVALS

2/23
REST DAY

NUTRITION (TYPICAL DAY):

February 23, 2016
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Breakfast (AM AND PREWORKOUT)
Now Foods - Ashwagandha 450 Mg Capsule, 1 capsule 0 0g 0g 0g 0mg 0mg 0g 0g
Now Sports - Mct Oil (Ml), 14 g 100 0g 14g 0g 0mg 0mg 0g 0g
Prolab - Advanced Caffeine, 1.5 tablet 0 0g 0g 0g 0mg 0mg 0g 0g

Lunch (2PM)
Now Sports - Mct Oil (Ml), 14 g 100 0g 14g 0g 0mg 0mg 0g 0g
Now Foods - Ashwagandha 450 Mg Capsule, 1 capsule 0 0g 0g 0g 0mg 0mg 0g 0g
Generic - Vitamin D-50000, 1 pill 0 0g 0g 0g 0mg 0mg 0g 0g
Nature Made - Fish Oil 1000mg, 4 softgels 40 0g 4g 0g 30mg 0mg 0g 0g
Homemade - Broth, Beef Bone - With Gelatin, 1 cup 51 0g 0g 12g 2mg 45mg 0g 0g
Homemade - Tri Tip Smoked, 12 oz 720 0g 40g 80g 240mg 280mg 0g 0g

Dinner (10PM)
Nature Made - Fish Oil 1000mg, 4 softgels 40 0g 4g 0g 30mg 0mg 0g 0g
Generic - Vitamin D-50000, 1 pill 0 0g 0g 0g 0mg 0mg 0g 0g
Now Sports - Mct Oil (Ml), 14 g 100 0g 14g 0g 0mg 0mg 0g 0g
Generic Baby Spinach - Organic Baby Spinach, 4 cups (85g) 20 3g 0g 2g 0mg 65mg 0g 2g
Bacon - Fried, 1 strips 40 0g 4g 3g 8mg 0mg 0g 0g
Pino Noir - Wine, 1.5 glass 182 5g 0g 0g 0mg 0mg 0g 0g
Generic - Balsamic Vinegar, 1 Tbsp (15 mL) 10 3g 0g 0g 0mg 4mg 2g 0g
Kirkland - Extra Virgin Olive Oil, 2 Tablespoon 250 0g 28g 0g 0mg 0mg 0g 0g
Pompeiian - Red Wine Vinegar, 1 tbsp (15 g) 2 0g 0g 0g 0mg 1mg 0g 0g
Green Giant Fresh - Hass Avocados, 1/2 Avocado 150 8g 14g 2g 0mg 5mg 1g 6g
Belgioso - Freshly Shredded Parmesan Cheese, 2 Tablespoon 40 0g 2g 4g 8mg 90mg 0g 0g
Trader Joes - Grassfed Cheddar Cheese, 2 oz 240 0g 20g 14g 60mg 380mg 0g 0g
Organics - Mixed Baby Greens, 3 cup fresh 30 6g 0g 3g 0mg 159mg 1g 3g
Generic - Grassfed Ground Beef 93%, 16 oz 680 0g 32g 92g 280mg 0mg 0g 0g
TOTAL: 2,795 25g 190g 212g 658mg 1,029mg 4g 11g

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