TRAINING/NUTRITION BLOG: 06/22/15

[Jim B]

TRAINING: (DELOAD WEEK. VERY LIGHT LOADS ONLY)

930AM-

SQUATS

2 X 5 @ 225#

1 X 5 @ 275#

1000FT WALKING LUNGES

530PM-

TAEKWON-DO HYUNG PRACTICE

NUTRITION:

June 22, 2015

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast (pre/post early workout)
Nutiva - Coconut Oil (Grams), 1 Tbsp	130	0g	14g	0g	0mg	0mg	0g	0g
Prolab - Advanced Caffeine, 1 tablet	0	0g	0g	0g	0mg	0mg	0g	0g
Twinlab - BCAA Fuel Powder, 1 scoop	0	0g	0g	0g	0mg	120mg	0g	0g
Quest Bar - Vanilla Almond Crunch, 2 bar (60g) (Katie bar)	380	42g	16g	40g	10mg	660mg	2g	36g
Lunch (230pm
Nutiva - Coconut Oil (Grams), 1 Tbsp	130	0g	14g	0g	0mg	0mg	0g	0g
Avocado - 1 Raw Avocado, Large, 1 whole	250	13g	23g	3g	0mg	10mg	0g	10g
Nature Made - Fish Oil 1000mg, 2 softgels	20	0g	2g	0g	15mg	0mg	0g	0g
Blackberries - Raw, 0.5 cup	31	7g	0g	1g	0mg	1mg	4g	4g
Bacon - Bacon- Thick Cut, 5 cooked slice	350	0g	25g	40g	0mg	1,200mg	0g	0g
Old Croc (Austalian, All Natural From Grass Fed Cows) - Extra Sharp Cheddar (Vintage 18+ Mos), 1 oz (28g)	115	0g	10g	7g	30mg	180mg	0g	0g
Dinner (930pm)
Trader Joe's - Raw Pumpkin Seeds, 30 g (1/4 cup)	170	3g	15g	9g	0mg	0mg	0g	2g
Trader Joes - Baby Spinach, 3 cups	15	2g	0g	2g	0mg	49mg	0g	2g
Generic - Balsamic Vinegar, 2 Tbsp (15 mL)	20	5g	0g	0g	0mg	8mg	4g	0g
Pompeian - Gourmet Red Wine Vinegar, 1 tsp(s)	1	0g	0g	0g	0mg	0mg	0g	0g
Copper River - Wild Sockeye Salmon, 12 oz.	520	0g	24g	74g	220mg	200mg	0g	0g
Avocado - 1 Raw Avocado, Large, 1 whole	250	13g	23g	3g	0mg	10mg	0g	10g
Kale, raw, 2 cup 1" pieces, loosely packed	16	3g	0g	1g	0mg	12mg	1g	1g
Kirkland - Extra Virgin Olive Oil, 5 Tablespoon	625	0g	70g	0g	0mg	0mg	0g	0g
Gnc - B-Complex 50, 1 capsule	0	0g	0g	0g	0mg	0mg	0g	0g
Jasmine Rice - White Rice Cooked, 0.5 cup cooked	108	21g	0g	2g	0mg	0mg	0g	0g
Snacks (pre/post 2nd workout and night supps)
Twinlab - BCAA Fuel Powder, 1 scoop	0	0g	0g	0g	0mg	120mg	0g	0g
Muscletech Anarchy - Pre-Workout, 1 Scoop (5 g)	10	0g	0g	0g	0mg	0mg	0g	0g
Vitamin Shoppe - Zinc 50mg, 1 capsule	0	0g	0g	0g	0mg	0mg	0g	0g
Source Naturals - Ultra-mag High Efficiency Magnesium Complex, 2 tablets	10	1g	0g	0g	0mg	5mg	0g	0g
TOTAL:	3,151	110g	236g	182g	275mg	2,575mg	11g	65g