Boise Kettlebell Lifting

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TRAINING/NUTRITION BLOG: 06/22/15

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

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