Boise Kettlebell Lifting

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

TRAINING:

1015AM-

20 MINUTES ALTERNATING 28KG KETTLEBELL SNATCHES AND HINDU PUSHUPS

SPIDERMAN CRAWLS 50FT X 5

520PM-

17 TAEKWON-DO HYUNGS. 90-95% EFFORT.  35 MINUTES OF HARD INTERVALS.

NUTRITION:

This was my planned carb backload for a few days. Note that the carb intake is about 3X what I normally take in. This is an individual thing that you have to kind of intuitively do based on your training and overall feel.

October 29, 2014

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast 9AM/11AM
Top Secret - Cardio Igniter, Blue Raspberry, 1 Scoop 20 5g 0g 0g 0mg 94mg 0g 0g

Body Fortress Super Advance Creatine Hp2 - Creatine Powder, 1 scoop

50 11g 0g 0g 0mg 100mg 5g 0g
Lunch 2PM
Nature Made - Fish Oil 1000mg, 4 softgels 40 0g 4g 0g 30mg 0mg 0g 0g
Generic - Coconut Oil, 5 tsp 195 0g 23g 0g 0mg 0mg 0g 0g
Nuts - Cashew nuts, raw, 0.5 oz 78 4g 6g 3g 0mg 2mg 1g 0g
Generic - Unsalted Pumpkin Seed, 0.5 oz. 79 2g 7g 5g 0mg 1mg 0g 1g
Sunflower Seeds - Raw., 1 Tbsp 20 2g 5g 2g 0mg 35mg 0g 0g
Generic - 100% Organic Coconut Flakes, 1.5 Tbsp 55 2g 5g 1g 0mg 0mg 0g 1g
Kirkland Signature (Costco) - Raw Almonds, 30 g 170 2g 15g 6g 0mg 0mg 1g 4g
Chicken Breast - Boneless--skinless (Usda), 0.75 lb(s) 514 0g 11g 104g 354mg 177mg 0g

0g

Dinner 10PM
Generic - Coconut Oil, 3 tsp 117 0g 14g 0g 0mg 0mg 0g 0g
Brocolli - Steamed Broccoli, 2 cup steamed 60 8g 0g 2g 0mg 40mg 4g 10g
Kale - Kale', 85 g 45 9g 1g 3g 0mg 35mg 0g 2g
Wild Salmon, Sockeye - Baked, 0.75 lb 276 0g 14g 35g 111mg 84mg 0g 0g
Kerrygold - Pure Irish Butter Salted, 4 tablespoon (14 grams) 400 0g 44g 0g 120mg 400mg 0g 0g
Red Wine - Pinot Noir, 10 oz 242 6g 0g 0g 0mg 0mg 0g 0g
Rice - Rice - Jasmine - Cooked, 4 Cup 820 180g 2g 17g 0mg 0mg 0g

4g

Snacks
Sundown Naturals - Zinc 50mg, 1 caplet 0 0g 0g 0g 0mg 0mg 0g 0g
Nature's Way - Vitamin B6, 1 Capsule 0 1g 0g 0g 0mg 0mg 0g 0g
Vitamin Shoppe - Magnesium Citrate, 2 Tablet 0 0g 0g 0g 0mg 0mg 0g 0g
Pepperoni Original - Pepperoni Original, 1 oz. 130 0g 12g 6g 25mg 490mg 0g 0g
TOTAL: 3,311 232g 163g 184g 640mg 1,458mg 11g 22g

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