Boise Kettlebell Lifting

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

TRAINING/NUTRITION BLOG: 10/30/14

TRAINING:

9AM-

12 MINUTES OF 2.ARM SWINGS WITH 36KG @ 11RPM

6PM-

TAEKWON-DO HYUNG AND BASIC TECHNIQUE WITH CLASS

NUTRITION:

Breakfast Calories Carbs Fat Protein Sodium Sugar
Body Fortress Super Advance Creatine Hp2 - Creatine Powder, 1 scoop 50 11 0 0 100 5

50 11 0 0 100 5
Lunch
Pepperoni Original - Pepperoni Original, 4 oz. 520 0 48 24 1,960 0
Wild Salmon, Sockeye - Baked, 0.5 lb 184 0 9 23 56 0
Generic - Coconut Oil, 3 tsp 117 0 14 0 0 0
Kirkland Signature (Costco) - Raw Almonds, 30 g 170 2 15 6 0 1
Generic - 100% Organic Coconut Flakes, 1.5 Tbsp 55 2 5 1 0 0
Sunflower Seeds - Raw., 1 Tbsp 20 2 5 2 35 0
Generic - Unsalted Pumpkin Seed, 0.5 oz. 79 2 7 5 1 0
Nuts - Cashew nuts, raw, 0.5 oz 78 4 6 3 2 1

1,223 12 109 64 2,054 2
Dinner
Generic - Coconut Oil, 3 tsp 117 0 14 0 0 0
Nature Made - Fish Oil 1000mg, 4 softgels 40 0 4 0 0 0
Sunflower Seeds - Raw., 3 Tbsp 60 5 15 6 105 0
Marketplace - Organic Baby Spinach, 3 Cups 60 9 0 6 195 0
Herbs - Green Onion, Raw, 2 stalk (15g) 10 2 0 1 4 1
Usda - Red Cabbage Raw, 1/2 c 22 5 0 1 22 2
Homemade - Pulled Pork Barbecue, 16 oz 480 0 12 92 1,920 0
Kirkland Olive Oil - Pure Olive Oil, 4 tbsp 476 0 56 0 0 0
Pompeian - Basalmic Vinegar, 3 Tbs 15 6 0 0 0 6
Hass - Avocado, Large, 1 Fruit 644 34 58 8 28 3

1,924 61 159 114 2,274 12
Snacks
Vitamin Shoppe - Magnesium Citrate, 2 Tablet 0 0 0 0 0 0
Nature's Way - Vitamin B6, 1 Capsule 0 1 0 0 0 0
Sundown Naturals - Zinc 50mg, 1 caplet 0 0 0 0 0 0

0 1 0 0 0 0
   
Totals 3,197 85 268 178 4,428 19
Your Daily Goal 3,140 393 105 157 2,300 118
Remaining -57 308 -163 -21 -2,128 99
Calories Carbs Fat Protein Sodium Sugar

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