TRAINING/NUTRITION BLOG: 11/04/14

[Jim B]

TRAINING: 

520PM-

100 MODIFIED BURPEES

5 x 5 takedown defense/recovery drills, basically a burpee with a plyo pushup

15 x 5 barbell sprawl clean/high pulls - 135#

NUTRITION: 

High intake day! 

4,846 calories

256gr protein -21% 

363gr fat - 67%

162gr CHO -13%

November 4, 2014

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast 10am
Sunflower Seeds - Raw., 2 Tbsp	40	3g	10g	4g	0mg	70mg	0g	0g
Kirkland Signature (Costco) - Raw Almonds, 30 g	170	2g	15g	6g	0mg	0mg	1g	4g
Nuts - Cashew nuts, raw, 0.5 oz	78	4g	6g	3g	0mg	2mg	1g	0g
Generic - Coconut Oil, 3 tsp	117	0g	14g	0g	0mg	0mg	0g	0g
Nature Made - Fish Oil 1000mg, 4 softgels	40	0g	4g	0g	30mg	0mg	0g	0g
Generic - 100% Organic Coconut Flakes, 1.5 Tbsp	55	2g	5g	1g	0mg	0mg	0g	1g
Pepperoni Original - Pepperoni Original, 6 oz.	780	0g	72g	36g	150mg	2,940mg	0g	0g
Generic - Unsalted Pumpkin Seed, 1 oz.	158	3g	14g	9g	0mg	2mg	0g	2g
Lunch 1pm
Generic - Unsalted Pumpkin Seed, 1 oz.	158	3g	14g	9g	0mg	2mg	0g	2g
Generic - 100% Organic Coconut Flakes, 1.5 Tbsp	55	2g	5g	1g	0mg	0mg	0g	1g
Generic - Coconut Oil, 3 tsp	117	0g	14g	0g	0mg	0mg	0g	0g
Nuts - Cashew nuts, raw, 0.5 oz	78	4g	6g	3g	0mg	2mg	1g	0g
Kirkland Signature (Costco) - Raw Almonds, 30 g	170	2g	15g	6g	0mg	0mg	1g	4g
Sunflower Seeds - Raw., 2 Tbsp	40	3g	10g	4g	0mg	70mg	0g	0g
Wild - Steelhead Salmon Baked, 6 oz	310	0g	14g	44g	120mg	96mg	0g	0g
Dinner 10pm
Red Wine - Cabernet Sauvignon, 1 serving 5 fl oz (147g)	120	4g	0g	0g	0mg	6mg	0g	0g
Generic - Coconut Oil, 3 tsp	117	0g	14g	0g	0mg	0mg	0g	0g
Beef - Tri Tip Steak, 16 oz	644	0g	26g	96g	195mg	245mg	0g	0g
Potatoes - Russet, flesh and skin, baked, 2 potato large (3" to 4-1/4" dia)	580	128g	1g	16g	0mg	48mg	6g	14g
Cheese - Blue, bleu, 3 oz	300	2g	24g	18g	64mg	1,184mg	0g	0g
Kerrigold - Butter, 4 tbsp	400	0g	44g	0g	120mg	400mg	0g	0g
Snacks
Coffee - Brewed from grounds, 1 cup (8 fl oz)	2	0g	0g	0g	0mg	5mg	0g	0g
Kerrigold - Butter, 2 tbsp	200	0g	22g	0g	60mg	200mg	0g	0g
Generic - Coconut Oil, 3 tsp	117	0g	14g	0g	0mg	0mg	0g	0g
TOTAL:	4,846	162g	363g	256g	739mg	5,272mg	10g	28g