Boise Kettlebell Lifting

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

TRAINING/NUTRITION BLOG: 12/10/14

As some of you know, I recently completed the Primal Blueprint Expert certification. I really learned more than I ever thought I would from it and it has been a great help to me in my business. If anyone has been on the fence about it, you might want to act soon because I understand the price of the course is going to jump. My only word of advice is not to underestimate this course if you decide to take it.

TRAINING:

12/10
1030AM-
10 TURKISH GETUPS: 16KG-48KG

530PM-
20 MINUTES ALTERNATING 36KG KETTLEBELL SWINGS AND TAEKWON-DO BASIC TECHNIQUE DRILLS.
GOBLET SQUATS: 5X5 W/36KG

NUTRITION:

Breakfast 930am	Calories	Carbs	Fat	Protein	Sodium	Sugar
Cellucor - C4 Extreme - Pre-workout - Fruit Punch, 1 scoop (6g)	5	1	0	0	0	1
	5	1	0	0	0	1
Lunch 130pm
Nature Made - Fish Oil 1000mg, 4 softgels	40	0	4	0	0	0
Generic - Vitamin D-50000, 1 pill	0	0	0	0	0	0
365 - Organic Cashews - Raw, 0.5 oz (or 1/4 cup)	80	5	6	3	0	1
Sunflower Seeds - Raw., 1/4 cup (33g)	200	0	17	0	0	0
Generic - Coconut Oil, 3 tsp	117	0	14	0	0	0
Cheese - Parmesan, shredded, 2 tbsp	42	0	3	4	170	0
Nuts - Macadamia nuts, dry roasted, with salt added, 0.5 oz (10-12 ...	101	2	11	1	37	1
Kirkland Signature (Costco) - Raw Almonds, 0.5 oz	80	3	7	3	0	1
USDA choice - Beef skirt steak, 12 Ounces	748	0	41	89	0	0
	1,408	10	103	100	207	3
Dinner 930pm
Generic - Coconut Oil, 3 tsp	117	0	14	0	0	0
Steamed Spinach - Steamed Spinach, 4 oz	25	4	0	3	90	0
Organic - Kale, Steamed, Drained, With Salt, 3 cup	216	36	6	12	180	12
Rite Aid - Cod Liver Oil, 3 Softgels	15	0	2	0	0	0
Kerrygold - Pure Irish Butter Salted, 3 tablespoon (14 grams)	300	0	33	0	300	0
Generic - Alaskan Halibut-baked, 12 oz	376	0	6	76	280	0
Rice - Rice - Jasmine - Cooked, 2 Cup	410	90	1	8	0	0
Rite Aid - Cod Liver Oil, 3 Softgels	15	0	2	0	0	0
Generic - Vitamin D-50000, 1 pill	0	0	0	0	0	0
Homemade - Kombucha, 1 cup(s)	28	5	0	0	2	5
	1,502	135	64	99	852	17
Snacks
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
Gnc - Super Magnesium 400, 2 caplets	0	0	0	0	0	0
	0	1	0	0	0	0

Totals	2,915	147	167	199	1,059	21
Your Daily Goal	3,140	393	105	157	2,300	118
Remaining	225	246	-62	-42	1,241	97
	Calories	Carbs	Fat	Protein	Sodium	Sugar