Boise Kettlebell Lifting

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

TRAINING:

1030AM-

23 GETUPS: 16KG-48KG.

530PM-

Short and relatively light workout just enough to stimulate the nervous system, train the hinge and squat a little and then stretch out.

10 X 10 2-ARM SWINGS WITH 36KG. 60 SECONDS REST BETWEEN SETS.

5 X 5 GOBLET SQUATS W/36KG. 60 SECONDS REST BETWEEN SETS.

NUTRITION:

Going to try and log a Mongolian BBQ meal into myfitnesspal. I'm sure it won't be very close to accurate, but the "dinner" section will be a huge bowl of nothing but veggies and chicken, with all clear sauces like ginger, curry, garlic, and red pepper flake. I was very low on my protein today.

Your Food Diary For:

Breakfast (after workout: 1130am) Calories Carbs Fat Protein Sodium Sugar
Carnivor Beef Amino - Carnivor Beef Amino, 2 tablt 24 0 0 6 0 0

24 0 0 6 0 0
Lunch 130pm
Jones Creek - Grass Fed Ribeye, 1.3 container (6 oz ea.) 208 0 4 26 143 0
Generic - Coconut Oil, 3 tsp 117 0 14 0 0 0
Generic - Vitamin D-50000, 1 pill 0 0 0 0 0 0
Eggs - Fried (whole egg), 2 large 185 1 14 13 188 1
Kerrygold - Sweet Cheddar Cheese, 1 oz 110 0 9 7 210 0
Nuts - Macadamia nuts, dry roasted, with salt added, 1 oz (10-12 ke... 203 4 22 2 75 1

823 5 63 48 616 2
Dinner 8pm
Broccoli - Broccoli, Steamed, 1 cup 20 4 0 1 33 2
Homemade - Baked Chicken Breast, 6 oz 328 0 3 30 388 0
Sunflower Seeds - Raw., 1/4 cup (33g) 200 0 17 0 0 0
Generic- - Purple (Red) Cabbage, 1 cup chopped 28 7 0 1 24 3
Steamed Spinach - Steamed Spinach, 4 oz 25 4 0 3 90 0
Generic - Sesame Seed Oil, 6 Tbsp (14g or 15 mL) 780 0 84 0 0 0
White Rice - White Rice, 2 cup 410 88 0 2 0 0
Carnivor Beef Amino - Carnivor Beef Amino, 2 tablt 24 0 0 6 0 0
Generic - Vitamin D-50000, 1 pill 0 0 0 0 0 0
Nature Made - Fish Oil 1000mg, 3 softgels 30 0 3 0 0 0
Generic - Chopped Raw Green Onion, 1 chopped raw green onion 5 1 0 0 0 1

1,850 104 107 43 535 6
Snacks 11pm
Gnc - Super Magnesium 400, 2 caplets 0 0 0 0 0 0
Sundown Naturals - Zinc 50mg, 1 caplet 0 0 0 0 0 0
Nature's Way - Vitamin B6, 1 Capsule 0 1 0 0 0 0

0 1 0 0 0 0
   
Totals 2,697 110 170 97 1,151 8
Your Daily Goal 3,140 393 105 157 2,300 118
Remaining 443 283 -65 60 1,149 110
Calories Carbs Fat Protein Sodium Sugar

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