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Food for 24 February 2012

Servings Item Calories Protein Carbs Fat Time Notes
1 Stockyards beef brisket 473 22.9 58.5 16.7 12:30 Soooo gooooodddd
0.5 Stockyards butter burger 322 16.845 25.15 15.955
2 Stockyards fried chicken 688 74 54 16
1 Steel-cut oats 160 5 27 2.5 14:58
1 Wild blueberries 80 0 18 0
1 Scoop ON Whey 130 24 4 1.5
2 Peanut butter 200 8 6 16
0.5 Liberté greek yogurt 50 9 3 0 17:52
1 Peanut butter 100 4 3 8
0.5 Liberté greek yogurt 50 9 3 0 Magic bullet’d
2 Peanut butter 200 8 6 16
1 Frozen berries 60 1 15 0.5
1 Ground flaxseed 60 3 4 4.5
1 Scoop ON Whey 130 24 4 1.5
1.5 Liberté greek yogurt 150 27 9 0 18:41
2 Peanut butter 200 8 6 16
1 Steel-cut oats 160 5 27 2.5 19:34
1 Scoop ON Whey 130 24 4 1.5
2 Peanut butter 200 8 6 16
1.5 Liberté greek yogurt 150 27 9 0 21:26
2 Peanut butter 200 8 6 16
Totals 3893 315.745 297.65 151.155

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Food for 23 February 2012

Servings Item Calories Protein Carbs Fat Time Notes
1 Steel-cut oats 160 5 27 2.5 12:38
1 Wild blueberries 80 0 18 0
1 Scoop ON Whey 130 24 4 1.5
2 Peanut butter 200 8 6 16
1 ON Whey w/water 130 24 4 1.5 13:30 Pre-WO
1 ON Whey w/water 130 24 4 1.5 14:30 Post-WO
5 Lean ground beef 390 25 50 8 15:33
1 Spinach 21 2.7 3.4 0.5
1.5 Liberté greek yogurt 150 27 9 0 16:12 Magic Bullet’d
2 Peanut butter 200 8 6 16
1 ON Whey w/water 130 24 4 1.5
1 Wild blueberries 80 0 18 0
Ridiculous amounts Korean BBQ Lots Hella not much Lots 20:30-23:00
Totals 1801 171.7 153.4 49

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Workout for 23 February 2012

13:30 at the AC:

  • Bottom-up Jump Squat: 225lb x3, 275lb x3, 315lb x2 
  • Squat: 365lb x3, 330lb x4, 315lb x5 
  • OHP: 140lb x5x3, x4x2, x5 (Smolov Jr W3D2 - fucked up sets 5 & 6)
  • Chinup: +90lb x5x3 
  • Barbell Pullover: 50lb x10 
  • GHR x10x2 (hands on head )
  • Ab wheel x5

Weighing in at 94.45kg

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Workout for 22 February 2012

7:00 at TorontoBJJ:

  • 2hr BJJ

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Food for 22 February 2012

Servings Item Calories Protein Carbs Fat Time Notes
1 ON Whey w/water 130 24 4 1.5 07:00 Pre-BJJ
1 ON Whey w/water 130 24 4 1.5 09:00 Post-BJJ
1 Steel-cut oats 160 5 27 2.5 12:37
1 Wild blueberries 80 0 18 0
1 Scoop ON Whey 130 24 4 1.5
1 Astro greek yogurt 200 10 8 13 13:00 Magic Bullet’d
2 Peanut butter 200 8 6 16
1 Wild blueberries 80 0 18 0
1 Scoop ON Whey 130 24 4 1.5
40 Chicken wing 3920 365.2 0 780 15:50
1 Sauerkraut 35 2 7 0 17:45
2 Astro greek yogurt 400 20 16 26 17:59
2 Peanut butter 200 8 6 16
1 Wild blueberries 80 0 18 0
1 Scoop ON Whey 130 24 4 1.5
1 Steel-cut oats 160 5 27 2.5 19:24
1 Wild blueberries 80 0 18 0
1 Scoop ON Whey 130 24 4 1.5
2 Peanut butter 200 8 6 16
Totals 6575 575.2 199 881

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Food for 21 February 2012

Servings Item Calories Protein Carbs Fat Time Notes
1 ON Whey w/water 130 24 4 1.5 11:00 Pre-WO
1 ON Whey w/water 130 24 4 1.5 12:00 Post-WO
4.5 Lean ground beef sirloin 990 85.5 0 67.5 12:46
1 Sauerkraut 35 2 7 0
1 Steel-cut oats 160 5 27 2.5 13:19
1 Wild blueberries 80 0 18 0
1 Scoop ON Whey 130 24 4 1.5
1 Astro greek yogurt 200 10 8 13 13:40 Magic bullet’d
2 Peanut butter 200 8 6 16
1 Wild blueberries 80 0 18 0
1 Scoop ON Whey 130 24 4 1.5
1 Raw almonds 312 11 10.6 27.5 13:41
1 Quaker instant oatmeal 130 2.7 27 1.5 15:50
1 Scoop ON Whey 130 24 4 1.5
1 Wild blueberries 80 0 18 0
1 Peanut butter 100 4 3 8
1 Astro greek yogurt 200 10 8 13 17:55
1 Wild blueberries 80 0 18 0
1 Scoop ON Whey 130 24 4 1.5
4.5 Lean ground beef sirloin 990 85.5 0 67.5 18:00
1 Spinach 21 2.7 3.4 0.5
1 Broccoli 26 2 5 0.3
1 Sour cream 50 2 2 4
2 Astro greek yogurt 400 20 16 26 19:23
1 Peanut butter 100 4 3 8
Totals 5014 398.4 222 264.3

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Workout for 21 February 2012

11:00 at the AC:

  • OHP: 60kg x6x6 (Smolov Jr W3D1)
  • Deadlift: 120kg x5, 150kg x3, 190kg x4, 171kg x5, 160kg x7
  • Cable hammer curls: 32kg x10, 45.5kg x10, 50kg x10x3 
  • Pullup +90lb x3 (Doing these after curls didn’t work very well)
  • Ab wheel (standing) x5

Weighing in at 94.45kg

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Food for 20 February 2012

Servings Item Calories Protein Carbs Fat Time Notes
1 ON Whey w/water 130 24 4 1.5 12:05
3 Scrambled eggs 210 15 3 13.5 12:40
1 Croissant 290 6 31 17 13:40
2 Chicken shwarma 960 70 114 28
2 Lindt chocolate 160 2 12 12 14:30
2 Lindt chocolate 160 2 12 12 16:00
1 Arugala salad 66 5.25 7.62 2.43
1.5 Carbonara 870 43.95 117 25.5
1 Lindt chocolate 80 1 6 6 20:06
2 Peanut butter 200 8 6 16 20:15
1 Steel-cut oats 160 5 27 2.5 20:33
1 Wild blueberries 80 0 18 0
1 Scoop ON Whey 130 24 4 1.5
1 Raw almonds 312 11 10.6 27.5 20:54
Totals 3808 217.2 372.22 165.43

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Workout for 19 February 2012

10:40 at the AC:

  • OHP: 60kg x3, 69kg x3x10 (Smolov Jr W2D4)
  • Front squat: 69kg x5, 80kg x3, 120kg x4, 110kg x5, 100kg x6 (Pause @ bottom on first two sets)
  • Chinup: +90lb x5x3 
  • Shrug: 455lb x5, 495lb x3, 545lb x3, 585lb x3, 635lb x3, 675lb x2x2 
  • GHR: x5x2 (Hands on head (increases 2nd moment of area))
  • Ab wheel standing x10

Weighing in at 95.4kg

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Food for 19 February 2012

Servings Item Calories Protein Carbs Fat Time Notes
1 ON Whey w/water 130 24 4 1.5 10:20 Pre-WO
1 ON Whey w/water 130 24 4 1.5 11:40 Post-WO
1 Steel-cut oats 160 5 27 2.5 12:35
1 Wild blueberries 80 0 18 0
2 Peanut butter 200 8 6 16
1 Scoop ON Whey 130 24 4 1.5
1 Reese peanut butter heart 180 3 20 10 12:46
1 Reese peanut butter heart 180 3 20 10 14:12
4.5 Extra lean ground chicken 540 85.5 0 22.5 14:23
1 Spinach 21 2.7 3.4 0.5
1 Broccoli 26 2 5 0.3
1 ON Whey w/water 130 24 4 1.5
1 Ground flaxseed 60 3 4 4.5
1 Reese peanut butter heart 180 3 20 10 15:53
2.5 Ground beef 425 57.5 0 20 16:55
3 Vegetable rolls 280.75 6.25 50.325 11.73
1 Astro greek yogurt 200 10 8 13 19:45 Magic Bullet powah
1 Wild blueberries 80 0 18 0
1 Scoop ON Whey 130 24 4 1.5
2 Peanut butter 200 8 6 16
1 Steel-cut oats 160 5 27 2.5 20:42
1 Wild blueberries 80 0 18 0
2 Peanut butter 200 8 6 16
1 Scoop ON Whey 130 24 4 1.5
1 Raw almonds 312 11 10.6 27.5 20:55
2 Astro greek yogurt 400 20 16 26 22:26
1 Peanut butter 100 4 3 8
1 Wild blueberries 80 0 18 0
1 Astro greek yogurt 200 10 8 13 23:04 Magic Bullet’d
2 Scoop ON Whey 260 48 8 3
2 Wild blueberries 160 0 36 0
Totals 5544.75 446.95 380.325 242.03

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