Swam at lunch:
10' Total Immersion warmup
4x400y on 7:30.
6:54
7:13
7:15
7:14
Good swim...total of .91 miles in 30'
Focused on stroke count per length...tried to keep it around 15 per 25 feet.
Menu:
Pecan pie LARA bar after swim
pre-dinner snack: blueberry shake (blueberries, flaxseed, hemp protein, almond milk)
Dinner was large salad, cooked veggies, 3-egg omelet, wheat rolls from Natural Grocers (we made dinner for some friends who just had a baby and I ate a leftover roll).
Snack was wheat tortilla and beans (from Natural Grocers), frozen banana and blueberries.
Total Calories 1,584
P - 18%
C - 54%
F - 28%
Lunch | Calories | Protein (g) | Fat (g) | Carbs (g) | Fiber (g) |
| LARA pecan 1 x bar @ 1:00 PM | 220 | 3 | 13 | 24 | 0 |
| Total: | 220 | 3 | 13 | 24 | 0 |
Afternoon Snack | Calories | Protein (g) | Fat (g) | Carbs (g) | Fiber (g) |
| Blueberries, raw, edible portion 85 x g @ 5:00 PM | 48 | 1 | 0 | 12 | 2 |
| almond milk 1 x cup @ 5:00 PM | 35 | 1 | 3 | 1 | 0 |
| ground flaxseed 1 x 1 tsp @ 5:00 PM | 15 | 1 | 1 | 1 | 0 |
| Hemp powder 0.25 x 4 tbsp @ 5:00 PM | 32 | 3 | 1 | 4 | 0 |
| Total: | 130 | 5 | 5 | 18 | 2 |
Dinner | Calories | Protein (g) | Fat (g) | Carbs (g) | Fiber (g) |
| Kale, raw, edible portion 23 x g @ 7:00 PM | 12 | 1 | 0 | 2 | 0 |
| Okra, raw, edible portion 157 x g @ 7:00 PM | 49 | 3 | 0 | 11 | 5 |
| Onions, all types, raw, edible portion 38 x g @ 7:00 PM | 16 | 0 | 0 | 4 | 1 |
| Peppers, bell or sweet, green, raw, edible portion 50 x g @ 7:00 PM | 10 | 0 | 0 | 2 | 1 |
| Spinach, raw, edible portion 55 x g @ 7:00 PM | 13 | 2 | 0 | 2 | 1 |
| Squash, summer, zucchini, raw, edible portion 440 x g @ 7:00 PM | 70 | 5 | 1 | 15 | 5 |
| Tomato, red, ripe, raw, edible portion 293 x g @ 7:00 PM | 53 | 3 | 1 | 11 | 4 |
| wild rice 1 x 46g or 1/4 c @ 7:00 PM | 150 | 3 | 2 | 12 | 0 |
| Cage Free Eggs 3 x egg @ 7:00 PM | 210 | 18 | 12 | 0 | 0 |
| pumpkin seeds 0.33 x oz @ 7:00 PM | 50 | 2 | 4 | 2 | 0 |
| wheat rolls 1.88 x 43 g @ 7:00 PM | 169 | 8 | 2 | 32 | 0 |
| Olives, Greek Black, ripe (Castella) 15 x g @ 7:00 PM | 35 | 0 | 3 | 2 | 0 |
| Total: | 837 | 45 | 25 | 95 | 16 |
Evening Snack | Calories | Protein (g) | Fat (g) | Carbs (g) | Fiber (g) |
| Banana, edible portion 100 x g @ 9:00 PM | 89 | 1 | 0 | 23 | 3 |
| tortillas 1 x tortilla @ 9:00 PM | 160 | 5 | 3 | 27 | 0 |
| Bearitos 1 x 130g @ 9:00 PM | 100 | 6 | 0 | 17 | 0 |
| Blueberries, raw, edible portion 85 x g @ 9:00 PM | 48 | 1 | 0 | 12 | 2 |
| Total: | 397 | 13 | 4 | 79 | 5 |
| Calories | Protein (g) | Fat (g) | Carbs (g) | Fiber (g) | |
| Total: | 1584 | 66 | 46 | 216 | 23 |
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