CFE - run, long intervals
5x400m on 3' rest
1:22, 22, 21, 18, 20
HR averaged 131 including 10' easy warm up. Good run.
CF
3x OHS with 95# x10, 50 DBU
7:02
Menu:
Cacao nibs for lunch (14 g)
Post workout was blueberries, ground flax, hemp protein, almond milk
Dinner was large salad, cooked veggies, eggs and oatmeal
Snack was frozen banana, dry oatmeal
Total cals - 1,528
P - 17%
C - 55%
F - 28%
Here's a more detailed breakdown:
I make a TON of cooked veggies, fills up two big plates, have a HUGE salad and am completely stuffed by the end of dinner. But as you can see below, the salad and veggies is only about 400 calories. Then the three eggs, rice and oatmeal is 500. I'm enjoying the Warrior Diet.
LUNCH
| Cacao nibs 0.5 x 28g @ 10:00 AM |
80cals | ||||
Snack (night) |
Calories | Protein (g) | Fat (g) | Carbs (g) | Fiber (g) |
|
Banana, edible portion 100 x g @ 1:00 PM |
98 | 1 | 0 | 25 | 3 |
|
Quaker Oats, Quick, dry 1 x serving, 1/2 cup dry (1.4 oz) @ 1:00 PM |
300 | 10 | 6 | 54 | 8 |
| Total: | 239 | 6 | 3 | 50 | 7 |
Post Workout Shake |
Calories | Protein (g) | Fat (g) | Carbs (g) | Fiber (g) |
|
Blueberries, raw, edible portion 85 x g @ 12:00 AM |
48 | 1 | 0 | 12 | 2 |
|
almond milk 1 x cup @ 12:00 AM |
35 | 1 | 3 | 1 | 0 |
|
ground flaxseed 1 x 1 tsp @ 12:00 AM |
15 | 1 | 1 | 1 | 0 |
|
Hemp powder 0.25 x 4 tbsp @ 12:00 AM |
32 | 3 | 1 | 4 | 0 |
| Total: | 130 | 5 | 5 | 18 | 2 |
Dinner |
Calories | Protein (g) | Fat (g) | Carbs (g) | Fiber (g) |
|
Oatmeal 1 x One bowl @ 12:00 AM |
150 | 5 | 3 | 27 | 4 |
|
wild rice 1 x 46g or 1/4 c @ 12:00 AM |
150 | 3 | 2 | 12 | 0 |
|
Cage Free Eggs 3 x egg @ 9:00 PM |
210 | 18 | 12 | 0 | 0 |
| Total: | 510 | 26 | 17 | 39 | 4 |
Dinner - salad |
Calories | Protein (g) | Fat (g) | Carbs (g) | Fiber (g) |
|
Eggplant, raw, edible portion 30 x g @ 12:00 AM |
7 | 0 | 0 | 2 | 1 |
|
Kale, raw, edible portion 50 x g @ 12:00 AM |
25 | 2 | 0 | 5 | 1 |
|
Lettuce, cos or romaine, raw, edible portion 60 x g @ 12:00 AM |
10 | 1 | 0 | 2 | 1 |
|
Okra, raw, edible portion 157 x g @ 12:00 AM |
49 | 3 | 0 | 11 | 5 |
|
Onions, all types, raw, edible portion 69 x g @ 12:00 AM |
29 | 1 | 0 | 7 | 1 |
|
Tomato, red, ripe, raw, edible portion 328 x g @ 12:00 AM |
59 | 3 | 1 | 13 | 4 |
|
Squash, summer, zucchini, raw, edible portion 530 x g @ 12:00 AM |
85 | 6 | 1 | 18 | 6 |
|
Peppers, bell or sweet, green, raw, edible portion 130 x g @ 12:00 AM |
26 | 1 | 0 | 6 | 2 |
|
Agave Nectar 0.33 x tbsp @ 12:00 AM |
23 | 0 | 0 | 5 | 0 |
|
pumpkin seeds 0.33 x oz @ 12:00 AM |
50 | 2 | 4 | 2 | 0 |
|
Olives, Greek Black, ripe (Castella) 20 x g @ 9:00 PM |
47 | 0 | 4 | 3 | 0 |
| Total: | 410 | 19 | 11 | 73 | 21 |
| Calories | Protein (g) | Fat (g) | Carbs (g) | Fiber (g) | |
| Total: | 1528 | 63 | 44 | 216 | 38 |
No comments:
Post a Comment