Archive for November, 2007

Day 18 – 20071126

Uncategorized | Posted by brianpcf
Nov 26 2007
Back on the wagon…

0800

5 P – 4 eggs, 1 oz cheese

5 C – mixed fruit, some veggies

5 F – 15 almonds

All good the rest of the day. Going to post audit’s vice every day from here on out, think I have the basics down.

Day 13 – 20071121

Uncategorized | Posted by brianpcf
Nov 21 2007

0800
5 P – 5 eggs
5 C – mixed fruit
5 F – 1 Tbs half and half, 12 almonds

1200
5 P – 5 oz ground beef (grassfed)
5 C – 2 cups greens (=1/2), 3/4 cup tomatoes, 1 cucumber, 1 apple, 1 1/2 cup mushrooms (=1/2)
5 F – 1 2/3 tsp olive oil

1430
Zone Bar = 2 P/2 C/2 F

1700
2 P – 1 scoop protein powder
2 C – 1 cup berries
2 F – 6 cashews

1930
5 P – 5 oz chicken
5 C – 3 x 3/4 cup brussell sprouts, 1 apple
5 F – 15 pecans

Day 12 – 20071120

Uncategorized | Posted by brianpcf
Nov 20 2007
0800
5 P – 4 eggs, 1 oz cheese
5 C – 1 cup mixed veg, mixed fruit
2 F – 2 Tbs half and half
Notes: didn’t know how much half and half I needed going in, will increase fat blocks later today.

1230
5 P – 5 oz chicken breast
6 C – 1 cup green beans, 3/4 cup kidney beans, 1 1/4 cup brocolli, 1 1/4 cup peppers
6 F – 1 Tbs half and half; there was olive oil on the veggies and meat, so am counting that as my fat blocks

1530
2 C -1 pear
4 F – 12 almonds
Notes: lost my cottage cheese and had to make up fat blocks.

1845
2 C – 1 apple
Notes: running out the door to make CFDC Class

2100
6 P – 3 scoops protein powder
6 C – 2-3 cups of mixed berries in coconut milk
6 F – 18 cashews

Total: 16 P/21 C/18 F
Notes: So didn’t hit my optimum here, but not too bad with all the running around.

CF CERT PITTSBURGH

Uncategorized | Posted by brianpcf
Nov 20 2007


As an aside, completed the Level I CrossFit Cert this past weekend at CrossFit Pittsburgh. Thanks to Jennifer and Mike for hosting and for having a terrific facility.

http://crossfitpittsburgh.com/

Got to meet Coach and Nicole and some great trainers, including Steve from CF Ocean City, and some other great trainers as well.

Day 11 – 10071119

Uncategorized | Posted by brianpcf
Nov 19 2007
0800

6 P – 4 eggs, 2 oz cheese
5 C – 1 1/4 cup mixed veg, 2 cup mixed fruit
5 F – 15 almonds/cashews

1130
5 P – 5 oz chicken
5 C – 3 cups romaine, 1 cup tomatoes, 1 1/4 cup cauliflower, 1 apple
5 F – 1 2/3 tsp olive oil
Notes: Tried to do all veggies, but couldn’t finish all the stuff I got, so had to do an apple.

1500
2 P – 2 oz roast beef
2 C – 1 apple
2 F – 6 almonds

1900
5 P – 5 oz grassfed ground beef
4 C – 3 cups green beans, 2 cups brocolli, 1 1/3 cup onion
5 F – 1 2/3 tsp olive oil
Notes: didn’t know I didn’t get enough carb blocks there. It was tough enough getting down the above. Starting with grassfed beef from www.grassfedbeef.com. Tasted fine, didn’t do a great job of cooking it though.

2200
2 P – 1 scoop protein powder
2 C – 1 cup berries
2 F – 6 cashews

Day 10 – 20071118

Uncategorized | Posted by brianpcf
Nov 19 2007

0900
0 P – nothing
2 C – 1 pear
2 F – 6 almonds/cashews
Notes: stomach was all messed up from night before

1200
4 P – 3 oz turkey, milk
5 C – bagel, milk
5 F – 15 almonds/cashews

1900
5 P – 5 oz turkey
6 C – bread
5 F – avacado
Notes: traveling back from CF Cert

Total: 9 P/13 C/12 F

Day 9 – 20071117

Uncategorized | Posted by brianpcf
Nov 19 2007

0730
3 P – veggie omelet
3 C – two slices bread, veggies in omelet
3 F – 1 tsp butter

1200
5 P – 5 oz chicken
5 C – misc fruit/veg
5 F – 15 almonds/cashews

1600
Wow, lots of beer and pizza

1900
Wow, wine, dinner, dessert

Total: (est) 18 P/50 C/25 F

Day 8 – 20071116

Uncategorized | Posted by brianpcf
Nov 16 2007

0730
5 P – 4 eggs, 1 oz cheese
5 C – 1 pear, 1 apple, some raisins
5 F – 1 2/3 tsp sunflower seeds

1130
5 P – talapia
5 C – 4 cups salad, 3 cups mushroom, 1 cup artichoke hearts, 1 pear
5 F – 1 2/3 tsp olive oil
Notes: Couldn’t finish all the artichoke hearts, just couldn’t get them down.

1500
2 P – 2 oz cottage cheese
2 C – 1 apple
2 F – 6 almonds

1900
5 P – 5 oz canadian bacon
4 C – 1 apple, 1 pear
5 F – 15 almonds

2130
2 P – 2 oz cheese
2 C – 1 apple
2 F – 6 almonds

Total: 19 P/18 C/19 F

Day 7 – 20071115

Uncategorized | Posted by brianpcf
Nov 16 2007

0800
5 P – 5 eggs
5 C – mixed fruit
5 F – 15 almonds

1200
5 P – 5 oz canned tuna
5 C – 4 cups spinach, 1 cucumber, 1 cup tomato, 1 pear
5 F – 1 2/3 tsp olive oil (+ 1 2/3 tsp olive oil b/c tuna in water, so fat blocks don’t count towards total)

1530
2 P – 2 oz cottage cheese
2 C – 1 pear
2 F – 2/3 tsp sunflower seeds

1900
5 P – 5 oz roast beef
5 C – 1 1/4 cup peppers, 3/4 cup brussel sprouts, 1 1/4 cup yellow squash, 1 apple
5 P – 1 1/4 tsp sunflower seeds

2300
2 P – 1 scoop protein powder
2 C – 1 cup berries
2 F – 6 cashews

Total: 19 P/19 C/19 F

Day 6 – 20071114

Uncategorized | Posted by brianpcf
Nov 14 2007
0730

5 P – 4 eggs, 1 oz cheese
5 C – two slices bread (large)
5 F – 1 2/3 tsp butter

1100

5 P – 3 oz steak, 2 oz ham
5 C – 4 cups spinach, 1 cucumber (9 in), 1 cup tomatoes, 1/2 cup watermelon, 1/2 cup pineapple
5 F – 1 tsp olive oil, 6 peanuts, 1/3 tsp sesame seeds
Notes: that’s a lot of vegatables.

1530

4 P – 4 oz ham
4 C – apple, banana
4 F – 12 cashews/almonds
Notes: Too many blocks, but I had extra food and was hungry.

1830

5 P – 5 oz steak
5 C – 12 asparagus spears, 3 3/4 cup mixed veggies
5 F – 1 2/3 tsp olive oil

2130
2 P – 1 scoop protein
2 C – 1 cup strawberries
3 F – 9 cashews

Total Blocks: 21 P/21 C/22 F

Notes: So a few blocks over my goal of 19, but felt like I needed it. Should be good with 19 tomorrow.