Archive: Early January 2013 Food Log

Eat Well & Lift Heavy 

Tuesday, January 1, 2013
32 oz water with splash lemon and 1/2 tsp vitamin c (Sodium Ascorbate Powder)
20 oz coffee with splash raw milk
breakfast: bowl of roasted goat with tomatoes on squash
16 oz water with 3 Ultimate Immunity supplement
lunch: bowl of pulled pork with green onions
smoothie of 1/2 banana, 1/2 cup raspberries, 1/2 cup raw milk, 1/2 cup water, few ice cubes 1 scoop protein powder
spoonful of coconut butter
20 oz earl grey cream tea with splash raw milk
dinner: 1 Pecan Encrusted Tilapia filet with Orange Jicama Salsa on 3/4 cup smashed squash
8 oz water with supplements: magnesium, zinc, b complex, NAS, multi, vit D

Wednesday, January 2, 2013
16 oz coffee with splash raw milk
breakfast: 2 eggs scrambled with 2 cups spinach, 2 Tbs salsa, and topped with 3 Tbs guacamole
32 oz water
16 oz coffee with splash milk
lunch: cup of pulled pork on 2 cups spinach
1 pear
8 oz grape chia kombucha
workout: warm up run (5 min), shoulders and glutes (dumbbell shoulder press 3×12 light, 3×6 heavy, dumbbell lat raise 3×6, seated bent over dumbbell reverse fly 3×6, cable pull through 3×6, bent over bench cable glute kickback 3×12), incline cardio (10 minutes)
protein shake – 1 scoop protein powder in 12 oz water
dinner: 1 1/2 turkey burgers on 1/2 bunch garlic sauteed kale
16 oz water with splash lemon juice and vitamin c powder
12 oz peppermint green tea
8 oz water with supplements: magnesium, zinc, b complex, NAS, multi, vit D

(nutrition breakdown below. not exact, but a close snapshot of how my macronutrients are coming out. i’ll do this once in a while to try see where I’m at and what i need to work on.)

1-2-13 food log

Thursday, January 3, 2013
8 oz water with CLA
16 oz coffee with splash raw milk
breakfast: 1 egg scrambled with 1/3 cup egg whites, 1 cup spinach, 1/2 cup pulled pork, and 1/2 cup bubbies sauerkraut
32 oz water
lunch: heaping cup of garlic smashed sweet potatoes and 1 1/2 turkey burgers
workout: legs (5 minute quick run to warm up. barbell back squats 3×12 light, 3×6 heavy. leg press 3×6, deadlifts 3×6, and walking dumbbell lunges 3×12)
protein shake – 1 scoop protein powder with 12 oz water
dinner: spinach salad with grilled chicken, tomatoes, onion, and bit of bacon, no dressing. 1 1/2 bacon wrapped beef, onion, and pepper kebabs
12 oz water
1/2 Pecan Encrusted Tilapia filet with Orange Jicama Salsa (just a bit leftover)
1 cup cottage cheese with handful cherry tomatoes (still hungry!)
12 oz carrot cake rooibos tea
8 oz water with supplements: magnesium, zinc, b complex, NAS, multi, vit D

Friday, January 4, 2013
8 oz water with CLA
16 oz water with splash lemon juice and vitamin C and 1 Ultimate Immunity supplement
16 oz coffee with splash raw milk
breakfast: 1 egg scrambled with 1/3 cup egg whites, 2 Tbs onion, 1/2 cup chopped skirt steak, topped with 2 Tbs salsa and pack of guacamole
16 oz coffee with splash milk
32 oz water
lunch: 3/4 cup garlic smashed sweet potatoes and 1 cup pulled pork
premixed protein shake
workout: arms and abs (dumbbell bicep curl 3×12 light, 3×6 heavy, tricep pushdown – rope 3×6, alternate hammer curl 3×6, dumbbell standing triceps extension 2×6, cable crunch 2×12, air bike 2×20, hanging leg raise 2×20, decline crunch 1×25)
protein shake – 1 scoop protein powder with 12 oz water and 5 mg creatine powder
dinner: small polish sausage with 1 Tbs spicy mustard and 1/4 cup sauerkraut
dinner 2: 1/2 cup shredded roast chicken with 1 Tbs horseradish sourcream
16 oz decaf latte with shake cinnamon
16 oz water with creatine powder and vitamin c
1/2 cup paleo peach raspberry pecan crisp
8 oz water with supplements: magnesium, zinc, b complex, NAS, multi, vit D

Saturday, January 5, 2013
8 oz water with CLA
16 oz water with splash lemon juice and vitamin C
16 oz coffee with splash raw milk
breakfast: 2 Eggs Poached in Tomato Sauce
protein shake – 1 banana blended with a handful of ice, 2 cups water, 1 tsp creatine, and 1 scoop protein powder
lunch: salmon patty with 1/2 cup cottage cheese
1 spoonful of coconut butter
16 oz water
dinner: 1 cup vegetable beef brothy soup
1/2 orange
2 glasses wine (governor’s ball)
8 oz water
1 cup cottage cheese with 1 piece salami (really late and hungry)

Sunday, January 6, 2013
16 oz water
16 oz coffee with splash raw milk
breakfast: 1 piece Smoked Salmon, Tomato, and Goat Cheese Crustless Quiche
16 oz water with splash lemon juice, creatine, GSE, and vitamin C (wow, that was awful)
1/2 orange
lunch: 2 cups spinach with 1 cup shredded roast chicken, 2 Tbs salsa, 3 Tbs guacamole
3/4 apple with 2 Tbs almond butter
16 oz earl gray cream tea with splash raw milk
16 oz decaf latte
dinner: 4 Turkey Mushroom Lettuce Wraps with ground spiced turkey and mushrooms, salsa, and 3 Tbs guacamole
2 squares 85% chocolate
16 oz earl gray cream tea with splash raw milk
8 oz water with supplements: magnesium, zinc, b complex, NAS, multi, vit D

Monday, January 7, 2013
16 oz coffee with splash raw milk
breakfast: 1 piece Smoked Salmon, Tomato, and Goat Cheese Crustless Quiche
32 oz coffee with splash milk (2 – 16 oz cups)
32 oz water
lunch: couple ounces turkey breast with 2 Tbs pesto, 2 cups vegetable beef soup
pre-mixed protein shake
workout: chest, abs, and cardio – barbell bench press (3×12 light, 3×6 heavy), knee hip raise on parallel bars (3×20), abdominal pendulum (3×20), air bike (3×20), push ups (3×15), treadmill HIIT 10 minutes
protein shake – 1 scoop protein powder with 12 oz water and 5 mg creatine powder
5 dried figs
dinner: 4 Turkey Mushroom Lettuce Wraps with chicken, ground spiced turkey and mushrooms, salsa, and 3 Tbs guacamole
20 oz water with supplements: magnesium, zinc, b complex, NAS, multi, vit D

Tuesday, January 8, 2013
20 oz coffee with splash raw milk
12 oz water with vitamin d, ultimate immunity support, and probiotics
breakfast: protein shake – 1 scoop protein powder with 8 oz raw milk
16 oz apple spice tea
32 oz water
lunch: 1 cup cottage cheese and 1.5 cups garlic chicken brothy soup
workout: back, calves, and cardio – calf press on leg press (6×12), weighted calf raises (3×12), barbell deadlift (3×6 light, 3×6 heavy), one arm dumbell row (3×6), cable seated row (3×8), close grip lat pull down (3×6), treadmill HIIT 10 minutes
protein shake – 1 scoop protein powder with 12 oz water and 5 mg creatine powder
1 tsp almond butter with 1 dried fig (heaven)
dinner: 8 greek meatballs on 2 cups spinach with 1/2 orange and tsp balsamic
16 oz water
2 glasses wine

Wednesday, January 9, 2013
16 oz water with creatine, vitamin c, and splash lemon juice
16 oz coffee with splash raw milk
breakfast: 1 egg scrambled with 1/3 cup egg whites, 2 cup spinach, 1/2 cup spiced ground turkey, 2 Tbs salsa, and 3 Tbs guacamole
16 oz coffee with splash milk
lunch: couple ounces turkey breast with 1 Tbs pesto and 2 cups vegetable beef brothy soup
20 oz water
protein bar (think thin dark chocolate – amazing, though i don’t want to be eating these sort of things often)
1 cup full fat plain greek yogurt (zoi fave brand – definitely needed more fat today to stay satiated)
workout: shoulders, glutes, and cardio – dumbell shoulder press (3×12 light, 3×6 heavy), dumbbell lateral raise (3×6), clean and press (3×4), bent over banch cable kickback (3×12), barbell glute bridge (3×10), HIIT 10 minutes
protein shake – 2 scoops protein powder with 16 oz water
dinner: 1 1/2 cups chicken, mushroom, tomato sauce on 2 cups spinach, 5 spinach potato bites
16 oz water
2 dried figs with 2 tsp coconut butter
8 oz water with supplements: magnesium, zinc, b complex, NAS, multi, vit D

Thursday, January 10, 2013
16 oz water with creatine, vitamin c, and splash lemon juice
16 oz coffee with splash raw milk
breakfast: 4 apple raisin protein pancakes (just protein powder, unsweetened applesauce, egg whites, raisins – not great)
16 oz coffee with splash milk
4 dried figs
lunch: plate of chicken and vegetables from a Vietnamese restaurant
16 oz water
16 oz latte
8 oz coffee with splash milk
1/2 piece dried pineapple
1 think thin protein bar
dinner: 4 thin pieces beef roast, green salad, bit of sauteed green beans
2 Tbs justin’s maple almond butter
32 oz water
1 glass pinot gris
20 oz water
8 oz water with supplements: magnesium, zinc, b complex, NAS, multi, vit D

Friday, January 11, 2013
16 oz water with creatine, vitamin c, and splash grape juice
16 oz coffee with splash raw milk
breakfast: 1 chicken breast sauteed in coconut oil and curry, on 2 cups spinach, topped with 3 Tbs guacamole
3 dried figs
16 oz coffee with splash raw milk
lunch: 4 slices roast beef, lettuce, 2 slices tomato, 2 slices green bell pepper, 2 tsp dijon
16 oz water
24 oz coffee with splash raw milk
1/2 cup Asian pork (inside of pot stickers – tossed the shell)
1/2 piece dried pineapple
dinner: 1 cup orange chicken breast on 1 cup spinach with 1 Tbs green onion
1 cup cottage cheese with 1 Tbs green onion
16 oz peppermint green tea
16 oz water
1 square 85% chocolate
8 oz water with supplements: magnesium, zinc, b complex, NAS, multi, vit D

Saturday, January 12, 2013
16 oz coffee with splash raw milk
breakfast: salmon patty topped with 3 Tbs guacamole, a fried easy egg, and a touch of paprika
few ounces turkey breast with 1 Tbs pesto and drizzle balsamic
handful of pomegranate seeds and pith (from juicing) with 1/2 cup raw milk (eaten like cereal. really good!)
lunch: 3 slices Roasted Pork Sirloin with Pomegranate Balsamic Sauce, wedge of braised cabbage and 1/2 cup braised mire poix
dinner: meatballs with marinara over lots of spinach topped with parmesean (restaurant)
16 oz water
24 oz earl gray tea
2 squares 85% chocolate
8 oz water with supplements: magnesium, zinc, b complex, NAS, multi, vit D

Sunday, January 13, 2013
16 oz coffee with splash raw milk
breakfast: 1/2 chicken breast cooked in coconut oil and curry, then with 1/3 cup egg whites scrambled with 1 egg and 2 cups spinach, topped with guacamole
16 oz coffee with splash raw milk
lunch: split a grilled salmon filet with a side of sauteed vegetables, bit of tartar sauce with Aurelia (local restaurant)
20 oz water
12 oz sugar free vanilla latte
12 oz lavender kombucha
workout: legs and shoulders – barbell back squats 3×12 light, 3×6 heavy. leg press 3×6, deadlifts 3×6, and dumbbell box step ups (20), dumbbell lateral raise (2×10), dumbbell front raise (2×10), bicep curls (2×10)
think thin protein bar
16 oz americano with splash milk
1 apple with 2 Tbs almond butter
dinner: 1 chicken artichoke sausage over romaine with radishes, cucumber, sauerkraut, and bit of balsamic
16 oz water
3/4 cup plain yogurt with 1/2 scoop banana protein powder (yum!)
16 oz peppermint green tea with 1 Tbs supplemental gelatin
8 oz water with supplements: magnesium, zinc, b complex, NAS, multi, vit D

WOW, I’M REALLY TIRED OF LOGGING MY MEALS.

Monday, January 14, 2013
16 oz water with splash lemon juice and vitamin c with 10 drops GSE
16 oz coffee with splash raw milk
breakfast: 1 egg scrambled with 1/3 cup egg whites, 1 cup spinach, 1/2 cup curry chicken, bit of salsa, topped with 3 Tbs guacamole
16 oz coffee with splash raw milk
16 oz coffee with splash half and half (wee! too much caffeine!)
16 oz white tea
lunch: 1 cup bacon blue cheese potato salad, 1 1/2 cups tomato soup (restaurant)
12 oz water
workout: circuit of legs, abs, and arms (45 minutes)
protein shake – 1 scoop protein powder in 8 oz water
think thin protein bar
16 oz sugar free vanilla latte (bad idea)
dinner: bowl of chicken coconut curry soup over spaghetti squash
16 oz water
1 cup plain yogurt with 1/2 scoop protein powder
8 oz water with supplements: magnesium, zinc, b complex, NAS, multi, vit D

Tuesday, January 15, 2013
16 oz water with splash lemon juice and vitamin c with 10 drops GSE
16 oz coffee with splash raw milk
breakfast: 2 eggs scrambled with 1/4 cup egg whites, 1/2 cup mushrooms, 1 cup spinach, 1/2 cup chicken sausage, bit of salsa, topped with 3 Tbs guacamole
16 oz coffee with splash milk
lunch: green salad with bit of italian dressing, 1/2 potato with 1 Tbs sour cream and sprinkle of green onion, 1/2 cup sauteed veg, small piece steak (restaurant meeting)
12 oz water
8 oz coffee with splash cream
1 cup cottage cheese
16 oz coffee with splash milk (do i drink too much coffee?)
32 oz water
16 oz water
3/4 apple with 1 Tbs almond butter
dinner: bowl of chicken coconut curry soup over spaghetti squash
8 oz water with splash lemon juice, vitamin c, and GSE
1 cup plain yogurt with 1/2 scoop protein powder
8 oz water with supplements: magnesium, zinc, b complex, NAS, multi, vit D

Wednesday, January 16, 2013
16 oz water with splash lemon juice and vitamin c with 10 drops GSE
16 oz coffee with splash raw milk
breakfast: 1/2 cup egg whites scrambled with 1/2 cup mushrooms, 2 cups spinach, 2 Tbs sauerkraut, topped with 3 Tbs guacamole
16 oz coffee with splash raw milk
16 oz coffee
1 banana
quest protein bar in chocolate brownie
lunch: 1 cup chicken coconut curry soup over spaghetti squash
1 cup plain greek yogurt with 1/2 scoop protein powder
32 oz water
16 oz coffee with splash milk

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One thought on “Archive: Early January 2013 Food Log

  1. Pingback: Checking In | Good Life Farm

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