America wins World Series! USA! USA!

...sighs, if I were back in Mass I would totally park all the way out at Alewife, take the train in just to see the parade and then spend the rest of the day trying to get out of the parking garage. It would be worth it. I miss the traffic and the bars with shouting Irish boys and autumn that lasts more than two weeks and bricks and concrete and my ugly uncomfortable Fenway Park.

Which may explain my uncalled for driving behavior this morning:

Dear frustrated redneck guy in pickup,

This is just to say, I apologize for this morning. When you roared up behind me right after I pulled out onto the main road, I was unprepared and it triggered some rude driving behavior. It was early and I didn't realize I was driving 5 miles under the speed limit, so when you started tailgating I just turned my mirrors so I wasn't blinded by your headlights and stuck to driving 5 miles under the limit. If you had backed off a little, I would've sped up.

Instead I kept you trapped behind my little Honda until the merge. And I knew you would wrench the steering wheel and lunge into the other lane behind traffic. Did you notice how you were then trapped because I was half a car length behind the person in front of you? Did it on purpose, sorry! And then, just to give you hope, I sped up a little so you would swerve in behind me. Then you were trapped again because I wasn't going fast enough for you to switch back into the other lane. On purpose. Sorry! I kept you there just until you were safely stuck in the morning rush, then I peeled off to take the shortcut.

Anyway - I hope you weren't in a legitimate hurry, but you seemed like such an asshole I could not resist the opportunity to fuck with you and drive up your blood pressure. I'm sure you're actually a very nice person. In fact, I'm considerate most of the time. But not this morning, so please accept my apologies.

xoxo,
keiko

7:00 wake
9:00 chicken breast in eggplant sauce (yeeech! Bitter and nasty), coffee
11:30 carrots, beef jerky, green tea
1:30 turkey lettuce wraps
4:00 boiled egg, apple
7:00 ½ giant artichoke, buffalo in tomato sauce
8:55 metabolic drive, peanut butter

I don’t have exact numbers because I failed to measure and weigh the stuff I cooked this weekend, but today was a little too low. By my estimates, under 1000cals (but 114g protein)

PROGRESS!!!1

AAAAH HAHAHAHAHAHAHA

129.6LB and 28.something on the Omron. That means I lost exactly 3lb since October 2nd and it's the first time I've been below 130 since spring. Granted, 2 of those pounds crept on as a rebound from when I was injured (riiiitttzz bitttssss) so it was nice to see the numbers go down.

I really buckled down these last two weeks meaning I kept compliant during weekends, but since I've been house/catsitting I haven't been able to weigh myself. I hate not being able to weigh myself every morning. I know some people can't because they freak out when the numbers fluctuate, but it makes me feel better to observe them and (hopefully) watch them trend down. I hate the suspense of a weigh-in day.

In other news, didja see my boy Daisuke get a RiBI?


Plan o' the day:
bfast: turkey stuffed mushrooms, apple, coffee
lunch: buffalo in tomato sauce
LISS 60m
snack: super shake
dinner: tofu in eggplant gravy
snack: metabolic drive

Happy Caturday

---------------------------------
A miracle occurred: I slept til 7:55 this morning which is entirely unheard of. I went to bed a little late, but since cats keep their own schedule I was prepared to be annoyed out of bed much earlier. On the occasion that I'm conscious first, I take it upon myself to wake the cat. Fair's fair.

So the only real change I've made is adding waxy maize into my workout drink and I dare say that I think I am recovering a little faster. Usually when my legs get trashed it takes the rest of the week and the weekend til they stop feeling so heavy. Yesterday, PWO I was so weary I took the elevator instead of the stairs, but this morning I feel fine. The placebo effect is still an effect!

Saturday plan:
7:55 wake (!!)
9:00 buffalo burger in tomato sauce, spinach, coffee
12:00 teriyaki pork, carrot, lettuce
3:00 ostrim, apple
6:00 mushrooms stuffed w/turkey
8:00 metabolic drive - didn't end up eating this

Belated Friday:
4:45 wake, much bargaining, I win in the end
5:30 whey + waxy maize, TT wo D deadlifts and posterior chain stuff, work on flying kicks on heavy bag
7:00 green beans, brown rice, scrambled tofu
9:30 (hungry!) boiled omega egg, apple, coffee
12:00 I don’t want to eat my lunch, no no no! purchased chicken Caesar w/ dressing on the side, ate a few croutons
4:00 carrots, ranch meatloaf burger, green tea
7:00 ground buffalo w/ tomato sauce, mashed cauliflower

Cals: 1440
Carb: 109g tot (25% net)
Fiber: 21g
Fat: 62g (43%)
Prot: 119g (33%)

Death and the Arctic

People are still chuckling about the vampires. My Dad was actually in Barrow, AK a few years ago. he said he was assigned a young Native lad with a rifle over his shoulder to escort him wherever he needed to go. One morning he showed up at the hotel with no hat on and said, "It's -90. You'd better stay in today." Also, I looked up "utilidor" and it does not mean "pod with a grinder in it", it means "utility corridor" or TUNNELS CONNECTED to STUFF.

I was supposed to go see "Into the Wild" with someone and I haven't yet. I guess it bugs me a little because people who live south of here all kind of gaze into their Starbucks and talk wistfully about adventurous spirit like we're being unimaginative and practical when we look at things like "Wild" or "Grizzly Man" and say, "What a dumbass." And a lot of people who say "dumbass" are those who moved up here because they visited and couldn't get the sub-Arctic out of their hearts. I have friends who live like mountain men, and friends who take every opportunity to ski off into the wilderness, and who've summitted the highest peak in North America. And do you know what? They went PREPARED and they came home again. While they understand the romantic adventurous spirit that drives people, they also have a great deal of RESPECT for this place. Anyone who thinks God loves humans more than the rest of creation might do well to be dropped off a few days out of town for half an hour where they'll quickly realize they are a barely visible speck in a vast unforgiving achingly beautiful expanse of wilderness. It's not Wyoming, it's not Colorado, you're 100 miles south of the Arctic Circle and if you don't have some well-deserved fear and respect for that situation there will soon be nothing left of you at all.

4:30 wake
5:30 whey+waxy maize, TT wo C (heavy delts/lats), LISS
7:00 apple turkey sausage burger w/ rice and peas, berries, coffee
10:00 ranch meatloaf burger, apple, green tea
1:00 1/2 prime rib sandwich w/ fries and salad
4:00 romaine lettuce, 2oz salmon, green tea
5:30 the rest of the sandwich, mashed cauliflower
6:30 TKD 1h
8:00 Metabolic Drive

Belated Wednesday
7:00 wake (trouble sleeping, uuuugh)
8:00 Whey + waxy maize; HIIT, LISS 60m tot
10:00 microwave muffin, coffee, apple
1:30 peanut salsa chicken w/ spinach (didn't finish)
4:00 carrots, halibut
7:00 salmon, cauliflower, smart balance, coffee, viactiv

The importance of social support (and video games)

I would just like to say that I appreciate the fact that my colleagues are all gym rats too. While they're not really into nutrition like someone who weighs their food and makes macro calculators in Excel, they try to eat healthy and clean. So they all looked on with polite curiosity when I pulled a head of romaine and a meatloaf ranch burger out of my lunch bag.
"I deconstructed my salad." I announced, "I get tired of chasing lettuce fragments around a tupperware with a dull plastic fork". They all protested weakly about how the charm of a salad was the different mixture of ingredients you get with every bite and then patiently ignored me while I ate lettuce with my hands. What are friends for?

In other news........THE NEW DOUBLE FINE GAME HAS BEEN ANNOUNCED!

errrr... ok, it looks like "Pick of Destiny" got hit in the head... (PoD: I want 90 minutes of my life back!) but Tim Schafer has the best blog evar (see sidebar). Marry me, Tim! (Schafer, not Asian Fetishist Tim, tho I adore you always, but not in that way, disclaimer disclaimer) and Jason Varitek!... and that Jack guy from "Torchwood" who's sort of like a tall handsome Tom Cruise but creepy in a different way!
On second thought, the cat and I are very happy together, go away!

4:30 wake
5:30 TT workout A, HIIT,
WO drink = 1 scoop whey with 20g waxy maize
7:00 Brown rice farina, 2 omega eggs, orange, coffee
11:00 (late! #@$@#$!!!) hardboiled egg
12:00 romaine lettuce, turkey/bison ranch meatloaf burger
3:00 ostrim jerky, carrots, coffee
6:00 coffee, brussel sprouts, halibut
8:00 metabolic drive

Cals: 1258
Carb: 124g tot (34% net)
Fiber: 16g
Fat: 34g (27%)
Prot: 118g (37%)

My boys done good

and it looks like they're not shaving their lucky whiskers, lol.

I totally felt like I'd been flogged this morning, that's the sign of a good deadlift workout. And my right leg is tired for some reason. Did a lot of general running around and more carpet shampooing again. It snowed all week and it's annoying to walk in and not quite enough to do any snow sports, but soon someone's going to teach me to skate-ski and a couple of other colleagues want to learn how to snowboard.


7:00 wake (no cat alarm! ahaahahaha)
8:00 coffee, pineapple/berry/lime/Met Dr smoothie
10:00 orange, tuna/tofu burger
12:30 tuna salad and lettuce
2:30 tuna/tofu burger (at last, leftovers are gone)
6:30 CHEAT: homemade spareribs, 1/2c br rice, brussel sprouts, 1 piece rhubarb crumble w/ ff Cool whip

Vegan Pesto

which I put on chicken and salmon because THAT makes so much sense, lol

1/4c nuts (I used pecans)
2 cloves garlic
4oz basil
3T nutritional yeast
3T flaxmeal
1T olive oil

• In a blender or mini-chopper grind up the nuts first, then put in the rest of the ingredients and blend to make a paste.
  

Pesto chicken:
Chicken breast
Vegan pesto

• Cut a deep flap into the chicken breast (like you're going to cut it into two layers), spread pesto inside. Tent with foil and bake to 160 degrees.

7:00 wake
8:00 2 omega eggs, spinach, tomatoes, 1T feta, coffee
9:00 Syntrax & 8g sucrose, TT workout D (lowerbody/back supersets), HIIT (25# swings, squat kicks)
10:30 Syntrax, 20g waxy maize (new!)
12:00 peanut salsa chicken, 1/2c br rice, romaine lettuce
2:30 coffee, 3 almonds, Ostrim, orange
4:00 green tea
6:00 grilled pork, snap peas
9:00 Metabolic Drive (when I mix it with greens I get stomach cramps)

Cals: 1347
Carb: 104g tot (27% net)
Fiber: 13.8g
Fat: 34.3g (26%)
Prot: 158.8g (47%)

Two, count 'em TWO movies

... with people dying in the Frozen North opened today! One in a romantic (albeit dumbass) way and others getting et by vampires. Guess which one I saw! The gore was a leedle bit disturbing, but less so because the house was packed and everyone was well-behaved and enjoying getting creeped out. During the icky parts there would be involuntary collective groans of "Ewww" which was really funny and took the edge off.

For the record:

• there are Native people in Barrow, Alaska
• no one says, "wow! it must be -10!" unless they're talking about how warm it is
  
• which maybe he was because the Arctic Ocean wasn't frozen
• planes can fly in the dark

just thought I'd mention it

4:45 wake
5:30 Syntrax & sucrose, TT workout C, HIIT
I totally bonked in the last few minutes and couldn't finish =(
7:00 beef stew, peas, br rice, coffee
10:00 magic micro muffin (forgot to eat my orange), coffee
1:00 huge turkey caesar sandwich w/o the bread (turkey, veggies, 1 thin slice of cheese)
4:00 ostrim, orange
6:00 broccoli/tofu stir fry w/ peanut sauce
9:00 Metabolic Drive, greens powder

Cals: 1475
Carbs: 111g tot (25% net)
Fiber: 20g
Fat: 51g (34%)
Prot: 144g (39%)

Kick people in the head for PEACE

Here's the North Korean taekwondo demo team in Atlanta
The guys in the padding are playing hoodlums who harass the nice young couple in street clothes. I don't look anything like that! But then, she's probably the #1 female black belt in the whole country.

Did not sleep well, slept in, still feel crummy. But I can fulfill all my workouts Friday and Saturday.

1:00 - 8:30 wake
9:00 magic micro muffin w/ smart balance, blueberries, coffee (feel like I need a little starch)
1:00 chicken thigh, spinach, snap peas w/ peanut sauce
3:00 orange, coffee, Chocolate PB shake, 3 almonds
5:30 romaine lettuce, tofu/tuna burger
6:30 1H TKD
8:30 beef patty, broccoli, 1/2c brown rice

Cals: 1294
Carbs: 101g tot (25% net)
Fiber: 18g
Fat: 50g (39%)
Prot: 120 (37%)

Precise Nutritionalization of the Magic Micro Muffin

The magic microwave muffin is a famous Stella Juarez recipe that has floated around the BFL crowd for ages now. You mix oat flour, protein powder and water, nuke it and voila! (slightly dry and dense) Muffin!

So I thought, let's PN that sucker and make it a....

Super Magic Microwave PostWorkout Muffin!
1 scoop Metabolic Drive
1/4c old fashioned oats whizzed in a coffee grinder to make flour (measure before grinding)
1T flaxseed meal
1t avocado oil
1T fat free yogurt
1T Greens powder*
~1/4c water or so to make a smooth batter

• Mix well in a 2c PYREX (glass) measuring cup and nuke for about 2 minutes. Muffin magically detaches itself from glass and is done when sides have pulled away tho the bottom may still look damp. Should you foolishly choose to use plastic, all bets are off.
  
• * Ha ha! Wee jokie-joke about the greens powder! Just leave that out and eat with fruit for full compliance.
• I've never tried doubling the recipe so I guess boys should eat two.
  
• I have used both strawberry and chocolate MD and both were really good. Next time I think I'll leave out the oil and put (healthy) margarine on it when it's done
  
• You can mix in other stuff like fruit and nuts. How about chocolate peanut butter, strawberry raspberry, vanilla blueberry, chocolate banana chip? The possibilities are endless!
  

1:00 wake from terrible zombie nightmare
6:00 wake
7:30 2 omega eggs, tomatoes, 1T reduced fat feta
9:30 1/2 protein bar, orange
12:30 pesto salmon, brussel sprouts
3:00 pineapple/berry/lime/MD smoothie
6:30 tuna tofu burger, carrots, edamame
8:00 Swamp Thing, Met Dr

Cals: 1315
Carb: 104g tot (23% net)
Fiber: 28g
Fat: 54g (41%)
Prot: 123g (37%)
Felt like total crap today. Was really hot in the morning after breakfast, then got achy nauseous and weak in the afternoon. So, no workout, wimp.

Coffee Incompliance

Tuesday:
I thought giving up Diet Coke was going to be awful. I cast the occasional glance of longing toward the giant glowing caffeine machine when I'm trotting off to a boring seminar in a dark room, but otherwise it has been completely painless. I probably save $10 a week by not drinking the stuff.

Then there's coffee... I don't often drink those creamy mochas and lattes (lactose ick), but I love that warm cup of sweetness first thing in the morning, during the 3PM slump and decaf after dinner. I use stevia to sweeten it and Soy Silk creamer or fat-free powder stuff instead of half & half to cut down on the calories. I've even been making it really weak so I don't have to use as much creamer.

I've been trying to switch over to lemon flavored green tea, but I have a feeling if I cut it out completely it'll be about 3 days before I'm up in the clocktower brandishing Coffee-Mate screaming, "You will pry it out of my cold dead paws, do you hear me? My Cold Dead Paws!"
Negotiator: "Cold dead FAT paws?"
Me: (sniffles)
Then I'll have to be lured down with cheddar Ritz Bitz and carted off to the loony bin. And we don't have a clocktower.

I'm workin' on it!

4:30 wake
5:30 Syntrax +8g sucrose, TT workout B (upper body superset), HIIT
7:00 PN'd chocolate magic micro muffin, orange
10:00 Scheduled Cheat: 2" x 3"quickbread thingy w/ peach streusel
12:30 chayote squash, pesto chicken
4:00 more pesto chicken, 1 romaine heart (probably there should've been another snack in here)
6:30 TKD 1H
8:00 salmon w/ dijon pecan crust, brussel sprouts, orange

Cals: 1132
Carb: 81.2g (22% net)
Fiber: 18g
Fat: 38g (34%)
Prot: 123g (43%)

Oh Monday of Remorse

Last week I felt like I was holding my breath for four days and then when the scale/Omron went the wrong way I got frustrated and started eating (mostly not eating) unbalanced meals. Of course you can easily undo four days of progress in three and then some. But it's PMS week so of COURSE the scale is going to go up, I could lose an arm and still gain weight.

Now it doesn't do me any good to just leave out the bad days, I need the fear of looking wimpy to motivate me on a meal by meal basis! So I'm going to write down everything -- which was the point of this goofy blog all along -- I'm going to PROMISE to write down everything, Ritz Bitz and all. I say that because two whole undocumented boxes of Cheese Ritz Bitz disappeared this month...

Anyway - very painful getting up this morning. Woke up around 1AM because my sinus was one big blood clot and then had trouble getting back to sleep. When I did, I only went into a half asleep dream state where my brain was jabbering so I was really disappointed when the alarm went off. I really had to remind myself that other people start showing up in the weight room at 6:00AM, so get up NOW!

4:40 wake
5:30 Syntrax w/ sucrose, TT workout A lower body superset, abs, walk 20m
7:00 turkey bacon, apple turkey sausage burger, green beans, 1/4c oats
9:30 BFL magic microwave muffin, orange
12:30 chayote, pecan crusted salmon
3:30 1 wheat thin, coffee, carrot, radishes, ostrim
6:30 chicken breast w/ vegan pesto, brussel sprouts

Cals: 1214
Carbs: 102g tot (34% net)
Fiber: 24g
Fat: 34g (28%)
Protein: 135g (44%)

I can't wait....

What a great idea, it's going to be icky and hilarious.

Today's food report is best left unmentioned, however.

The way to do intervals

belated Friday:
I don't think I've ever seen anybody else do intervals in my gym. I'm probably politely ignored as the Crazy Boston-Hat Girl who only stays on the cardio machine for a few minutes and gets off beet-red and sweat-soaked. But on Friday, ROTC were doing sprint intervals. Chasing your friends around the track screaming "Give me your lunch money!" and laughing hysterically looks a lot more fun.

Today was a downward spiral which ended face-down in a flan:
4:30 wake
5:30 lower body supersets, skipped HIIT and kicked bag for awhile (squat-kicks, ow); Syntrax and 10g sucrose during workout
7:00 turkey bacon, potato, turkey apple sausage burger hash, berries w/ yogurt
9:30 ostrim, apple
1:30 Massamun curry, rice, eggroll (oops)
6:00 ravioli, salad, bread, coffee, flan (ouch)
Didn't stuff myself, but ended up with a terrible stomach ache. I refuse to become one of those people who says they can no longer tolerate junk food after cleaning up their diet! No no no no no! Ice cream sandwiches and beer forever!

Give me zombies

Saw "Interview" last night: illusions of superiority, judgment, control all really well directed and acted, but basically 90 minutes delving into the psyches of two characters I wouldn't care to spend half an hour chatting with. It was supposed to be based on a movie about Theo van Gogh (Vincent's brother) which I'm pretty sure I saw and didn't enjoy because the brothers seemed to spend and inordinate amount of time just shrieking at each other.

I must admit I still prefer "Virus strikes small town turning residents into shambling rotting cannibalistic undead. Hilarity ensues." A terrible monster flick is way better than a 'pretty good' drama.

I bumped up the carb ratio and cals for today.
4:30 wake
5:30 upper body superset, abs, 30m elliptical, Syntrax + sucrose
7:30 Barilla plus, nutritional yeast, tuna, olive oil, carrot
9:30 apple, ostrim
12:00 broccoli, breaded yogurt chicken
3:00 yogurt w/ 1/2 scoop Metabolic Drive, carrot
5:30 chicken, Swamp Thing
6:30 TKD
8:00 hash of turkey bacon, apple turkey sausage burger, small potato, peas

Cals: 1481
Carb: 185.3g tot (43.7% net)
Fiber: 23.5g
Fat: 23.1g (15.6%)
Protein: 138.7 (37.5%)

Prepare to get skinny!

Heh, now it's peer-reviewed science that brand X of carbonated beverage is thermogenic and brand Y is not. Either way, isn't it odd that 12oz of refrigerated soft drink boosts your metabolic rate only 13% while 16oz of room temperature water boosts it by 24%? Just sayin' is all.

6:30 30m cross trainer, 30m recumbent bike
8:00 swiss chard, eggs, coffee, pasta
10:00 1/2 protein bar (no veg!)
12:30 beef stew, romaine lettuce
4:00 ostrim, apple (late!)
6:30 I am unprepared and tired and unhungry and the chicken is still frozen solid so I grazed through the cupboards when I really could have had a protein shake or something, wimp!

Still plugging away!

Some randomosity:

• it snowed, yay! It's still probably like 90 degrees in Texas =)
  
• my weight and bodyfat pretty much stayed the same after three weeks of complete inactivity
• I've actually been peckish before meals which I will take as a good sign
• I took a load of BCAA pre-workout and didn't get the chemically/chlorine smell
  
• the cat-alarm has a weekend mode, who knew?
• MP3 player now full of old Oingo Boingo and Amazing Royal Crowns =)
  

4:30 wake
5:30 BCAA ~4g, upper body supersets, HIIT
7:30 br rice farina, egg, 1/2 orange
9:30 apple cinnamon oatmeal bread, carrot, apple turkey sausage burger
12:00 beef stew, swiss chard
3:00 apple, ostrim
5:00 Metabolic Drive, cashews, benefiber, 1/2 orange
5:30 2h TKD (I got the 5:30 and 6:30 classes mixed up and ended up going to both)
8:00 peanut salsa tilapia, small potato

Cals: 1379
Carbs: 141g tot (33.2% net)
Fiber: 26.5g
Fat: 37.2g (27%)
Prot: 124.7g (36.2%)

Shane and metabolic turbulence

My mom likes classic movies and my uncle sent her a huge box of DVD's a few weeks ago. To be sporting, I agreed to watch one and was prepared to grit my teeth through "Grand Hotel" or something, but my Dad picked out "Shane". It's one of those, "oh, now I get the reference!" classics and not a bad flick at all. Mostly because there was lots of fighting and Jack Palance. Nobody turns out to be a wushu master, nobody uses WWF moves, just regular guys pounding the bejeezus out of each other.

Normally if my opponent were to throw a right hook, I would duck away to the right then straighten up and jab-cross. Shane uncoils from the duck with a *backfist*-right hook. I am totally going to try that on someone. When I spar again. Which may be February.

In other news: I was hungry for lunch two hours after eating my snack! Today's workout was just two heavy supersets for upper body and HIIT, so I guess my training is turbulent. Feeling slightly run down, maybe because I went to TKD every day this week. When I was little I thought "dark circles under the eyes" was some weird figure of speech, but yesterday raccoons were like "Dang, girl, get concealer!" On the bright side, Instructor Foxy now teaching all ranks class.

4:30 wake, Syntrax
5:30 upper body (workout C), HIIT, walk/stretch
7:00 teriyaki chicken, brussel sprouts, br rice
10:00 1/2 protein bar, orange
12:00 big salad w/ chicken
4:00 PBL smoothie w/ Met Drive, cookie
5:30 TKD
7:30 meatloaf burger, eggplant, salad

Cals: 1462 (not counting cookie)
Carbs: 135.4g tot (37% net)
Fat: 46.8g (32%)
Prot: 142.9g (39%)
Fiber 32.3g

And more news!

Turns out I get to test on Friday! This is a relief because at the white/yellow class yesterday I was the tallest (!!) and oldest by 30 years. With a green stripe I get to play with the big kids.

5:00-7:00: wake (Bratski Catski alarm with snooze)
7:30 GoLean Crunch, Metabolic Drive, carrot
10:30 mini muffin, 1/2 protein bar
12:00 steak and pepper stir fry, 1/2 orange
3:30 carrot, 1/2 orange, ostrim
5:30 TKD
7:00 1/2c br rice, cauliflower, peanut/salsa chicken, coffee

Cals: 1248
Carbs: 125g tot (32.4% net)
Fat: 30.9g (24.8%)
Prot: 126.3g (40.5%)
Fiber: 24g

Say NO to Crack (ers)

For chocolate cravings, I got (generic brand) Viactiv, the chocolate chewy calcium supplements. And because they're supplements I'm leery of taking more than one extra per day on top of what I usually take (1g per day, not 3 like I said a few weeks ago, oops). For salt cravings I usually stare forlornly into my freezer full of chicken and tilapia, so this week I got some cheese Ritz Bitz.

For the record, upon my demise I would like the space around me in the coffin packed with cheese Ritz Bitz so I may take them, Egyptian-style, into the afterlife. Until then: restraining order!

5:00 wake
5:30 Syntrax, lower body, 15m hamster bike
7:00 peanut salsa chicken, cauliflower, oatmeal, smart balance
10:00 missed snack! @#$%$!!
11:30 meatloaf burger, salad, orange
3:00 ostrim, carrot
4:30 pecans
5:30 TKD
7:00 beef and pepper stir fry, coffee

Cals: 1203 (higher than this, there was a piece of cheese, a mini-muffin and ritz bitz involved)
Carb: 74.7g tot (55.2% net)
Fat: 52.6g (43.7%)
Prot: 116g (38.6%)
Fiber: 19.5g

Everyone loves Tetris

Japanese game show based on a conveyor belt with a pool at one end. The possibilities are endless.....

4:30 wake
5:00 Syntrax
5:30 Lift: workout A (upper body), hiit ~12 min
7:00 PBL Met Dr smoothie, ritz bitz
10:00 1/2 bell pepper, 1/2 protein bar
12:00 broccoli, steak
3:30 orange, ostrim
4:30 TKD
7:00 peanut salsa chicken cauliflower

Cals: 1179
Carbs: 107.9 tot (29.7% net)
Fat: 32.2g (27.3%)
Prot: 131g (44.4%)
Fiber: 20.3g