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Post by Wendy Shafranski on Mar 17, 2015 8:00:16 GMT -5
Stick to about 160 grams of protein per day at minimum. Go to chowstalker.com and search for plantains and you will find a ton of recipes. They are good fried in coconut oil or grilled, too.
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Post by vburke on Mar 17, 2015 18:33:07 GMT -5
160 G protein seems light. That's about 5.6 oz. I see that's a minimum so I'm prob going to exceed that.
Ok. Second thing, when do you sleep?
3/17/2015 Bkfst: 3 oz ham steak. 2 scrambled eggs, tea no cream or sugar. 6 or so blueberries No am snack. Lunch: 2 1.5 oz non gluten coated chicken tenders, 4celery, 4 carrot sticks ( not baby carrots), 15 blueberries, 3 oz dried jerky. Water Snack: clementine, nut mix, water Snack b4 dinner: tomato basil, rice crackers, 8oz coconut water. Still have yet to eat dinner but will have... Dinner: st patty day corn beef(3oz?), cabbage and potato.
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Post by Wendy Shafranski on Mar 18, 2015 3:01:42 GMT -5
160 g of PROTEIN is not 5.6 ounces. Grams in weight don't transfer to grams of maronutrients. One ounce of chicken breast has 6.5 g of protein. That means to hit 160 grams you'd have to eat 24.6 ounces (So about a pound and a half) of chicken. Some foods are more protein-dense than others. It has NOTHING to do with weight.
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Post by vburke on Mar 19, 2015 6:40:23 GMT -5
Wed 3/18/15 WOD- pull-ups and my L shoulder= not so good. Need to work on opening up shoulder. Am doing band WU exercises you showed me but need to do mobility work too. Rob gave me good ones to do.
brkfst: 3 sausage links, sm. smoothie (8oz), fruit, almond milk, ice, spiralina crunchies, chia seeds. Plain tea. No sugar, honey or milk. Snack: granola oat bar. Water Lunch: ate late (3p) mahi w/ spinach, olives Late snack: clementine, water Dinner: coconut milk sauce w/ chicken, shrooms, green beans. Sweet potato. Tried some fried plantains ( coconut oil)but they tasted like cardboard
Weight this am 170. Down 5-6pounds since I started.
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Post by Wendy Shafranski on Mar 19, 2015 8:50:43 GMT -5
Mobility daily will make a difference for sure.
You're the first person not to like plantains! There's a new place called Vero's Caribben Kitchen. Get to stones or sweet plantains from there (easy take-out). Maybe you didn't cook them enough or they weren't ripe.
Granola oat bar - bad choice...how can we get you 100% compliant most days eating enough real, nutrient-dense foods in appropriate quantities?
I'd love to get you on board for tracking your macros for a bit, but it would require weighing/measuring and entering into an app.
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Post by vburke on Mar 19, 2015 20:26:31 GMT -5
Thurs 3/19/2015 Ran 4.2 miles at a pace 140 bpm or less. Aerobic activity. Could speak. Bkfst: 2 fried eggs, 3 turkey bacon strips, smoothie with progenex mix NOT soy stuff, 4 pieces pineapple, 1 cup plain tea. no sugar, honey or cream. Snack: red eye coffe w/ u sweet almond milk frothed. Gluten free bar w/ fruit. Made by Ariel! Lunch: left over bowl of corn beef cabbage, potatoes. Mixed greens from our garden. 2 black cherry tomatos and 2 slices cukes. No dressing. Water. An hour later 2 pieces turkey jerky. Snack: clementine. Water. Couple pieces of cardboard plantains. Prob not ripe. Dinner: 1/2 lb steak tips w/light seasoning. Beets mixed in with beet greens, pepper and scallions. 1/4 Seminole pumpkin-baked w/ oil oil. Water.
. Used an app tracker today. Inputting a bit tedious. Not weighing but estimating based on serving size. Caloric goal of 2250. Proteins and fats good but a bit low on carbs( where have I heard that before)
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Post by vburke on Mar 19, 2015 20:35:56 GMT -5
Forgot to add: 2 capsules of Carlson super omega 3 epa/dha 1 b-complex 75 1/2 teaspoon magnesium
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Post by Wendy Shafranski on Mar 20, 2015 2:54:30 GMT -5
MUCH better!
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Post by vburke on Mar 20, 2015 6:16:56 GMT -5
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Post by vburke on Mar 20, 2015 19:56:55 GMT -5
Fri 3/20/2015. Last day before the Equinox....
WOD. Recovery shake. Bkfast: smoothie ( acidophilus, spiriulina bits, chia, fruit, powder) 8oz. 2 bacon strips, tea-plain, 2 hard boiled eggs Snack: tea Lunch: salad- mixed greens w/ 4 thin slices cukes, 1 tomatoe slice, chicken salad and lite oil/vinegar. Chicken vegetable soup w/ potato and carrots. Snack: turkey jerky-3tiny pieces, sm. handful nut mix w/raisin and cranberry. Iced coffee w/ un sweet almond milk. 3 pieces cardboard plantain. Water. Dinner: 4-5oz salmon, sweet potato, spinach salad with some dried carrot strips.
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Post by Wendy Shafranski on Mar 21, 2015 3:40:41 GMT -5
Looking good. Don't eat plantains if you don't like them.
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Post by Wendy Shafranski on Mar 22, 2015 8:10:11 GMT -5
Wednesday marks one month at CFVB! I'd like to retest you on your benchmark workout from Fundamentals. Would Tuesday or Wednesday morning be good? We can even do it before class. It's a row, air squat, KB swing, burpee workout.
Let me know - thanks!
PS: I don't have an email address on file for you.
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Post by vburke on Mar 22, 2015 20:18:01 GMT -5
Tuesday seems like a good day to retest. Is this done before or after the normal WOD? Email: vincentmburke@gmail.com Sat 3/21/2015 B: 2 round sausage pattys. 5 pieces pineapple. 1 slice plantain. 3 HArd boiled eggs. Coffee w/ soy ( I know...man boobs) L: lettuce, 1oz chicken bits, 2 oz. beef jerky. BAnana. Clementine. Caution: did not do well from here.... Snack: breaded chicken, 6meatballs, Texas cabiar ( beans, corn, tomato, Italian dressing, small sandwich, chips Sunday 3/22/2015 Banana befor a very hard bike ride. 36 miles of hammer fest. 1 GU, 1 electrolyte drink 20oz, 20 oz water. Post ride, ran a brisk sub 7 min 3 mile run. B: egg white and turkey on thin bagel . Coffee Lunch/snack: avocado, recovery shake 10oz, 3/4 sweet potato, water Late pm snack: choc. Almknd milk. Bite coconut ice cream. Dinner: made dinner for fam Dinner1: 8oz steak with ratatouille side ( cherry tomatoes from garden, yellow onion, herbs, garlic, Rosemary, halapeno, Seminole pumpkin, green pepper Dinner2: made sausage soup w/ left over sweet potato, fresh kale from our garden, red onion, chicken broth, beef broth, garlic, some coconut milk, This is for work.
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Post by Wendy Shafranski on Mar 23, 2015 2:55:10 GMT -5
Before the WOD. I'm testing Lori at 5:30 AM. Can you jump in then?
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Post by vburke on Mar 23, 2015 4:24:03 GMT -5
Sure!
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