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9 Jul

and still CrossFitting.  HA..that’s one thing that probably won’t every change in my life.  Still CrossFitting.  Anyways, I thought I’d blog today’s workout because I’ve done it twice in 2010 when I first started CFPA.  Tim is going back into the old notebooks and finding the good ones.


OHS: 63#(5)-73#(3)-83#(3)-88#(2)-93#(2)-98#(2)-103#(2)

7 Rounds

7 Power Snatches (95#/65#)

7 Box Jumps (24″/20″)

Time: 6:43 RX’d


08/07/2012 – Good Eats

7 Aug





07/18/2012 – Good Eats

20 Jul

Woke up this morning and got on the treadmill for my walk. I couldn’t walk outside because I wanted to get to work as soon as possible. Luckily there is a fully equipped gym at work! The many conveniences at GD.

Once I got to my desk I ate my steak and eggs for breakfast. I live steak, especially flank steak. I left a couple pieces for later because it was more than 4oz. My fat was avocado and some olive oil.


By 11, I was hungry already. I warmed up my mahi mahi with veggies. Not pictured was the extra pieces of flank from the morning. I ate that too. Fats were avocado and olive oil.20120720-093122.jpg

That kept me pretty full all afternoon. I was busy too, so I ended up not having my 3rd meal.

Dinner time rolled around and I sous vided a piece of wild sockeye salmon that I picked up from Costco. I’m not a fan of sockeye. It’s too thin!! I had extra food too, leftover chicken sausage and mushrooms.



My fats were macadamia nuts, and I killed the rest of the tub. No more Mac nuts in the house.

06/29/2012 – Good Eats

29 Jun

Here’s a quick recap of how I fueled my Friday.

For breakfast I had an egg white omelet with veggies, sweet potato, and 1 cup of blueberries.

For lunch was a smoked white fish that I got at Costco with black beans and veggies

I ate more fish than was on the plate. I know…bad

Around 4, I had my third meal which was pork belly(picked off the fat) with veggies.

Dinner was paleo stix plus 2 drumsticks with veggies and macadamia nuts.

06/19/2012- Good Eats & Sprints

20 Jun

Here’s my good eats for the day.

Breakfast started with an egg omelet with braised kale and salsa. I forgot to take a picture of it.

Around 11:30, I went out with my coworker and we did Death by 10meters. The goal is for ever minute that you are working, you sprint 10 meters. For the first minute, you sprint 10, for the second minute, you sprint 10m twice, for the third you sprint 10m three times, and so on. You mush tap and go for every 10 meters. We finished 11 rounds, and missed the 12th by one. It was brutal. I forgot how brutal it was.

Once I got back to my desk, I scarfed up my lunch. Leftover Chicken and Gravy with veggies. My fat source olive oil and green olives.

I went home and dunked some wild salmon into the SousVide Supreme for dinner. I didn’t have my 4th meal yet, so I grabbed a piece of leftover green chicken with sauerkraut and half a Persian cucumber. I drizzled some olive oil onto the cucumber.

That meal did not keep me full, because I ate again at 6PM. I pan fried the salmon and paired it with sauteed cabbage and roasted cauliflower and broccoli. My fat source was avocado and cashews.

I had sauteed the cabbage with 4505 Meat’s Bacon Hot dogs. I had two small bites of the hot dog. I know…bad!

05/22/2012 – Good Eats

23 May

Today was rest day from CrossFit, and since I haven’t ran in a whole week, it was time to get back at it. My coworker and I ran 5.5 miles, and it was the hardest ever! Taking a week off from running can sort of ruin me mentally. Maybe because I was drained from yesterday’s workout. I could just feel my muscles tense up as we started. We finished, but it wasn’t easy.

I fasted until 12PM. We went to Chelokababi and I ordered the Joojeh(chicken thigh) and Kabab Koobideh(ground beef) Kabab w/ a vegetable skewer. Everyone was amazed that I killed it. Love me some protein.


I worked until 5:30, so I had no time to cook. Luckily, we had leftovers. But guess what it was?! More chicken thighs. Green chicken from Nom Nom Paleo.

But, I didn’t finish there! I should of stopped eating, because I was over my rest day calories already. I had a couple more pieces of chicken and 2 big handfuls of 5 spice cashews(recipe in the Nom Nom Paleo App). Ya, those cashews definitely put me over the top for rest day macros. Not good. I’m not going to buy cashews anymore. Not until I reach my goal of bodyfat and strength! One thing about not having a nutrition coach is that I have no one to report to about my failures, so I just go at it. Okay, rant done.

Here’s a pic of the ghee we got in the mail last week. I think we’re well stocked for a couple of months.

05/14/2012 – Good Eats

15 May

It’s Monday and back at the routine! I fasted until 12:00PM today and I wasn’t even hungry. I guess it helps when you are busy designing something interesting. I haven’t had that feeling in a long time. All the excitement and fun of putting something down on paper kept my mind from thinking about eating. I’m sure glad my chicken scratch will be translated into code soon, and hopefully this app will become a reality.

So here’s what I ate for my high carb day. I adjusted my macros a bit to eat about 45% protein for the next two weeks. We’ll see if this keeps my satiated. I think all the snacking and binging is because my body is screaming at me to eat. Okay, I’ll listen and I’ll eat, but I’ll eat healthier. My first meal was 6 egg white omelet with sweet potato fries and roasted chest nuts. Lots of sweet potatoes, 400grams worth to be exact.

A little while later, I had my Cilantro Chicken Nuggets. Yes, I made these last week, and I’m the only one eating them. I dipped them in some Bone Suckin’ BBQ Sauce. Yummy!

Dinner was 11oz of Tilapia with roasted broccoli and braised kale.