270.2 - wow!
WOD:
Cindy
AMRAP 20 Minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
Goal: 8 rounds
Actual: 10 rounds
scaling: green band on the pull-ups. Pushups starting in round 3 were on the knees.
90-Day Challenge:
100 Air Squats
600m Row
Food:
Protein Shake (200 kcal)
Salad (800 kcal)
25 almonds (175 kcal)
18 macadamia nuts (342 kcal)
Protein Shake (130 kcal)
Salmon (400 kcal)
Apple (95 kcal)
Blueberries (60 kcal)
Fried Chicken thigh, 1/2 (150 kcal)
Total = 2352
Notes:
9:20 am: Body weight just as bad, if not worse, than I thought it was. No wonder my WODs have been suffering so much lately and my clothes don't fit anymore.
10:22 am: Just got in the office. I'll push hard for the next hour or so and then go get a salad. Need to leave the office by 4:55 pm to make the 6:00 pm WOD. I'm actually on the waitlist though so may not be able to work out. They've always let me in in the past though, so probably not an issue.
My baseline for the fall was 262.0 pounds. It's probably poisonous thinking to achieving my goals, but I'm already thinking about how quickly I can get myself back down there.
Very difficult to keep my mind on work when I've shifted focus to this. This will be a challenge to keep myself on track on both diet/fitness and work. I need to remember that if I don't perform at work, I'll find myself out of a job and then I won't be able to pay for CrossFit or the better quality food that I need to be eating.
12:20 pm: Salad at lunch with mixed greens, tomato, cucumber, broccoli, cauliflower, greek olives, squash (tiny amount), brussel sprout, ham, salami, tuna, chicken, olive oil, balsamic vinegar.
I found this salad calorie counter here: http://www.fitnessmagazine.com/recipes/build-a-salad/ and the result was 670 calories. I'm guessing this is low since there were things in my salad that didn't make it in to the calorie counter and since I don't have a good handle on portion sizes and no way to weigh the components. Therefore I'm estimating high in my calorie count above and putting in 800 kcal. But, for all I know, that could be low as well. It probably isn't super low though and my daily goal of staying under 2200 assumes a significant margin of error anyway.
2:15 pm: I'm already getting hungry. That salad couldn't have been too many calories.
2:30 pm: Just found this article here http://www.ironmanmagazine.com/chrysin-a-new-t-booster/ which suggests that one make sure magnesium levels are sufficient. There was a study comparing three groups and the two that supplemented had the highest testosterone. Suggested supplementation is 500 - 900 mg per day, but not all at once or you will get diarrhea.
8:15 pm: I'm significantly under my calorie allowance for the day. By the way, I had no idea that Macadamia nuts were so calorie packed. Gotta be careful with those.
Not too bad on Cindy today. Looks like the last time I did it was in 2010. I did it twice that year. One time I got 12 rounds and the other 11 1/3. My notes say it was the pushups that slowed me down.
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