WOD( Work out of the Day )

[Trick]

Due to the recent activity of fitness posts, I thought I'd make a separate one with a proposal. Each day I will provide my meal plan and work out that was accomplished for that day if everyone desires. If not, I am fully content providing individual work outs to whoever needs/wants it. I enjoy this so it's not skin off my back.

Breakfast:

1 cup of oatmeal.

An apple.

Lunch:

5 cups of green beans.( A steamfresh bag of frozen green beans works fine. )

Snack:

3 Almonds.

Dinner:

5oz of chicken breast.

Snack:

1/2 Cup of plain greek yogurt.

WOD:

Ran 5 miles.

Did an AMRAP(as many rounds as possible) consisting of:

5-- Knees to Elbows.

10-- 36" Box Jumps

5-- 45lb Dumbbell Bench Press

10-- Crossfit Situps

AMRAP was for 20mins. I completed 17 rounds.

EDIT: My diet is based off: http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

This layout will provide the block chart for how foods are to be labelled and and proportioned.

[inscribed]

LOL. I work out so I can eat and drink whatever I want without getting fat. That list sounds like prison food.

[L-A]

LOL. I work out so I can eat and drink whatever I want without getting fat. That list sounds like prison food.

QOD (Quote of the Day)

L-A

[Mali]

Would love to see you input the daily diet into Fitday for a micro-nutrient breakdown.

I'll start it out. This won't be an exact calculation.

Name...Cal....Fat...Carbs...Protein

Omeal. 145....2......25........6

Greens.382...20.....49......12

Almonds.21...2.........1......1

Chikn..277...11........0......42

Yogurt...121..1........23.....10

Totals:

(Cal) 947

Fat (37)

Carbs (38.4)

Protein (70.4)

Since it's your thread I'll keep the comments to a minimum.

Thanks for posting!

[Pali]

LOL. I work out so I can eat and drink whatever I want without getting fat. That list sounds like prison food.

One of those bright shiny places where you and I agree.

[Trick]

My diet is exceptionally clean during the week, then on Friday/Saturday I tend to splurge on beer. I love beer so much. So, in order to maintain my chosen lifestyle and partake in my chosen beverage, I gotta eat the way I do. In reality, its all about what you want to achieve with your fitness. In high school I was a fat *** defensive tackle. I needed bulk, but now my career dictates my body. Goals and necessity will define your fitness levels.

Mali - If desired I can break it down into the nutrient levels, but it seems like the diet plan won't be followed. It is a difficult change to make, but a diet is not a short term thing. I think I'll just keep it strictly to my WODs.

['tarako]

'I'm very interested in daily workouts. Though your daily food seems a bit spartan, the link is quite interesting.

[Dead Voodoo Doll]

'I'm very interested in daily workouts. Though your daily food seems a bit spartan' date=' the link is quite interesting.[/quote']

But the food is key. Super key. Eating clean like Trick said is good, my binge is Indian buffet food on the weekend, but I only cheat 1 meal a week.

Here is mine for today:

0400: 4 eggs, 1/2 c spinach, 1 tbsp cottage cheese, 5 cherry tomatoes, 1/4 c onions cooked in EVOO

192 oz of water throughout the day (64 oz of that before I've left the house) (I do 32 oz of coffee every day, 16 at home, 16 at work) (I use the same 16 oz Tervis the whole day to help keep easy track)

1030: 24 almonds (plain, raw) / cheese stick

1300: 2 c turkey chili (homemade w/ clean ingredients)

1530: KIND bar (200 cal)

1800: 2 c turkey chili, same as lunch

1900: 1/2 c red wine

Throughout the day:

3 multivitamins

3,000 mg of Vit C

4,000 IUs of Vit D3

4,800 mgs of O3

As an aside, for Trick's Greek yog, I do 1/2 c a day quite often, but I add 1 tbsp raw org honey, 12 almonds and a handful of blueberries to it.

[egreir]

DVD, can u send me ur chili recipe

[Mali]

Well here is what I ate:

Breakfast: ½ cup oatmeal with 2 truvia, ½ teaspoon no corn syrup vanilla extract, ¼ teaspoon cinnamon

12 ounces green tea, two teaspoons honey

Snack: 8 ounces Green juice ((everything certified organic) lacinato kale, celery, carrots, beets, ginger root, lemon, honeycrisp apple) mixed up in a Breville juice fountain

Lunch: 1 medium salad at restaurant: grilled chicken, sliced turkey, lettuce, green peppers, feta cheese, oil & vinegar

1 sweet tea mixed with 1/2 unsweet tea

Dinner: 1 wild Sockeye Salmon Filet cooked with lemon and butter over kale and jasmine rice

Snack: ½ organic honeycrisp apple with 2 tablespoons of natural peanut butter

Workout: Took care of a sick 2 yr old after work. Definitely contributes to mental AND physical shock.

I try to keep my metabolism up with lots of meals and snacks and I get my fruits and veggies. If I eat salmon it has to be wild - the farmed ones are fat from corn and don't have as high DHA. Not sure of the calorie readout but i'd guess around 1800 total give or take. I think today was pretty clean. Could have done without the sweet tea but I'm in the South U.S. and that is how we do it. Would have liked to exercise but family comes first.

[Celerity]

My diet for the day:

3 gummy worms

toothpaste residue from the bad kind of toothpaste that seems to not wash from your mouth

one can of Dr. Pepper

unknown quantity of water

garlic and cheese breadsticks on the way....

[egreir]

hopefully the water had a known quality

[Mali]

Really, Cel?

[Celerity]

Actually not a lie...

[egreir]

That's how bad the economy is right now in the mid-west Mali. Dr. Pepper and crummy worms is all you get to eat, and they have the nerve to ration the Dr. Pepper at that. Be thankful for what you have, Sir.

[inscribed]

Breakfast: PB+J sandwich, banana, two cups of coffee, multivitamin, calcium chew and fish oil.

Lunch: Half a left over pizza.

Dinner: A dozen chicken wings and a pickle. And my second fish oil and calcium chew.

And now a few beers to close the day out.

[egreir]

Might as well join in.

I've been awake since 2pm yesterday, so...I think I had a glass of OJ when I went downstairs and a leftover slice of porkloin. Had a big slice of homemade chicken and olive pizza around 8pm, a couple beers out by the fire. Then around 5 am I had some coffee and a little bag of planters trail mix. For lunch I made an egg salad with two hardboiled eggs, some diced onions and celery, lemon juice, a dollop of mayo and mustard. Good stuff. Then later I finished off that porkloin. Had a few glasses of milk and gulp of OJ. A 16oz cup of water with a dash of that Mio crap, never doing that again horrible aftertaste. Some more coffee after I took a shower. Just got done eating a baked chicken quarter....in about 5 hours if Im still awake it will be more beer and more fire...then finally, bed.

[Mali]

a dash of that Dio crap.

[egreir]

This is just a tribute...you gotta believe me....

[Mali]

Alright Trick your turn again.

I think 'Tarako needs to join in now as well.

[Demiterracotta]

Breakfast: The leftover bit of my diet pepsi from last night and a hostess strawberry cupcake.

Lunch: Half a beer and some saltines.

Dinner: Will be epic when I get around to it, most likely a couple pounds of beef, a couple pounds of potatoes, and some liquid barley.

[Trick]

Breakfast:

3 Whole eggs

A cup of grapes.

Lunch:

Steamfresh bag of green beans and another of spinach.

Snack:

3 almonds.

Dinner:

3oz of venison.

1 and 1/2 cup of broccoli.

Snack:

1/2 cup of plain greek yogurt.

Copious amounts of water, I don't calculate it, just carry a gallon around with me. As well as my multivitamins.

WOD:

Card Work Out:

Diamonds = Burpees

Hearts = GHD(glute/ham developer)

Spades = KB Swing w/ 45lb KB.

Clubs = Ball slams with 20lb medicine ball.

Circuit Cardio of rower and bike.

Set timer for 30minutes, every 5 minutes rotate between cardio to cards. Each value of the card represents the amount of each you will do. Continue until the timer runs out. If you go through the deck, flip it over and start again.

['tarako]

'Erm. Yesterday:

Breakfast:

2 over hard eggs, 1/2 cup rice, and 2oz mixed veggie

Lunch:

6 slices of turkey and 1tbs spicy mustard on wheat with 10 chips, 5 on the sandwich, 5 off

Snack:

Cliff Bar

Dinner:

1 piece of Lasagna

Drank water all day and one cup of tea

Exercise: Insanity Cardio Recovery

[Mali]

Here is mine for today:

6 hrs of sleep last night + 1 hr nap mid-day

Water throughout the day.

Breakfast: 1 banana

1/2 cup of oatmeal cooked with 1 cup of water, added vanilla and cinnamon

1 cup Florida orange juice (not from concentrate)

Lunch:

3/4 of a grilled cheese sandwich cooked with multigrain wheat, boars head cheddar and butter

1 bowl of Progresso chicken noodle soup

Snack:

10 ounces of home made smoothie (1 banana, 4 strawberries, 2 tblspoon natural peanut butter, oats, wheat germ, organic whole milk, Stonyfield organic french vanilla yogurt, 1 scoop of Nitrean + Strawberries & Cream protein) ^made more than 10 ounces and shared it.

1/2 cup of juice made with the juicer using 2 organic honeycrisp apples, two carrots, and a chunk of ginger root ^made more and shared it

Dinner: 6 ounce wild sockeye salmon filet cooked with lemon and butter and served with broccoli (cooked with EVOO and onions) and jasmine rice

Snack: A dark chocolate truffle

Three home made dill pickle spears

Raspberry/Hibiscus zinger hot herbal tea, no sweetener, 0 cal.

Activity: Cut back the forest outside for about an hour and a half with my 18" Tramontina machete and some loppers.

Pullups till failure, pushups till failure, pelvic tilts, hip thrusts, and stretching on a swiss (stability) ball, sleeper stretched the shoulders and about an hour of Yoga.

[Trick]

Substitute lettuce for bread and quinoa for rice. Breads, rice, and bananas all have negative carbs. Also, don't eat cliff bars or any kind of energy bar. An extremely high amount of calories designed for heavy hiking or climbing. Not something to consume on a regular day.