Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[Christiep]

Saturday 11th September 2010

BREAKFAST
50 Gram Bacon
2 x Eggs
1/2 Avocado

LUNCH
100 Gram Chicken
1/2 Avocado
1 Kiwifruit

DINNER
San Choi Bow x 2 ( 60 gram mince 2 x Lettuce Leafs)
90 gram Chicken Stirfryed with 2 cups of Brocolli, Bok Choy, Carrots, garlic, chilli and Olive Oil

WATER 2.6L

Sunday 12th September 2010

BREAKFAST
3 Scramled Eggs with 1/2 tomato
1 tablespoon Olive Oil

LUNCH
95 Gram Tuna
90 Grams Chicken
1/2 Punnet Strawberries
1/4 Cup Macadamia's

DINNER
San Choi Bow x 1 ( 30 gram mince 1 x Lettuce Leaf)
90 gram Chicken Stirfryed with 2 cups of Brocolli, Bok Choy, Carrots, garlic, chilli and Olive Oil

WATER 2.2L

[Dan]

lowish on the protein girl, whats going on?

[Christiep]

Monday 13th September 2010

PRE WORKOUT
1/2 Banana
6AM WOD
POST WORKOUT
1/2 Banana
50 gram Chicken Breast

BREAKFAST
3 x Poached Eggs
1 Cup Spinach Leaves
1/2 Avocado
Green Tea x 2

LUNCH
100 grams Chicken Breast
1 Cup Spinach Leaves
1/2 Tomato
1/2 Avocado

AT
95 gram Tuna with Olive Oil (1 tablespoon)
1/2 Punnet Strawberries

DINNER
5 mls Ethical Nutrient liquid Fish Oil
150 grams Pork Loin Steaks
1 Cup Cauliflower Mash with Garlic and Olive Oil
3 x Brussel Spouts
1 x Squash
1/4 Cup Sweet Potato

WATER 2.6L

Appointment with Naturopath today which went really well. Had a body composition scan and lost another 2 kilos of body fat and muscle has decreased slightly by 0.4 kgs.
Also my Cellular Fluid Balance has improved heaps by 5.35, so everything is now heading in the right direction. Also started the EN fish oil tonight.

Main focus now is to get my protein intake correct and just focus on my end goals and keep pushing myself everyday!

[Christiep]

Tuesday 14th September 2010

PRE WORKOUT
1/2 Banana
6AM WOD
POST WORKOUT
1/2 Banana
50 gram Chicken Breast

BREAKFAST
5 mls Ethical Nutrient liquid Fish Oil
2 Egg Omelette w/- 50 grams bacon, 1/2 tomato, 1/2 cup mushrooms, 1/2 avocado

MT
1 x boiled Egg
10 x Macadamia's

LUNCH
95 grams Tuna
1 Cup Spinach Leaves
1/2 tomato
1/2 avocado

DINNER
5 mls Ethical Nutrient liquid Fish Oil
160 grams Grilled Chicken Breast with Garlic
1 x Avocado
1/2 punnet Strawberries
1 x Kiwi fruit
Felt like something sweet tonight so had fruit after dinner, thought that this would be the best option to stop the craving and it worked!

[Christiep]

Wednesday 15th Sept 2010

PRE WORKOUT - 1/2 Banana
6AM WOD
POST WORKOUT - 1/2 Banana
50 gram Chicken Breast

BREAKFAST
5 mls Ethical Nutrient liquid Fish Oil
100 Gram Chicken Breast
50 g Sweet Potato
1/2 Avocado
Green Tea

MT - 95g Tuna, 1/2 Punnet Strawberries, 10 x Macadamias

LUNCH
150g Steak Topped with 1 avocado
2 x Squash
3 x Brussel Sprouts

AT - 1 x Boiled Egg

DINNER
200g Beef stirfried with Red Cabbage, Bok Choi, Brocolli, Garlic and pepper

WATER 2.3L

Thursday 16th Sept 2010
PRE WORKOUT - 1/2 Banana
6AM WOD
POST WORKOUT - 1/2 Banana

BREAKFAST
5 mls Ethical Nutrient liquid Fish Oil
95g Tuna with Olive Oil
1 x Kiwifruit
1 x green tea

MT
10 x Macadamia
1/2 Punnet Strawberries

LUNCH
100g Chicken Breast
Kiwifruit

DINNER
200g Beef stirfried with Red Cabbage, Bok Choi, Brocolli, Garlic and pepper

Friday 17th Sept 2010
PRE WORKOUT - 1/2 Banana
6AM WOD
POST WORKOUT - 1/2 Banana

BREAKFAST
Scrambled Eggs (3)
1 Kiwifruit

MT - 95g Tuna

LUNCH
70g Leg Ham
1 Kiwifruit
10 x Macadamia

DINNER
150g Bacon & 2 Eggs
1/2 Tomato

Sat 18th Sept 2010
BREAKFAST
60g Leg Ham
1/4 Cup Red Grapes
1 x Kiwifruit

MT
95g Tuna
10 x Macadamia

LUNCH
80g Turkey Breast
1 Cup Spinach leaves, 1/2 Tomato, 1 Tablespoon Olive Oil

DINNER
Omelette with Chicken, Muchrooms, onion, carrots

WATER 2

Sunday 19th Sept 2010

BREAKFAST
100g Meat Pattie
1/2 Cup Rockmelon
1/2 Cup Watermelon

LUNCH
90g Turkey Breast
1 cup spinach leaves
1/2 tomato
1/2 avocado

AT
1/2 p Strawberries

DINNER
150g Roast Lamb
1 Cup Brocolli and Cauliflower
1/2 Cup Red Cabbage
1/2 Carrot

WATER 2.4

[Christiep]

Monday 20th Sept 2010

PRE WORKOUT
1/2 Banana
6AM WOD
POST WORKOUT
1/2 Banana

BREAKFAST
100g Mince Pattie
50 g Sweet Potato
Green Tea (2)

LUNCH
Chicken (approx 80-90g)
1 Cup Lettuce
1/2 Tomato
Drizzle of Olive Oil

AT
1/4 Cup Red Grapes
10 x Macadamias

DINNER
150g Roast Lamb
1 Cup Brocolli and Cauliflower
1/2 Cup Red Cabbage
1/2 Carrot

WATER 1.8 * Not enough water today!

[Dan]

or protein

[Christiep]

Tuesday 21st September 2010

PRE WORKOUT
1/2 Banana
WOD
POST WORKOUT
1/2 Banana
BREAKFAST
150g Meat Pattie
1 x Kiwi Fruit
10 x Macadamia
Green Tea

MT
95 g Tuna
4 x Strawberries

LUNCH
200g Meat Pattie topped with 1/2 cup tomato, onion, garlic and herb Puree
and 1/2 Avocado

DINNER
250g Meat Pattie topped with 1/2 cup tomato, onion, garlic and herb Puree
1/2 Avocado
1 Cup Spinach Leaves

WATER 2.5 L