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

[Christiep]

Friday 27th August 2010

PRE WORKOUT
1/2 Medium Sized Banana

6AM WOD

POST WORKOUT
1/2 Medium Sized Banana

200ml Orange Juice
SUPPLEMENTS
- 15mls Liquid Iron
- 15mls Liquid Fish Oil
- 1 x Digestive Enzyme (tablet)
- 1 x Adrenoplex (tablet)
- 1 x 500mg Vitamin C

BREAKFAST
Omelette (2 x Eggs, 1/2 Cup tomato and mushrooms)
6 x Macadamia's (unsalted)
1 x Green Tea (no milk or sugar)

LUNCH
80 Grams Leg Ham
Salad (1.5 Cups of Spinach Leaves, 1/2 Tomato, 1/2 Cucumber
1 Tablespoon Avocado Oil
1 x green tea

DINNER
Steak (approx 90 grams)
Sauteed Brocolli & Brussel sprouts in chilli and garlic

WATER
1.8 L

[Christiep]

Saturday 28th August 2010

BREAKFAST
Leg Ham
1 x Kiwi fruit
10 x Macadamia's

200ml Orange Juice
SUPPLEMENTS
- 15mls Liquid Iron
- 15mls Liquid Fish Oil
- 1 x Digestive Enzyme (tablet)
- 1 x Adrenoplex (tablet)
- 1 x 500mg Vitamin C

MT
95 grams Tuna
1 x Kiwi Fruit
10 x Macadamia's

LUNCH
95 Grams Tuna
1 cup spinach leaves
1/2 tomato
1 tablespoon Avocado oil

DINNER
san choi bow in lettuce
Chicken & vegetable stirfry (brocolli, bok choy, carrots, onions)

WATER
2 L

Sunday 29th August 2010

BREAKFAST
Meat Patties (approx 80grams)
2 x Zucchinni Fritters (Made with grated zucchini and 2 eggs)

200ml Orange Juice
SUPPLEMENTS
- 15mls Liquid Iron
- 15mls Liquid Fish Oil
- 1 x Digestive Enzyme (tablet)
- 1 x Adrenoplex (tablet)
- 1 x 500mg Vitamin C

LUNCH
Leg ham Salad (leg ham, lettuce, tomato, cucumber, celery)
1 tablespoon EVOO

DINNER
Left over Chicken and Vegetable stirfry

WATER
2.2L

[Dan]

Apologies for delay Christie in looking at this for you.
My thoughts.
1. Orange juice, very high sugar, not natural in the sense its liqufied and generally concentrated, takes a fair few oranges to make a cup of OJ, you wouldnt sit there and eat those oranges normally.
2. Some of these things your on, any side effects? What are they doing? PM me perhaps if you dont want to share with the world.
3. Protein, are you getting 1 gram of protein per pound of bodyweight each day? Looking at it, no your not. 30 grams of meat usually has about 7-8 of protein, your 80gram brekky would barely be over 20 grams protein, its not enough.
4. Is the fish oil the one i recommend?
5. A banana pre and post workout is not enough, I would be looking for a source of protein straight afterwards.
6. Missing quantities on a couple of things, keep on it, we need to see quantities. My next post is to Gill to direct her to your diary as its a great demo.

[Christiep]

Hey Dan,
Thank you so much for your comments.

1. The orange juice - suggested by the naturopath to assist with the iron obsorbtion when taking the liquid iron.
2. I will PM you with more details.
3. OK, I will research the amount of protein in the foods and increase.
4. The fish oil is one that the naturopath suggested, have about 1/4 bottle left, then changing to the one you suggest.
5. I eat the banana on the way to and from, then eat breakfast pretty much within about 30 or so minutes afterwards, once I get home.
Would I still need to have protein straight after the WOD?

6. Will make sure I add the quantities for everything.

Thanks heaps for your help Dan, Really appreciate it.

[Christiep]

Monday 30th August 2010

PRE WORKOUT
1/2 Medium Sized Banana

6AM WOD

POST WORKOUT
1/2 Medium Sized Banana

200ml Orange Juice
SUPPLEMENTS
- 15mls Liquid Iron
- 15mls Liquid Fish Oil
- 1 x Digestive Enzyme (tablet)
- 1 x Adrenoplex (tablet)
- 1 x 500mg Vitamin C

BREAKFAST
90 grams Meat Pattie
2 x Zucchini fritters
10 x Macadamia
Green Tea

LUNCH
95 Grams Tuna
1 Cup Lettuce
1/2 Tomato
1 tablespoon olive oil

AT
100 gram Mince Pattie
8 x Macadamia
1 x apple
Green Tea

DINNER
150 grams Roast Pork
1/4 Cup pumpkin
1 baked carrot
1 cup brocolli

WATER
2 L

Need to increase my protein!!

[Dan]

Hey Dan,


4. The fish oil is one that the naturopath suggested, have about 1/4 bottle left, then changing to the one you suggest.

For the sake of 1/4 of a bottle of crap that you dont know whats in it, how about you buy the new stuff now and start it, as we can eliminate the old bottle as a source of contamination right now. Its all about ticking boxes.

Need to increase my protein!!

Noticed! Looks heaps better! (but not enough!) Get some protein post workout.

[Christiep]

Thanks Dan! Will do.

Tuesday 31st August 2010

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

SUPPLEMENTS
- 15mls Liquid Iron
- 15mls Liquid Fish Oil
- 1 x Digestive Enzyme (tablet)
- 1 x Adrenoplex (tablet)
- 1 x 500mg Vitamin C

BREAKFAST
180 gram Meat Pattie
1 x Kiwi fruit
10 x Macadamia's
Green Tea

MT
95gram Tuna

LUNCH
100 grams steak topped with 1/2 avocado
1 x poached egg
1/2 Punnet Strawberries

DINNER
150grams Roast Pork

*Wasnt hungry at all at dinner time.

WATER 1.5L

[Christiep]

Wednesday 1st September

SUPPLEMENTS

BREAKFAST
2 x poached Eggs
1/2 cup spinach leaves
1/2 tomato
1 tablespoon olive oil

LUNCH
95gram Tuna
1 cup spinach leaves
1/2 tomato

DINNER
100 grams grilled fish
1 punnet strawberries

WATER
1.8L

[Christiep]

Thursday 2nd September 2010

PRE WORKOUT
1/2 Medium Sized Banana
6AM WOD
BREAKFAST
1/2 Medium Sized Banana
120 Grams Bacon
2 x poached eggs
Green Tea

LUNCH
200g Steak topped with 1/2 avocado
1 cup spinach leaves
1/2 cucumber
1 tablespoon avocado oil

DINNER
120grams Chicken
1 Cup Steamed Brocolli
1/2 Steamed Carrot

WATER
1.6L

[Dan]

Hi Christie,
Would like to see more water.
Also note no protein Post work out.
Protein numbers still low all round as well.
Food is clean and looking shit hot, how are you feeling?