Thursday 1-31-2013

Sleep 10:30-5am

Coaching 5:30am, 6:30am 

Breakfast @8am - Frittata 2 eggs + veggies, blackcoffee

Snack- 1 oz Beef Jerky + almonds

Workout@ 1pm Snow Shoe
60 minutes Zone 1-2

Snack- builder bar

 5:30pm WORKOUT
1. Power Snatch; build to a tough single
# 105, 115, 125,135missed
2. 10min AMRAP HSPU = 46reps
+
10min AMRAP - 7 rounds +4
15 Power Cleans #65 UB, UB, UB, UB, 10-5, 8-7, 8-7
30 Double Unders - double under were BAD! just couldn't put them together tonight. Put me a round back from last time I did this workout

My mom B-day Dinner @ 7:30 pm
3 thin crust pizza slices with meat and tomatoes + 1 beer

Wednesday 1-30-2013

 9am coaching



2:30pm Back Country Snow Shoe
1 hour- moderate to high intensity hike (pic above)

Legs are smoked!

Tuesday 1-29-2013

Sleep - 10:30pm -7:30am

My gut has been really bloated for the past 36 hours...yesterday was ridiculousness; gas, gas an more gas (how about that info)....the only thing I added over the past 2 days was homemade bison chili and the added pinto beans is the only culprit I can think of...so dairy, beans and breads have all proven to rec havoc on my gut, joints and energy levels.

AS a 35 year old athlete i am coming to many clear realizations of how food, sleep, life, can influence your abilities to be really kick ass or just a wanna be. The responsibility is (mine) to be at the top of my game ...and one I took for granted through my collegiate career and earlier competitive days, when life seemed so much simpler. I remember training for the Olympics back in 2000 and my coach said "you need to have the simplest life possible the be the best... only the basics on your life list ; training, eating, sleeping...NOTHING ELSE!"  
Although today my life has more than just the "basics" ...  I can't let go of the idea of not being an competitive athlete...I have recognized that I have based a lot of who I am throughout my life by what I can do physically. Although I know sport is more than just accomplishments...I am seeking a deeper understanding...to who Robin Lyons is, not only to me, but other people in my life. My mission, to never let go...overcome and strive for greatness...in any measure towards success.

8am Upon Rising- Green Mix + 5 grams Glutamine+ max energy
coaching, 8am, 9am
11:30am- Breakfast 2 eggs + 2pc Bacon+ 3 pc dried banana+ 10 almonds
 2:30pm- 1 cup of homemade red potato/yam + 3oz deli turkey + fish oil
Snack - larabar

WORKOUT @ 5:30
1. Sq Clean1,1,1,1,1,1 / 2min rest
#145, 155, 165, 175, 185, 195X (#185 felt solid...missed it last week, yah!)
+
24 minutes- thrusters felt solid at bottom position, able to pull bar down from top without losing speed on the way up
ODD- 7 thrusters
EVEN- 5 KTE
+
24minutes
35 Double Unders
5 TTB

 DINNER: 7:30pm- Spaghetti Squash w/ 4oz ground beef with veggies
 Snack - 1/2 cup ice cream + 15 almonds
 

Monday 1-28-2013

Sleep 10:45-5am= 6hrs

upon rising:black coffee, greens +5g glutamine+water
Sore today ....oh yeah

coaching 5:30am, 6:30am, 9am
8:30am BREAKFAST; "Frittata" eggs + steak+Brussels spouts + potato

ADMIN- 12-2pm
Snack @ 1pm- dried banana + larabar + water

Lunch @ 2:30- 1.5 cup homemade bison chili

Coaching 4:30pm + small lattte

WORKOUT @ 5:45-6:15pm 
Swim 50yards @ 85% / rest 45sec x 10

Coaching 6:30pm

Dinner- Left over Fritatta from this morning; 3 eggs + 2 oz steak + brussel sprouts + some potato

Sunday 1-27-2013

Sleep 12am - 8:30am

9:30am Black coffee...max energy...1/2 scoop protein+ 1 scoop greens+ squirt of fats + 1/2 banana

11am WORKOUT (25min cap)
100 pull ups - broken up a lot; 15-5 reps (6min)
100 Kbs 1pd - 20,20,20,20,10-10 (grrrrrip!)
100 Double Unders- AFAP broken (14:30 on the clock)
100 Ohs #65 10,10,10,10,10,10,10,10, 10,10
23:21

PWO- Frittata, my new staple breakfast/PWO food! about 3 eggs, spinach, ground turkey, onion, shaved potato + hot sauce :-)

 

Satursday 1/26/2013

Sleep 11:30-8:30pm- 9HRS!

black coffee...

9am- coaching at the gym, awesome morning with all the athletes, energy was good and people were working hard. I finally got to catch up with my athletes, see their progress, and tighten them up technically on some things... I was going to "train" BUT ended up working on mobility, pistols and muscle ups; on the minute work.

10:30am- 1/4 Steel cut oats + 1 scoop protein powder + lara bar

1:30pm LUNCH- Kale veggie soup + 5 slices of deli roast beef + pear + handful nuts

5pm Workout

1. Sq Snatch off blocks (mid thigh) 1,1,1,1,1,1 /2:00
wt: 105,115,120,125,125,125

2. Fr Squat 3 x 3-5 /2:00
* hip flexors sore , couldn't hold tempo with wt
145/3, 165/2, 165/2..didn't want to go lighter...

3. Wt Dip 3RM #50

4. 7min Burpees for Time : 83 reps 
bad memories...hit 87 reps last year and couldn't move for an hour. Tonight I gamed it so much I lost reps... wasn't exhausted at finish, had more.

7:30pm Dinner - 2 cups Brown rice spaghetti + 4 oz Steak + 5 Brussels sprouts+ 1/2 small baked potato 

Friday 1/25/2013

Sleep 11:30pm-7:30am

BREAKFAST @ 8am 1/4 steel cut oats + 1 scoop protein 

Coaching 8am,9am- black coffee

BREAKFAST #2 @ 11am; 3 eggs + 1 tbsp almond butter + 2 brown rice cakes

12pm- tried to workout BUT FRUSTRATED...knees, elbows, ankles body achy and tired. Little bit of stress in my head this week...showing itself in my body. Moving towards setting up more help in the gym.

Snack 1:30- Lara-bar
ADMIN - 2pm-4:30pm

WORKOUT 5:30pm- Participated in a Workout I made for Rogue

1mile Run
30 HSPU
40 Pullups
50 Ball Slams #25
60 Sumo DL HP #2pd/1.5
70 MB Rogue Burpees
800m Run with Sandbag #45

time around 40 minutes... it was more painful than it should have been...not a great "training" day.

On another note...one of my athletes hit 255lb in the BNJ yesterday....I have been training him since he was 12 years old....today he is 15...onward.

Thursday 1/24/2013

Sleep 11:30-5am - ouch

coaching 5:30, 6:30,8:00,9:00am ; had some black coffee

10:30 BREAKFAST; 1/4 steel cut oats + 1 scoop protein + cinnimon

11:45 -1:00pm SNOW SHOE 
75 minutes of back country hiking in the snow..zone 1 - zone 3 aerobic effort
 We were in the clouds the entire hike...misty with fresh snow flurries falling....good sweat.

LUNCH 2pm; kale soup with 2-3 oz Turkey + 3 oz Chicken breast + 15 Pretzels gluten free + pear

Wednesday 1-24-2013

Sleep 11:00 - 7:30am

Coaching 8:00am, 9am

10am Breakfast 2 eggs + 2 tbsp brown rice+ 12 nuts+ hot sauce

 WORKOUT @ 1pm

EMOM 24min
ODD- 7 Thrusters
EVEN- 7 CTB
went well, felt good
+
EMOM 20min
30 Double Unders
6 TTB
went well, good energy through 44 minutes of work

ADMIN- 2:30-4:30
3pm SNACK-3 oz Chicken + 20 Gluten free Pretzel + 12 nuts

Coaching 5:00pm

6:30pm -Dinner: 8 Pc Sushi (raw salmon/tuna) + 1/4 cup egg noodles + sea weed salad
Snack @ home 1/2 cup bluberries
 
 

Tuesday 1/22/2013

Sleep 11pm-8am

Coaching 9am
Breakfast @ 10:30; 2 eggs + 1/4 brown rice + 15 nuts + 1oz swiss cheese

Lunch @ 3:30pm- 2oz Steak + Brussel sprouts +20 gluten free pretzels + 1oz swiss cheese

Workout @ 5:30
During the warm up...found knees to be SORE and achy..i think its the HARD CHEESE i have been eating the last few days. NO MORE. Going to take out all dairy for the next few days and see how joints feel.

1. Squat Clean 2/145, 2/155, 2/165, 1/175, 185catch, 185 catch



2. Split Sq  front rack pos @ 22X1; 3 x 4-6  5/#65, 4/#75, 4/#75
did three sets and called it... KNEES were pins and needles!

Coaching 6:30pm

Dinner- @8pm 
Tortia Soup + 3 oz Chicken + Gluten Free Pretzels (24)

Monday 1/22/2013

Sleep 11:30pm-8am - woke up tired

Coaching 9am, 10am

really tired after coaching today...what up?

BREAKFAST @11:30- 2 eggs + 1/4 cup steel cut oats + 15 mixed nuts, black coffee

Snacks- 1:30pm- nuts (20)

Admin work- 2pm

LUNCH- 3:30pm- 3oz Deli Roast Beef + 1 serving gluten free pretzels (24)+ 2oz chees + 15 Mixed nuts + 1/2 cup geek yogurt w/ 1/3 cup blueberries.

 
WORKOUT @ 5:30pm
17 min amrap @85% = 5 rds + 30 cal airdyne
30 cal Airdyne
6 chin ups
12 wall balls
Rest 5 min
17 min amrap @85% 5 rds
Row 250m
12 toes to bar
36 double unders
Rest 5 min
17 min amrap @85% 5 rds + 7 +14 + 10calories
7 CTB chin ups
14 hand release push ups
21 calories rowing

note: ate 1/2 a protein shake after first MAP session...stupid, got a side cramp. otherwise everything felt legit, hand release push-ups broken into 2 sets of 7

8pm- PWO- 3 oz steak + 5 brussel sprouts + 1/4 baked yam + 6 oz red wine
9pm- 1/4 cup greek yogurt + 1/4 bluberries

Drank - 2.5 liters of water today

Sunday 1-20-2013

Sleep 11:30pm-8:00pm slept straight through
9am- 1 scoop protein with water, max energy,black coffee

Break fast@ 10:30am- Black Coffee, 2 eggs, sausage patty, English muffin

1:30pm-4:15pm; Mt bike Ride @ vigorous effort
 just drank water on the ride...

Snack @ 4:30pm- 20 almonds, 1/2 power bar, handful chips with 1.5oz turkey :-/

Dinner@ 8pm - left over Curry with chicken

Saturday 1-19-2013

Sleep= 11:30pm--woke up at 5:30am (upset about Rogue)..slept till 8:30am

Black Coffee
9am: coaching
Protein Shake (2 scoops with water)
WORKOUT @ 10am
1. Sq Snatch from below knee on blocks
2/95, 2/115, 2/115, 1/125, 1/125, 1/125
2. Front Sq Cluster 1.1.1.1.1x3 / 2 min rest
(30sec rest btw reps) 165, 175, 185lbs
3. Wt Dip Clusters 3.3.3.3x3 /2min
(30sec rest btw reps) #25

Meal 1@ 12:30pm- 1/4 Spagetti Squash + 2 oz ground beef + 1 oz Cheese + 5 crackers

Snack- handfull nuts

Dinner @ 5:20pm
5 pc sushi(raw salmon, crab stick+tempura + 1 spring roll (not fried), 1cup rice + pan ang curry with 2 oz chicken
desert- 1/2 cup ice cream with almonds

Friday 1-18-2013

 SLEEP: 11:30pm-7:30am- 8hrs

Woke up this morning...my dog took a turn for the worst. Took him to the vet at 8:30am...decided to IV him ...visited at 2:30pm...still suffering (intestinal)...can't stand on his own...came back to take him home to IV him over the weekend....I coached from 4:30-8pm...came home and he was barely alive. Limbs were cold, eyes were glazed and breath was shallow...so much anger inside,  didn't want him to suffer...

When asking the "Vet" earlier that day if I was just prolonging the inevitable ...he couldn't tell me. It left me thinking I was not being optimistic enough about my dogs circumstances, although in my heart I knew I was losing Rogue. I wanted to know when to let him go, when to stage a descent goodbye, when to stop his suffering. This false hope turned into watching an animal I loved suffer and hang on to a life that couldn't be brought back. 

How many dogs does a vet have to see come through their hospital doors before knowing how to say ...it's over. I'm sorry Rogue. I loved you MUCH...best hiking buddy EVER. Because you fought so hard to stay.....I will fight so hard to make each day count....onward.

Thursday 1-17-2013

Today has been tough, my dog is really sick and not doing well...busy with work and trying to get myself feeling 100%. 

A. Snatch grip RDL @6020, 2-4x5; rest 90 seconds
#125/4, 135/4, 135/4, 135/4, 135/4
B1. Push jerk 3, 3, 3, 3; rest 10 seconds; used #125,135,135,135
B2. HSPU 10 for time x4; rest 10 seconds; this was a bitch today...each set took 90-2min.
C. 50 push press for time @70% 1rm; 2:32
+
On the min for 30 min: (did 20 minutes energy low)
Min 1- 10 box jumps 20" - good
Min 2- 10 ring dips -broke into 2 sets of 5 every round
Min 3- 10 kbs 2 pood - heavy and out of breath when done

 Muscle endurance not 100%...might take a few workouts to get it back

Wednesday 1-16-2013

Sleep 10:30pm - 7am 8.5 hours (coughed during the night a couple times and woke me up...been like that for a week)

Black Coffee + Protien, almond milk+glutamine
Coaching- 8am
Breakfast @ 10:00am- 2 eggs, 2 pc bacon, 1/2 banana + 20 nuts
Coaching @ 12pm
Consult @ 3pm
LUNCH@ 4:00pm- 2 oz deli roast beef + slice of Havarti cheese + 10 crackers+ Greek Yogurt with  1/2 banana
WORKOUT@PM
15min at 85%- 4 rounds
20 cal on AD
6 Burpee Pullups
12 Box Jumps

15 min at 85%- 4.5 rounds
250 m Row
12 TTB
36 DU

15min at 85%- 5 rounds + 20cal
20cal AD
10 CTB
10 HR Push ups

Each set felt better...energy levels and breathing felt on the up and up!

DINNER@8pm
3oz roast beef + 1cup cooked yams and carrots + 1 raw corn tortilla with cheese
dessert: 1/2 cup greek yogurt+ 1/2 scoop protein+ slivered almonds and cinnamon

Tuesday 1-15-2013

Feeling better today...energy levels low and couldnt breath Sunday and Monday so i just "rested" still coached and worked.

Today I just did some lifting I missed last week

1. SQ Snatch form Blocks 2,2,2,2,2 / 2min rest
Worked of tech since pulling form below the knee has been a weakness, felt like i was able to stay in my glutes longer. Only worked with 95lbs for all sets
2A. Fr Squat Cluster 1.1.1.1 x 3 / 90sec rest #155,165,175- all sets felt solid, loads were moderately heavy
2B. Dips Cluster 2.2.2.2 x 3; completed all sets with 25lbs

Saturday 1-12-2012

Sleep 10:30pm- 8:30am-- 10hrs

Black Coffee
 
9am WORKOUT
1. Snatch grip RDL @6020, 4-6x5; rest 90 seconds #125
B1. Split jerk 2, 2, 2, 2; rest 10 seconds #135
B2. HSPU 8 for time x4; rest 10 seconds 25-30 sec first 2 rds, 45-90sec last 2 rds
B3. Push press 15, 15, 15, 15 #65 unbroken
 rest 3:30
+
Modifed MAP work again- energy is low, body still not well

On the min for 15 instead of  the prescibed 27 min:
Min 1- 10 Sit ups instead to keep HR down / 10 box jumps 20"
Min 2- 10 ring dips broken every set 6-4
Min 3- 10 kbs 2 pood heavy and felt like shit after doing them, little energy in the tank

11:00am BREAKFAST
 PWO - 1/4 cup blueberries, chia seeds, 1/2 scoop protien, green mix + 1/2 cup almond milk
 3 eggs 1 yolk + 2 pc bacon

3:30pm LUNCH- Kale soup; veggies, ground turkey + 1/2 grilled cheese sandwich  + 2pc beef jerky

7pm- DINNER
 3 Turkey Meatballs, sliced baked yams & sweet potatoes with butter 
sweet snack- 3 bits of frozen gelato with almonds

Thursday 1/10/2013

Woke up feeling "better" ...7 hours sleep
Monday through Wednesday body was sick and sore, everyone and their dogin Cedar City is SICK. I guess I gave my immune system a run for its money last weekend and now reaping the rewards. Airborne, Vit C, echinacia, green mix, etc...not working starting up meds on Saturday to knock it outta me.

Coaching 5:30am,6:30am
Breakfast- 2 eggs, 2 pc bacon+ 1 English muffin, black coffee
Coaching 9:30am
Ran errands ....
12pm SNACK ; Lara Bar + 10 almonds

1:30pm WORKOUT

1. Squat clean clusters 1.1.1.1.1x3; rest 20 seconds/rest 3 min #145, #145, #155

2. Rear foot elevated front rack split squats @22x1, 6-8x4; rest 1 min bw legs 
used #65, elv back foot 4inch
this was REALLY hard for me and uncomfortable in knees and hip flexors. 
+
Did half of both MAP sessions...body not 100%
EMOM for 12 min instead of prescribed 22min
Odd- 7 thrusters 65#
Even- 7 CTB chin ups
+
EMOM for 10 min 18 min:
Odd- 30 double unders
Even- 6 toes to bar

Low Energy on MAP sessions...lifting  felt fine

5:30PM WORKOUT
 40min of work at zone 1 pace
30sec AD
30sec BEar Crawl
30sec Row
30sec Jump Rope
1 Muscle Up

felt good...just low energy

7pm Dinner
Kale soup with 3 oz Sirloin + chicken tamale 

Sunday- Monday 1/6-7/2013

Sunday 6th
Slept in till 8am...sore today all over.
Snow board for a couple hours
Snow Shoe 45 minutes Zone 1-2

Monday 7th
Getting sick today..., body chills, sweats, congestion- all-day got worse by dinner time.

Coaching 5:30am,6:30am,8am,9:30am
Breakfast: 1/2 cup berries, 1/2 sc protien, 1 scoop greens, glutamine, almond milk (blended)
Coaching 12pm
Lunch: 1/2 turkey sandwich, 1 slice sourdough, tomato slices, 1 cup navy bean soup.
Coaching 4:30pm, 6:30pm
Dinner: Kale Soup + Veggies with lean ground beef (2oz) + Quinea Pasta and Turkey(2oz) in tomato sauce (left overs)
Made a Hot Taute: 1oz brandy, lemon and hot water + NyQuill (blah)

1/5/2013 COLD WAR COMP

Sleep- bed at 10pm, sleep at 11pm- 5:30am wake up= 6.5hrs
Pre WOD meal- 1/2 cup greek yogurt + blueberries+ black coffee

7:15am- WORKOUT #1
3 rounds for time
400m Row
12 Burpee to plate
15 Power Snatch #45
= 9:18 (finished 3rd)

 
PWO- 2 scoops Recoverite Hammer +  1 cup of almond+ cococut cream

9:30am WORKOUT #2
3 Hang Power Cleans +1 Jerk LADDER
#55,65,75,85,95,105,115,125,135,145,155,165
If you fail at a station amrap air squats for points
If you get to #165, amrap jerks with load


Got to 165 + 2 Jerks + 15 air squats
(Finished 3rd)

PWO- 1 Cup of oatmeal, 20 nuts, 20 raisens, black coffee

12:30pm- WORKOUT #3
For time
30 Hurdle Hops 20" unbroken paced
9-7-5
Pull ups Unbroken
Dead-lifts#155 Unbroken
30 Wall ball shots 10-10-10
5-7-9
Pull-ups --broke 9's
Dead-lifts #155--broke 9's
30 Hurdle Hops 20" (struggled bad 2:00+ minutes...lost it here)
= 8:23 (finished 5th)

PWO- 2 scoops Recoverite + 1/2 cup Coconut/almond cream

3pm - WORKOUT #4 (top 10 only)
5min AMRAP
14-11-8
HSPU (14,11,1)
OHS #75 (14,11 Unbroken)
(finished 3rd )




Finished 3rd OVERALL

Friday 1-4-2013

8am, 9am -coaching

10:15- WORKOUT

20min of AirDyne
30sec on @ 85%
30sec 50%

...good sweat

LUNCH @ 1:30pm
1 cup split pea soup, 1/2 sandwich, w/ turkey, lettuce, tomato, 1 slice sourdough cream cheese

2:30pm - Travel to SmithField F'n Utah..

SNACK-  Water1 liter of water, 10 almonds and 2 pc jerky, 2 handfuls of Chex Mix.

7pm- 2 small chicken thighs, spinach + strwberry salad, 1/4 cup of homemade macaroni and cheese, chia seed drink.


 Arrived in Smith field UTAH around 9:30pm after a stop in Salt Lake.

Thursday 1/3/13

SLEEP WAS BAD 10-11:30pm, 12pm-3am,3am-5am

5:30am, 6:30am Coaching,( Mixed Green + Glutamine )

Breakfast @ 8am; 2eggs + 1 egg white,1oz shredded cheese, 2 pc beef jerky, black coffee

9am, 10am- coaching

11:30am Snack- Spinach, Pinapple, Greens, 1/2 scoop of Protein, 1/2 cup berries (blended)

1pm- LUNCH - small salad, 2oz turkey, 1pc bacon, egg + 1/2 Opened faced sandwich 1/2 slice sourdough, 1tsp cream cheese, 2 oz turkey

2-4pm- admin, 15 minute nap (soooo groggy and tired today)

Snack- 2 oz Cheese, 8 water crackers (boo)

5pm- WORKOUT
1. Snatch Grip RDLS; #95/6, 95/6, 115/5, 115/5, 115/5
2A. Split Jerk 3,3,3  #75
2B, Push Jerk 6,6,6 #75
2C. Push Press 12,12,12  #75
3min Rest

Dinner 7pm- 1.5 cups of Bear Creek Soup (Potato and Cheese), 1/2 cup of cooked yams, 4 oz red wine 

*Tired today, body achy (knees and upper back) still from monday :/ didnt do second part tonight will do in the am friday before I hit the road up north.

going to soak in Epson salts and go to sleep!

Wednesday 1/2/2013

Sleep 10pm-5am- 7 hours

5:30, 6:30- coaching
Breakfast @7:30am- 2 eggs 3 pc thin sliced bacon, small latte 
8am, 9am, 10am-coaching
Lunch @11:30am - 3 oz steak, 1 date, 20 cashews
12pm-1:30pm consult,  clean gym
Snack@2:30pm -tsp almond butter, 20 peanuts + celery 
Dinner @ 4:45pm- 1 cup broccoli and cheese soup, 1.2 turkey sandwich, 1 slice sourdough bread, 2 shots espresso
5:30pm- coaching

WORKOUT@ 7pm
40min of continuous Zone 1 work

30sec Airdyne
30sec slow bear crawl
30sec Row
3 TGU x 3/arm -started with #20 for the first half then finished with 1pood
30sec single jump rope
20 sec handstand hold

note: body is sore form Mondays Throw down...quads and hamstrings tight, good to just move although it was painful when I started.

Snack  @8pm-1/4 cup lentils, 1/4 cup brown rice, 1/4 cup beet soup mixed to gether with salt and pepper!

Water: bought a gallon and drank 25% did not drink enough!!

Tuesday 1-1-2013

Happy 2013!
I am thankful for the experiences and growth I achieved in 2012...looking forward to progressing forward in 2013. This year I am going to continue building my character in who I am, what I do, and the why behind my madness/passion in life. I want to be able to maximize my strengths and improve my weaknesses so I can reach the next level in my journey. Balance and Flow are also two pieces in my life that I haven't explored much of. I would to make them stronger components in my life in hopes to bring peace and serenity when the body, mind an spirit needs to rest and reflect.  

Now to get to the non emotional stuff....Nutrition needs some attention so I am going to give it attention by recording every single thing on this blog...until I get it under control. Control is knowing what foods give me the most energy, best body comp for my sport and optimal recovery needs. So not only are you going to get my workouts ...your going to see what Robin Lyons puts in her mouth!

Some Fitness Performance Goals
1. To do Pistols 10 alternating pistols in a row; I will perform 20-30 pistols a day through eccentrics, rolling to stands, and off MB in my warm ups!
2. To finish Diane Under 7 minutes (OPT Programming)
3. Finish 30 muscle up under 10minutes; I will practice each day after proper warm up or workout to do 3 sets of unbroken muscle ups.
4. Finish top 30 in 2013 Sectionals; put together effective days of training, sleep and eating together.
____________________________________________________________
SLEEP 12:30am- 8:30am (8 hours) on NyQuil

Breakfast @ 9:30am
1 cup Black coffee,2 eggs,1.5 oz Steak, 1 tbsp avocado, 1/4 cup of yams
+ antioxidant boost smoothie drink
1 grams vit C, 1 cup mixed berries, 1 scoop greens mix, 1 tsp chia seeds, 1tbsp of greek yogurt

Lunch @ 1:30pm
1 can Tuna, 2 pieces of beef jerky, 20 cashews, diet coke

Snack @ 4:30pm
1/2 scoop protein, mixed berries, vit C, 1/2 banana, green mix

Dinner @ 6:30pm
1 cup Rice, 1/2 cup lentils with oats grouts, Cream of Cauliflower made with rice flour with lactose free milk.

Energy levels where great today, head cold is getting better!