February 3 – Week 1 Day 2

I woke up famished! The day after lifting weights I’m always extremely hungry. Anyway, here’s how my day went!

Breakfast

Scrambled eggs with smoked salmon, and a cinnamon raisin English muffin with coconut oil.

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Ingredients:

Scrambled Eggs: 2 large eggs, 2 oz smoked salmon, red pepper, onion, pepper, 1/2 tablespoon coconut oil

English Muffin: Ezekiel 4:9 Cinnamon Raisin English muffin (1 whole muffin), 1/2 tablespoon coconut oil

Meal Total: 522 calories, 36.8g carbs, 34.1g protein, 28.9g fat

Lunch

Veggie burger and chili sweet potato fries. The sweet potato fries I made by cutting 1 medium sweet potato into strips, then tossing with 1/2 tablespoon coconut oil and chili powder to taste. I baked at 350 and flipped the fries about every 5-10 minutes. I kept them in until crunchy (keep your eyes on these so the thin slices don’t burn).

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Ingredients:

Veggie burger – 2 slices California Style Sprouted bread (Alvarado St Bakery), California veggie burger (Amy’s Kitchen), avocado, mustard

Sweet potato fries – 1 medium sweet potato (130g raw), 1/2 tablespoon coconut oil, chili powder

Meal total: 656 calories, 94.0g carbs, 20.3g protein, 25.5g fat

Pre-Workout

I love pizza! This is a slightly healthier version. Mediterranean whole grain naan pizza.

I made this by topping a whole grain piece of naan with tomato sauce, fresh mozzarella, feta, sun dried tomatoes, and kalamata olives. I baked at 350 until crust was crispy at the ends and cheese was melted.

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Ingredients:

1 whole grain Tandoori naan (365 Everyday Value), 1 oz pizza sauce (Nature’s Basket), 1 oz mozzarella, 1 oz feta, 1 sun dried tomato, 1 kalamata olive

Meal total: 456 calories, 48.0g carbs, 19.7g protein, 20.5g fat

Post workout/DinnerĀ 

I worked out and then had my post workout meal along with dinner. I had a short circuit training workout, so I didn’t really need as many carbs for recovery. I don’t believe in spacing out meals by 3 hours to eat 5-6 meals. I’ll explain in a separate post, but for now here’s what I had.

Mango and strawberry protein shake, with salmon and steamed kale.

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Ingredients (Protein shake): 100g mango, 75g strawberries, 2 scoops Jarrow Formula unflavored protein, organic vanilla flavor

214 calories, 25.8g carbs, 19g protein, 4.0g fat.

Ingredients (salmon and kale): 3 oz wild coho salmon, 2 cups kale

176 calories, 3.5g carbs, 25.0g protein, 6.7g fat

Meal Total: 390 calories, 29.3g carbs, 10.7g fat.

Total for the Day

2,032 calories, 211g carbs, 119g protein, 85g fat

Workout

Power Circuit and Tabata interval routines from www.theomalife.com/crazy-cardio

Total of about 40 minutes, with a brief break between the two.