February 2 – Week 1 Day 1

Today’s goal is to eat around 2100 calories, and for about half of those calories to come from carbs. I’m on a muscle building spree and muscles need fuel! It is pretty well known that muscles need protein to grow, but one thing that I have overlooked all these years is the role of carbohydrates in muscle building. No more low carb diets for me ever! All these carbs will go to use – providing energy for workouts so my precious protein can go towards muscle building!


Sweet potato and smoked salmon hash with a fried egg. Ezekiel cinnamon raisin English muffin on the side.

breakfast feb2

For the hash, I chopped sweet potatoes, oven baked them a bit to soften them, then sautéed onion, red pepper, and the sweet potato in coconut oil. Once these were soft I added smoked salmon and cooked until the smoked salmon was light pink. I topped this with an egg that was fried in coconut oil.

Ingredients: 57g smoked salmon, 1 medium sweet potato, 1 large egg, 1 tablespoon coconut oil, 1 whole muffin (Ezekiel cinnamon raisin), onion and red pepper (not included in count).

554 calories, 60g carbs, 30g protein, 24g fat.


Greek yogurt and blueberry parfait

feb2 preworkout

Ingredients: 1 cup (227g) Fage Greek Yogurt (2%), 1/4 cup Michele’s original granola (28g), 2/3 cup frozen blueberries (85g).

389 calories, 26.4g protein, 40.9g carbs, 15.5g fat


Dark chocolate frozen yogurt and raw chocolate cookies. This is a sugar packed combination that helps provide natural energy to get through the workout.

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1 cup After Dark Chocolate Frozen Yogurt (Stonyfield Farm), 1 oz Chocolate Super Cookies (Go Raw)

360 calories, 57g carbs, 10g protein, 9g fat


You’ll see that I really just structure how I eat around what workouts I do. This workout was a long weight lifting session with some high intensity cardio, so I had plenty of carbs before and after the workout.

Protein shake with mangoes, strawberries, unflavored whey powder, and real vanilla flavor. Veggie burger with “cheezy” kale chips and tomatoes. Maybe not that appetizing to the average Joe, but it hit the spot!

To make the kale chips, I rubbed 1/2 tablespoon of olive oil into the raw kale, topped it with nutritional yeast to make a “cheese” flavor, and baked on 250 until kale was dried and crispy. 

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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 (Burger and kale chips): California veggie burger (Amy’s Organic), 2 cups kale, 1/2 tablespoon olive oil, 12g nutritional yeast, 1 plum tomato

307 calories, 35.7g carbs, 15.8g protein, 13.2g fat

Total meal: 521 calories, 61.5g carbs, 34.8g protein, 17.2g fat


Salmon, brown rice, and kale. And a big chunk of romaine lettuce (because I didn’t feel like making a salad?). I like to get plenty of leafy vegetables per day – at least 2 servings daily. This is because they have a lot of nutritional value for very little calories.

The salmon is very lightly seasoned with black pepper, garlic, and rosemary.

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Ingredients: 2 cups raw kale, 1/2 cup cooked long grain brown rice, 3 oz salmon. 4 cups romaine.

334 calories, 35.4g carbs, 31.5g protein, 8.6g fat

Total for the Day

2,141 calories, 251g carbs, 133g protein, 74g fat

Workout of the Day

Barbell squat: 8×3, 165 lbs

Lunge with rear leg elevated: 8×3, 80 lbs

Military press: 8×3, 50 lbs

Step ups: 8×3, 80 lbs

Lat pull-downs: 8×3, 75 lbs

Intervals: alternated 2 minutes jogging (5.5 mph) with 1 min sprints (8.5-9.0 mph) for a total of 15 minutes

Glute bridges: 15×2, 70 lbs

Quadruped hip extension: 15×2, 25 lbs

Band standing abduction: 15×2, blue band