Day Forty-Four: a Few Ugly Muscle-Ups

I did a few not-so-great muscle-ups today, however without the weight loss, I was unable to do even one!



8AM 1 cup milk = 1 block

11AM 6 oz ground turkey with tomato and broccoli, 1 cliff nectar bar = 4 blocks

3PM 1 serving Greek yogurt 1/4 oz almond, 3/4 cup berries = 2 blocks

Day Forty-Three

6AM 1 cup milk = 1 block

8:30AM breakfast sandwich = 4 blocks

Noon 1.5 cups succotash with green beans + Parmesan cheese, 2 small chicken drumsticks = 2.5 blocks

3:30PM Serving carbolite with almonds = 1 block

5:30PM 3/4 cup succotash with green beans + Parmesan cheese, 1 small chicken drumsticks = 1.5 blocks

9PM 9 oz ground turkey, 2 cups broccoli, 2/5 cup rice, 1 whole wheat tortilla, little butter and oil =6 blocks (honestly, this meal was too big, but it was soooo yum, I ate too much.)

16 blocks

Workout: 400 m walking lunge

Time: 13:09
Steps 261

Somehow I feel like I ate too much yesterday, I might have made a mistake here somewhere: I will try to keep it to 14 blocks tomorrow to get things revved back up. This workout cycle is uber-low cardio so far, I will probably row or bike tomorrow in addition to the muscle-ups.

Day Forty-Two: Fifth Weigh-In: 27 blocks = 1 lb of Bodyfat

I dialed back the diet last week, in an attempt to arrest massive strength loss and an alarming increase in the amount of muscle lost vs. fat lost. I ate about 17 blocks a day along with a LOT of extra fat and did not pay particularly close attention to what I ate. I think this is pretty close to my maintenance level, as I lost exactly one pound of pure bodyfat with this scheme on a week when I did 1/2 volume. I am guessing my maintenance level is 18 or 19 blocks + 1 or 2x fat.

According to Mastering The Zone, pp 8, my block count would be between 17 and 21 blocks a day depending on my activity level, but I think that my individual metabolism might be slower than this: once I reach my goal weight of 165 lbs at 9% bodyfat (150lbs lean body mass), I will experiment with it, to determine my ultimate maintenance block count.

If you know your lean mass, it is easy to calculate your block count. If you do CrossFit 5 times a week, you would use the following formula: LBMx0.9/7= block count.

Let's get a little geeky here. One Zone block has around 130 calories. What, you say my math is sketchy? Because we know a zone block of protein is 7 grams, a zone block of carb is 9 grams and a zone block of fat is 1.5 grams for a total of 79 calories? Wrong, as this does not count the "hidden calories " in a zone block, for example 1 oz chicken breast, 2 cups broccoli and 1 macadamia nut contains 125 cal, 5 grams of fat 9 grams of carbs and 14 grams of protein! And it does not get any more zone than that!

Anyway: If I lost a pound of bodyfat, that means that there was a caloric deficit of 3500 cal during the last week at a block count of about 17 +1x fat or so. 3500/130 =27 blocks, meaning that for pure maintenance I should eat another 3-4 (27/7) blocks a day or 20-21 blocks a day, or, perhaps 19 blocks +1 or 2x fat. Aha.

Conclusion: 27 blocks = 3500 calories = 1 lb bodyfat

This also should work in order to calculate my block count for the near-term, as I would like to lose 1.5 lbs of bodyfat a week and no muscle for 8 weeks to arrive at my goal of 165 lbs ( I would need to put a few pounds of muscle back on at that point). This is about 15.5 blocks; let's call it 16 and see what happens.

Here is my progress so far.

• July 8 2007: 193.5 lbs, 22% bodyfat, 151 lean
  
• July 17 2007: 190 lbs, 20% bodyfat, 151 lean
• July 30, 2007: 184.5 lbs, 18.5% bodyfat, 150.5 lean
• August 6, 2007: 182.5 lbs 18% bodyfat, 150 lean
• August 13 2007: 180.5 lbs 17.5% bodyfat 149 lean
• August 20 2007 178.5 lbs 16.75% bodyfat 148.6 lean
• August 27, 2007 177.5 lbs 16.25% bodyfat 148.6 lean

6AM 1 cup milk = 1 block

8AM 6 almonds

11AM Tandoori Meats (2 oz) 1 cup cabbage salad, 1/2 cup cooked onions, 9 soy meatballs w a bit of dressing, 1/2 cup Kracky (Kasi) GoLean, 1/2 cup milk = 5.5 blocks

2PM BLUE THUNDER + 15 almonds = 5 blocks

5PM 2 eggs, 3 cups broccoli, 3 soy "meat"balls 1/4 onion, tablespoon oil = 3 blocks + extra fat

9PM 1 small chicken leg, 1.5 cup green bean/succotash mix = 2 blocks

16.5 blocks

Day Forty-One

I made it almost to the top of the rope after eating quite a lot over the last few days, in order to try and reverse the massive strength loss I have experienced from almost 2 months of seriously hypocaloric dieting: up to 20 blocks, plus fat. I think I can consider myself recovered enough to go back to the regular WOD schedule at 16 blocks and see if that results in losing 1.5 lbs of fat and no (or very little muscle) over the course of a week. I'll get strict again, starting tomorrow.

7AM breakfast sandwich (on the road) = 4 blocks

11AM roast beef sandwich: 2 oz roast beast, big yummy roll from Arizmendi. mmmm. = 2 blocks, waaaaaay to much carb

1PM 22 almonds - not zone just to hold me over

4PM 3 oz ground turkey 1/2 cup green beans, teaspoon oil = 3 blocks (low carb)

8PM Tandoori Mixed Meats, Cabbage salad. 1 Roti = 6 blocks

10PM Carbolite = 1 block

16 Blocks

Workout: Fran 1/2 volume; 11-8-5
Time 1:59

Workout 2: Deadlift 1-1-1-1; 1/2 volume

225-275-325-335(f)

Pretty pathetic seeing as how I got 395 in March at a bodyweight of 194.

Day Thirty-Nine & Forty, Vaca Update

I was out of town at Harbin Hot Springs so I did not keep track very well.

Friday: 20 blocks

Workout (1/2 volume):

Five rounds for time of:
25 Squats
15 Pull-ups
8 Handstand push-ups (full ROM!)

Saturday: 15 blocks

Time: 27:35

Workout: run 5K, major elevation changes, maybe 2000 feet total?

Day Thirty-Eight: Fixing Retrograde Perfomance = YUM!

About 2 months into this diet, I have lost about 20 lbs, and about 3 lbs of that has been muscle. However I am much weaker than this change in body composition should indicate. I am convinced that 2 months of uninterrupted hypocaloric dieting has depleted my muscles of glycogen and slowed my metabolism. I could only press 135x4, down from 155x5 not too long ago. I also tried to climb the 20 foot rope at CFO without feet today and could not make it: this should really be quite easy at this body composition (176 lbs, 148 lean, 16% bodyfat). In fact, I ought to be able to do about 1.5 climbs, no feet. Last week's hero workouts seems to have pushed me over the edge into the overtraining danger zone.

Therefore, I am conducting the following simple black box experiment on myself. I will eat 20+ plus blocks of food and plenty of fat, trying every day to climb the rope. I don't anticipate this taking more than 3 days.

7AM 2 cups milk = 2 blocks

9AM 1/2 bagel, cream cheese, 2 oz lox, 1/2 English muffin, 1 poached egg, 1 small slice ham, hollandaise sauce, 2/3 cup broccoli, grape salad = 5 blocks plus extra fat and probably extra carb

12PM ISS OH YEAH BAR = 3 blocks

5PM Blue Thunder Drink = 4 blocks

7PM ISS OH YEAH Bar = 3 blocks

9PM Turkey and veg with marinara sauce = 3 blocks

20 Blocks

Workout - 5 mile bike sprint, fixed gear, hills - 13 minutes

Day Thirty-Seven

9AM 2 eggs, 3 oz ground turkey, 3 cups broccoli, whole wheat tortilla, 1 oz cheese, 2 teaspoons olive oil, 1/2 apple = 5 blocks, plus a little extra fat

12PM 2 cups milk, 1 cup greek yogurt, 1/2 cup berries, 1/4 oz nuts = 4 blocks

3PM ISS OH YEAH! bar = 3 blocks

8PM 4 oz buttermilk fried chicken, 1 stuffed Italian pepper with provolone and ham 2 cups broccoli, 1/2 apple = 3 blocks

15 blocks

Day Thirty-Six

9AM whole wheat tortilla, 2 oz roast beef, 1 oz cheese, 2 oz carrots, horseradish sauce 2/3 teaspoon olive oil = 3 blocks

Noon Muscle Milk, 1 apple, = 3.5 blocks, high-protein

2PM 1 serving Greek Yogurt, 1.5 oz nuts, 1 cup berries = 2 blocks + 19 fat blocks (I was hungry what can I say).

5PM ISS OH YEAH! Bar = 3 blocks + extra fat

9PM whole wheat tortilla 2 oz roast beef, bit of carrot, teaspoon of light mayo = 2 blocks

11PM 5 homemade "zone" dolmas = 2 blocks

15.5 blocks

Workout Tabata Something Else
Score 240 (1/2 volume week, 16 rounds)

Day Thirty Five: Fourth Weigh-In; Dialed in at 15 blocks

Fourth weigh-in after a week of an average of 15 blocks. I arrested the muscle loss somewhat with this scheme, but I still lost .4 lbs of muscle (as opposed to an unacceptable full pound last week). I did lose another 1.6 lbs of fat mass, for a total of 12.5 lbs of fat mass since July 8. The next week will be at 15 blocks and 1/2 volume on the workouts. I am considering taking it to 16 blocks and making every third week a 1/2 volume week, but we will see how this week goes first. It is possible that the three "hero" workouts in a row would tend to be muscle-wasting without an extra high-calorie diet anyway. It was brutal, but my performance on all three was high, so I am not in retrograde performance or overtraining as of yet.

• July 8 2007: 193.5 lbs, 22% bodyfat, 151 lean
  
• July 17 2007: 190 lbs, 20% bodyfat, 151 lean
• July 30, 2007: 184.5 lbs, 18.5% bodyfat, 150.5 lean
• August 6, 2007: 182.5 lbs 18% bodyfat, 150 lean
• August 13 2007: 180.5 lbs 17.5% bodyfat 149 lean
• August 20 2007 178.5 lbs 16.75% bodyfat 148.6 lean

At this rate I will be at about 13% bodyfat at a bodyweight of 169 lbs with 147 lbs of lean mass in four weeks, which is not bad, but still well off of my goal of 9% bodyfat. From that point if I could lose another four pounds of fat mass while gaining back 3 lbs of muscle I would be at 9% bodyfat with 150 lbs of lean mass. This could probably be done in another four weeks, at perhaps 17 blocks, with an emphasis on strength-building.

9AM 2 cups broccoli, 1/2 apple, 4.5 oz ground turkey, leftover carne asada with touch rice/beans, 2 chicken wings, 1/2 apple, 1/3 tbsp. butter, small corn tortilla = 5 blocks

12PM ISS OH YEAH! Bar (recommended, get it at GNC) = 3 blocks

3PM 1 serving Greek Yogurt, 1/2 cup cherries, 1/2 oz almonds = 2 blocks

8PM Balance Bar = 2 blocks

10PM 8 oz Greek Yogurt, 1 cup berries, 1/2 oz almonds, 1.5 cups broccoli, one egg, bit of onion, 1/2 tablespoon of olive oil = 3 blocks + touch extra fat

15 blocks

Workout 5x3 front squats working up to 150 lbs (1/2 volume week)

Day Thirty-Four

8AM 1 Serving Greek Yogurt, 1/2 cup cherries, 1/4 oz almonds = 2 blocks

12PM 1/2 Builder Bar = 1.5 blocks

1PM Thai Brunch, chicken, egg, rice, veggies = 2 blocks

5PM Mexican @ La Estralita: four chicken wings, 3 oz pork, 1 oz rice, 1 oz beans, 1/4 oz cheese, 2 small corn tortillas, 30 corn chips (oops) = 6 blocks, too much carb, too much fat.

9PM low-carb high-protien frozen ice cream-ish stuff = 2 blocks

13.5 blocks, plus extra carb

Workout: walk dog at Berkeley Bulb 2 hours

Day Thirty-Three

8AM 1 serving Greek Yogurt, 1/2 cup berries, 1/2 oz almonds = 2 blocks + fat

11AM Chinese chicken and green beans, 7 tablespoons of rice, 1/2 Moroccan Chicken thingy = 6 blocks

2PM whole wheat tortilla, 1 tablespoon humus, 1 tablespoon marinara dressing, 2 slices smoked ham = 3 blocks

6PM low carb frozen yogurt with granola = 2 blocks + extra carb

8PM 15 grams rice crackers, 1/2 apple, 1.5 oz mozzarella, 3/4 oz beef jerky = 2 blocks

15 blocks

Workout: J.T.
Time 12:48

Day Thirty-Two: Visual Record

I have taken a lot of photos over the years to track my body composition. I think this one will provide a good comparison point going forward, as, hopefully, we shall see some further abdominal separation.

8AM 2 cups milk = 2 blocks

11AM turkey club, salad w/o dressing = 3 blocks + extra carb

4PM leftover turkey/veg, 1/2 tortilla = 3 blocks

8PM turkey/veg sandwich, 1 cup broccoli = 3 bocks

+Milk in coffee = 1 block

12 blocks

Workout: Michael

Time: 18:38

Day Thiry-One: True Zone-Paleo

This is a picture of my five-block pre-Murph meal. Three Cups of Broccoli. One whole apple. Four ounces of salmon. Four Chicken wings. 1/2 a tablespoon of butter and half and ounce of almonds.

7AM 2 serving Greek yogurt, 1/2 oz almonds, 1 cup berries, bit of coconut milk, sprinkle sesame seeds = 2 blocks + extra fat

10AM (Pre-Murph) 1 apple, 3 cups broccoli, 4 oz salmon, 4 chicken wings, 1/2 tbs. butter, 1/2 oz almonds = 5 blocks, plus little extra fat.

3PM Cliff Builder Bar = 3 blocks

8PM Thai Dinner Out (papaya seafood salad, chicken satay) = 3 blocks

11PM 2 serving Greek yogurt, 1/2 oz almonds, 1 cup berries, bit of coconut milk, sprinkle sesame seeds = 2 blocks + extra fat

15 blocks + milk in coffee maybe 16 blocks


Workout: Murph, with 20 lb vest 54:38 (PR)

6 miles on bike

Day Thirty

8AM leftover turkey and veg, whole wheat tortilla = 3 blocks

9AM Milk in coffee = .5 block

11AM GNC protein bar = 2 blocks

Noon 1 chicken sausage, 1/2 cup marinara sauce = 2 blocks

4PM Cliff Builder Bar = 3 blocks

6PM 1/2 Cliff Builder Bar, leftover turkey and veg, 1/2 whole wheat tortilla, bit of cheese = 3 blocks

10PM 1/2 Cliff Builder Bar, leftover turkey and veg, 1 zucchini, 1 serving greek yogurt, 1/2 cup berries, 1/2 oz almonds = 4 blocks + extra fat

17.5 blocks (oops!)

Workout: rode bike 10 miles, 1 hr jujitsu

Day twenty-nine: Now Thats' More Like It!

I re-measured myself today after resting up and eating plenty yesterday.

I'm at 180.5 and 17.5% bodyfat with 149 lbs lean mass and 31.5 lbs fat mass.

• July 8 2007: 193.5 lbs, 22% bodyfat, 151 lean
  
• July 17 2007: 190 lbs, 20% bodyfat, 151 lean
• July 30, 2007: 184.5 lbs, 18.5% bodyfat, 150.5 lean
• August 6, 2007: 182.5 lbs 18% bodyfat, 150 lean
• August 15 2007: 180.5 lbs 17.5% bodyfat 149 lean

I'm clearly losing too much muscle. I will try 16 blocks this week, use heavy weights when appropriate on WODs and try to space my meals out better. If that does not work, I will add some protein and, possibly, some supplements.


8AM 2 dolmas, 2 cups milk = 3 blocks

12PM 2 eggs, 4 oz tuna, 1 oz cheese, 2 cups veg, 1/2 tbs. butter, 1/2 nectar bar, 1 non-alcohol beer = 6 blocks

3PM small 3 shot 1 pump 2% mocha from Peet's (mmm, Peet's) = 1 block

6:30 PM 1/3 Builder Bar = 1 block

9PM 7.5 oz ground turkey, 1 cup veg, 1 whole wheat flour tortilla = 4 blocks (low carb)

15 blocks

Workout: Rode bike a bunch, untimed, maybe 15 miles.

Day Twenty-Eight: fourth weigh-in, WTF!?!?

I did my weekly weigh in, and it showed 178.5, a loss of four pounds in one week, and an INCREASE in bodyfat of .5% to 19%. I am pretty sure this is an anomalous reading, but for certain I am still losing too fast. Perhaps this has to do with hydration or a lack of carbs. I am going to try eating 20 full blocks today and see what the scale has to say tomorrow: I do see some more definition and my measurements are down, not to mention my clothes being looser, so I am not sure what is going on. For sure, you cannot lose 4 lbs of bodyfat in a week, so a lot of that would be muscle, but I don't think this is accurate.

Here I am a few years back at 196 and 30% bodyfat, busting out of size 38 jeans.




















And here I am today at perhaps 17% bodyfat, badly in need of a trip to Lululemon as these 38 shorts really don't fit me. They fit when I started this blog at 189 lbs one month ago.

8AM 1 cup milk = 1 block

11AM 1.5 chicken sausage, 2 eggs, 2 cup veggies, 1/2 cup potato, 1 oz figs, 1/2 tablespoon butter, 12 almonds = 5 blocks + 5 fat blocks

3PM 2 cups 2% yogurt, 1 oz almonds, 1 apple, sprinkle sesame seeds = 2 blocks + extra carb + 5 extra fat blocks

5PM 1 cup milk = 1 block

7PM 22 almonds (1 oz) 14 blocks of fat

8PM 4 oz chicken leg with skin, 2 cups veg, 1/4 cup potato, bit of coconut milk, 1/3 tablespoon butter, 1/2 nectar bar = 3 blocks + 3 blocks fat

10PM 1 cups milk, 4 oz chicken leg with skin, 2 cups veg, bit of coconut milk, 1/3 tablespoon butter, 1 non-alcohol beer = 4 blocks

Well, only 16 blocks, but I did manage to eat a lot of extra fat, so we shall see what the scale says tomorrow.

Workout: 50-40-30-20-10 rounds of : L-pull-ups, abmat sit-ups, good mornings, double-unders

Time: 44:18

Day Twenty-Seven: Foraging for Zone Goodness

8AM Builder Bar = 3 blocks

11AM 1 cup milk = 1 block

2PM 1 nectar bar, 1.5 oz cheese = 3 blocks

6PM leftover chicken and broccoli, 2 cups yogurt, cup fruit, 1 oz almonds, 1.5 builder bar = 4.5 blocks

9PM: 9 of Evelyn's homemade zone dolmas with grape leaves foraged at Harbin Hot Springs, side of veg. = 3.5 blocks

16 blocks (oops)

Workout: "Grace"
Time 5:59

Day Twenty-Six: Rocking in the 70s (170s)

I saw 179 on my scale today! It has been five years, I'm pretty happy!

8AM 1 cup Greek yogurt, 1/4 oz almonds, 1/2 cup blueberries = 2 blocks

11AM Builder Bar = 3 blocks

4PM Builder Bar = 3 blocks

6PM 2 cups broccoli, 4 oz chicken, 1 oz cheese, 1/2 tablespoon dressing. small whole-wheat tortilla = 4 blocks

10PM low-car frozen yogurt (gross) 1 oz almonds, 1 oz cheese, 1 oz roast beef, one apple = 2 or 3 high-fat blocks.

Day Twenty-Five

8AM 1.5 Cliff Builder Bar = 1.5 blocks

12PM 2 oz roast beast, 2 oz turkey, 3 cups broccoli, whole wheat tortilla = 4 blocks

6PM 1.5 Builder Bar, 5 almonds, 20z chicken, 1/4 cup veg, 1 Clausthaler non-alcohol beer = 4.5 blocks

9PM 4 oz chicken breast, 2 cups vegetables, 1 flour tortilla, teaspoon olive oil, 6 almonds = 4 blocks.

Oh, I had a coffee with sugar and whole milk today. Les Yum!

Workout:

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

P135/140/145/150/155(f)
PP145/150/160/165/175x2
PJ140/150/165/168/175x1

Day Twenty-Four

8AM 3 oz chicken, 1/ cup veggies, bit of coconut milk, one apple = 3 blocks

1PM Cliff Builder Bar = 3 blocks

4PM 1.5 cups nonfat yogurt, splash coconut milk, sprinkle sesame seeds, 1/2 oz almonds, 3/4 cup strawberries = 2 blocks

6PM Cliff Builder Bar = 3 blocks

9PM Cliff Builder Bar + 9 almonds = 3 blocks

12PM 1.5 Cup nonfat yogurt, oz cheese, 1/2 cup berries = 3 blocks

17 blocks, oops it is way too easy to eat too many protein candy bars.

Workout 1: "Nancy" 91 pull-ups 20/21/20/15/15
Workout 2: 9 mile bike ride, hills, fixed gear 45 min (burned out).

Day Twenty-Three

8AM Builder Bar = 3 blocks

9AM 1/2 cup 2% milk in coffee = 1/2 block

11AM 1.5 cup non-fat yogurt, 1/8 cup coconut milk, 1/2 oz almonds, sprinkle sesame seeds = 2 blocks

2PM 1.5 chicken sausages, 3 cups broccoli, 1/2 tbs. butter (mmm, butter!) = 3 blocks

5PM 1.5 cup non-fat yogurt, 1/8 cup coconut milk, 1/2 oz almonds, sprinkle sesame seeds = 2 blocks

6PM Builder Bar = 3 blocks

9PM 2 0z chicken 1 cup broccoli = 2 blocks (low carb)

15.5 blocks

Workout:
Back Squat 205# x 21
Time: 4:40 7/7/7

+ medium warmup

Day Twenty-Two

I got my bodyfat scale working: it turns out it just had to have the contacts cleaned with alcohol. Duh. Anyway I am at 181, 17.5% bodyfat, within .5 percent of the leanest I have been in a decade. I am at 149 lbs lean mass (1.5 lbs lean mass lost in 3 weeks). I really need to make an effort to get 15 blocks a day and see if I can lose just fat and no muscle, which is not easy.

8AM 1 cup milk = 1 block

Noon 6 oz ground turkey, 1 cup veg, 1 whole wheat tortilla = 4 blocks

5PM Builder Bar = 3 blocks

8PM 1 cup milk = 1 block

10PM 6 oz ground turkey, 1 cup veg, 1 whole wheat tortilla = 4 blocks

13 blocks - not enough

Workout: 5 mile bike sprint, steep hills, fixed gear, 18 minutes

Day Twenty-One: Third Weigh-In: Increased Perfomance

I did my third weigh in today. I am at 182.5. Something seems to be wrong with my bodyfat scale (reads 21% bodyfat), but based on measurements (lowest waist, hip & chest measurement in many years) I am still losing bodyfat, and I would guess, some muscle.

I estimate I am at 18% bodyfat, 150 lbs of lean mass and 32.5 lbs of bodyfat, which is a loss of 1.5 lbs of bodyfat and .5 lbs of lean mass in one week. I am going to increase my block count to 15 and see if I feel stronger and maintain my lean mass, but still lose fat mass.

I have been feeling like my body is in "panic mode" and trying to hold on to bodyfat while shedding lean mass. I am going to try to "reset" by eating 18 blocks + 1x extra fat today.

• July 30, 2007: 184.5 lbs, 18.5% bodyfat, 150.5 lean
• August 6, 2007: 182.5 lbs 18% bodyfat, 150 lean

9AM Cliff Builder Bar, 1 cup Greek yogurt, 1/2 cup berries, 30 almonds = 5 blocks + 1x fat

11PM 1oz Gouda, 1/2 cup berries, 3 almonds = 1 block +1x fat

1PM Cliff Builder Bar, 9 almonds= 3 blocks +1x fat

4PM Peanut Crunch Protein bar, six almonds, 6 oz ground turkey, 3 cups broccoli/squash, 1/4 onion, 60 ml coconut milk, 1/2 apple = 6 blocks +1x fat

8PM 6 oz ground turkey, 2 cups veggies, 1 flour tortilla = 4 blocks

17 blocks + extra fat

Workout 1: Snatch working up to 115(F) pathetic.
Workout 2: "Elizabeth": 21-15-9 135# Clean, Ring Dips
Time: 7:40 (PR)

Note: I was stunned by my Elizabeth time. This is a PR by far. I suppose while I may be losing a bit of lean mass, and feel run down, the proof is in the performance that I am doing it right.

Day Twenty

6AM 1 serving Greek yogurt, 1/2 cup blueberries, six almonds = 2 blocks

10AM 1 apple, 1 deviled egg, 1 string cheese = 2 blocks

2PM, huge salad (4 cup veg) with hummus, herring, olive oil = 5 blocks

7Pm 1/2 serving Greek yogurt w/ coconut milk, 1/4 cup blueberries 3 almonds = 1 block

10PM 2 oz roast beef, 1 oz cheese, 2 oz carrots, 1 whole wheat tortilla, 1 cup milk = 4 blocks

14 blocks

I also had about 24 pistachios throughout the day

Day Nineteen

Feeling much better after a day of rest and an extra block. I'm going to take it easy today too, skip the 5K and go for a hike or something.

8AM Cliff Builder Bar = 3 blocks

11AM Cliff Builder Bar = 3 blocks

1 PM 3 oz ground turkey, 1/2 chicken sausage, small whole wheat flour tortilla, 1 cup bok choy = 3 blocks

4PM hummus, ham & carrot wrap = 3 blocks

8PM hummus, ham & carrot wrap = 3 blocks

Also had some nuts throughout the day, maybe a 1/2 oz.

Workout: none: walk 5K, soak at mineral hot springs.

Day Eighteen

3AM 1/2 nectarine, 1 oz cheese = 1 block

8AM 1 cup milk = 1 block

10AM Mojo bar, 1 oz cheese = 1 blocks

2PM 1 cup broccoli, 3 oz ground turkey, 2 oz cheese, flour tortilla, Mojo bar, 1/2 cup milk = 6 blocks

7PM 4 oz tandoori chicken, 1 lamb sausage, 1/2 cup Indian vegetables, 1/2 Roti = 6 blocks

15 blocks - needed it after yesterday's brutal workout.

Day Seventeen: Are Those My Abs??

Starting to see some more (that is any) upper abdominal separation. It's been a while.

7AM 1 cup milk, coffee =1 block

9AM 2 cups broccoli, 6 oz ground turkey, 1/2 cup mashed yam = 4 blocks

1PM Cliff Builder Bar = 3 blocks

5PM 1/2 peach, 1 oz chicken breast = 1 block.

9PM 1.5 chicken sausages, 2 cups green beans = 4 blocks (low carb, high fat)

Workout:
100 Squats
5 Muscle-Ups
75 Squats
1 Muscle-Up
27 Pull-Ups
27 Ring Dips
50 Squats
45 Pull-Ups
45 Ring Dips
25 Squats
60 Pull-Ups
60 Ring Dips

Time: 1:47:40

Starving. Absolutely starving.

Day Sixteen: Hunger

I'm definitely in the fat burning zone now: constant hunger and keeping to 14 blocks is seeming unrealistic, I'll keep trying, but 15 blocks seems more reasonable. The next weigh-in should provide some clarity.

7AM 1/2 cup milk = 1/2 block

10AM 2 eggs, 1/2 tin tuna, 1 cup chopped broccoli/zucchini, 3/5 cup mashed sweet potato, 1/3 tsp oil, 9 almonds = 4 generous blocks

2PM Cup Greek 2% yogurt, cup strawberries, 6 almonds, sprinkle sesame seeds, Mojo bar, 1/2 chicken sausage = 4 blocks

5PM 3-shot, 2% 1-pump Mocha = 1 block+carbs

8PM 6 oz fatty Korean bbq, 1 cup broccoli, 6 tbsp. rice, = 4 blocks

Run 400 M
50 ring dips
Run 400 M
50 Push-Ups
Run 400 M
50 115# Press

Time: 48:20

13.5 blocks today. Dreading tomorrows WOD.