I have gotten some feedback that my profile graphic was a bit scary, so perhaps this one will not keep the kiddies up at night. This shows the difference (Pre-CrossFit, Jan 2006) between 30% bodyfat and 135 lbs lean mass, and (today) 14.5% bodyfat and 146 lbs lean muscle. I'm 27 lbs lighter and have 11 lbs more lean mass, for a net fat loss of 38 lbs. I still need to lose another 10 lbs of fat and gain 5 lbs of lean mass to be at my FIRST TARGET of 10.5% bodyfat.8AM 3/8 cup steel cut oats, 2 eggs, chicken apple sausage, 1/4 oz nuts, 1/4 apple, teaspoon olive oil = 4 blocks +1x fat
Noon 2% Greek Yogurt, 1 scoop Muscle Max Gourmet Protien Powder, 1/4 oz nuts, 1/4 apple = 4 blocks +.5x fat
4PM 4 oz roast beef, tablespoon light mayo, 2 slices Diabetic Lifestyles Bread = 4 blocks
6PM carbolite ice-creamish cone, 1/2 oz almonds = 1 block +2x fat
10PM 2 pc fried chicken, 1 cup cole slaw, 1 small biscuit = 5 blocks +3x fat
Block Total = 20 blocks + 2x fat
Block Target = 19 blocks +.5x fat
Workout:
Five rounds for time of:
50 Squats
100 Rope jumps
Time 8:57
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