Cal in: 1400
Cal out: 3450
Neg balance 2050
This is a bit too much neg calorie balance, but I am quite surprisingly not hungry. I have been eating pretty much nothing but zone-ish portions of meat, veg, fruit, nut, seed and coffee. Go figure. 1500 negative calorie balance a day is probably the upper limit of sustainable, safe, healthy weight loss. That would result in 3 pounds lost a week, some of it likely muscle: in the past I have lost 2.5 pound fat .5 pounds of muscle on such a diet.
WOD "A" 5K row in 20:24
WOD "B": 2.5 hours of moderate bouldering