Day 111: Two-Block Meal By Request

I recently had a conversation about the "unrealistic" nature of a blog post that featured a "5 Block Burger". I said that I, and many others do indeed eat 5 block meals from time to time, and suggested just cutting it in half and eating it in two sittings. This suggestion was met with skepticism, so for your edification, here is a delicious, nutritious and strict 2 Block Breakfast. By the way for those who complain about not having enough time, this was finished by 6:22 (I got up at six), but that is a subject for another post. This is a high protein, low glycemic index meal with fats coming mostly from zone-friendly sources. The sausage has preservatives, but other than that, this is about as clean as it gets, and is very filling.


6:30AM

• 1 egg
• 1 egg beater (bottled egg white)
• 1 small Jenny-O turkey sausage
• 4 cups vegetables
• 2 tablespoons avocado
• 2/3 teaspoon olive oil

Total Blocks = 2

8AM cafe au lait = 1 block

Noon 4 oz chicken, ONE POUND Trader Joe's Mean Greens, garlic, hot pepper, 2 tbsp romanno cheese = 4 blocks

2PM 1/2 serving Greek Yogurt, 1/4 oz almonds, 1/4 apple, 1/2 scoop Max Muscle Gourmet Protein Powder = 2 blocks

5PM Muscle Milk Bar = 3 blocks

9PM chicken wings, hummus, pita at Parkway Theater = 5 blocks

Blocks Target = 16 blocks

Total Blocks = 17 blocks

Enter The Zone:

Day 110: Create Space For Success Part 4 of 4: What's in Yer Supplements?

I'm not an enormous fan of supplements, but when one is trying to regulate calories to lose weight (or gain it for that matter), supplements can be a useful tool. I reccomend the following:

Protein Powder is an easy way to ensure getting enough protein (from .5 gram to 1 gram per pound of lean bodymass, depending on activity level):

Max Muscle Gourmet Protein Powder

Nature's Best Zero Carb Perfect Isopure Protein

this product is pure protein and is sort of expensive, however it mixes well in water and can be used to make pretty much anything you want to eat zone-ish, like donuts or cookies. Just slug it first and then have at your poison. Good damage control.

Creatine Monohydrate

This supplement increases lean bodymass and strength. It is safe and cheap.

fish oil

You should read up on this supplement if you have not: The Omega Rx Zone by Barry Sears.

Trader Joe's Joint Support Glucosamine Sulfate & Chondroitin Sulfate

I have a knee injury and there is some promising evidence that this could be helpful.

6AM 1 Cup Milk = 1 block

9AM 1/2 cup steel-cut oats, 1/3 oz walnuts, 2 turkey sausages, 1 serving egg beaters, 1 egg = 3 blocks

Noon 3 oz chicken, Masala sauce, 2 cups veggies, 1 whole wheat tortilla, teaspoon oil = 3 blocks

4PM 4 oz chicken 1 lb brussel sprouts, masala sauce = 4 blocks

9PM 3 oz chicken, Masala sauce, 2 cups veggies, 1 whole wheat tortilla, teaspoon oil = 3 blocks

Day 108: Create Space For Success Part 3 of 4: What's in Yer Pantry?

Tomorrow is the first day of what I hope is my second-to-last leaning phase, I have stocked up on items to facilitate my success.

In my pantry:

Protein: Tuna

Carbohydrate: Steel-Cut Irish Oatmeal

Fat: walnuts, almond butter, peanut butter, coconut milk

Combos: Cliff Builder Bar (Recommended),

Trader Joe's Tuna in Green Curry Sauce (Recommended), Tasty Bites Indian Fare.

8AM: 1/2 breakfast sandwich = 2 blocks (high protein)

Noon 1 cup Greek Yogurt, 1 scoop Max Muscle Gourmet Protein, 1/4 oz nuts = 4 blocks

Forgot to update this one:

Total blocks was 20 +1xfat

Day 107: Create Space For Success Part 2 of 4: What's in Yer Freezer?

This is a continuation of yesterday's post. I am getting ready for another push towards actual athletic body composition. I am stocking up on the right foods to make it easy to make the right choices, food-wise.







Here is what is in my freezer:

Protein: Fish, chicken, beef, lamb, buffalo meat.

Carbohydrate: frozen vegetables and fruits

Misc: Trader Joe's Flatbread Pizzas (5 blocks, yummy).

8AM Cliff Builder Bar (Recommended), 1.5 tsp. Sunflower butter = 3 blocks +1x fat

Noon Great Range Ground Buffalo (Recommended), 1 slice Alvarado Niles Diabetic Lifestyles Bread (recommended), lite mayo, 1 cup Bird's Eye Steamfresh Vegetables (recommended), 1/2 string cheese=4 blocks

4PM 1/2 Cliff Builder Bar (Recommended), 3/4 tsp. Sunflower butter = 1.5 blocks +1x fat

6PM 1 cup Greek Yogurt, 1 scoop Max Muscle Gourmet Protein, 1/4 oz nuts = 4 blocks


8PM - Bunch of junk at Halloween Party = 8 blocks, (low protien) +3x fat

Block Target = 19 +.5x fat

Total Blocks = 20.5 blocks (low protein) + 2x fat

Workout:
10x1 Clean
Max: 165#, 171.5# (bw)

100 Days In The Zone

Day 100. Phew, I have gained a lot of knowledge along with improved body composition. I have one more week of hearty eating and hopefully, a bit more lean mass added to the mix, then it will be time for six weeks of hardcore hypocaloric eating again. It should be good! I have been eating too much refined carbs, I'll go back to eating much veggies next week.

Also the 10K and CFT back-to-back were an unbelievably heavy CNS hit for me, I felt like I was run over by a bus!

8AM Breakfast Sandwich = 4 blocks +1x fat

Noon Detour Buzz Bar = 3 blocks

3PM Leftover Korean BBQ Sandwich = 4 blocks

5PM 2 servings carbolite with almonds and granola = 2 blocks +1x fat (high carb) = 2 blocks

8PM 5 oz chicken, 4 cups veggies, 3/5 cup mashed yam = 5 blocks

Block Target = 20 +1x fat

Block Total = 18 blocks +.5x fat

Workout:
CrossFit Total
Score = 735