Day 8

630am-Awake
645-1 scoop whey, 1 scoop super foods, 8 oz almond milk, 4 oz water
715-1/4c gf steel cut oats, 1/2 tsp raw local honey drizzled over top
10am-Pre workout drink. CF WOD, MO'd.
1115-1 scoop whey, 1 scoop super food, 8 oz almond milk. 4 oz water
1230- 1 tbsp almond butter.
230-5oz chicken, 5 oz spinach (1/2 container), 2 tbsp lemon olive oil (dressing)

Day 7

430am-Awake
445-1scoop whey, 1 scoop superfood, 10oz almond milk, 6oz water. 1 tsp fish oil.
730-1/3c gf steel cut oats. 12oz green beans. 5 cloves garlic. 1 tbsp lemon/olive oil.
10-MOD WOD
11-1 scoop whey, 1 scoop super food, 10oz almond milk
1230-1 tbsp almond butter
230-6oz tilapia, 1 small roma tomato
530-5 oz chicken, 10oz spinach and argula salad with 1 tbsp olive oil and lemon as dressing
8pm-1/2c raw kefir, 1 tbsp chia seed

Day 4

My meals will be exactly the same for the next 3 days.

430am. 1 scoop whey, 1 scoop super food, 10oz almond milk.
730. 1/3c gf steel cut oats, 2 strawberries, 2 whole eggs over easy, 2c spinach.
930.Pre workout. Creatine.
10.CF WOD.
1115. 1 scoop whey, 1 scoop super food, 10 oz almond milk.
2. 20m climb stairs. 10m stretching.
245. 3oz tilapia. 12oz green beans.
530. 4 oz tilapia. 12 oz green beans.
830pm. 1 scoop whey with water.

Day 3

430am-Awake
450. 1 scoop whey, 1 scoop super foods, 16oz almond milk. 1 1/3tsp fish oil.
730. 1/3c gluten free steel cuts oats, 2 strawberries, 2 eggs over easy, 2c spinach. Vitamins.
930. SFH Pre workout, 1/2tsp creatine
10. CF WOD.
1115. 1 scoop whey, 1 scoop super food, 10oz almond milk.
1230. 1/2c homemade granola with splash of almond milk. 10oz steamed broccoli.
2pm. Routine practice for Tri Fit for 45 mins.

Day 2

630am. Awake
7. 1 scoop whey, 1 scoop super foods, 10oz almond milk.
1/3c gluten free steal cut oats. 4 organic strawberries. 1 1/3 tsp fish oil.
10. SFH Preworkout. CF WOD.
1115. 1 scoop whey. 1 scoop super food. 6oz almond milk.
1215. 1 hour of yoga.
130. Stairs for 20 mins. Stretching 15 mins.
230. 2 eggs, 3c broccoli.
345. Chiro adjustment
5pm. I am starving today!!!!!!!! 1/3c homemade granola, splash of almond milk. 4oz chicken.
BTW...I drink at the bare minimum 120oz of water a day. BM is first thing in am upon awakening.
8pm. 4oz chicken, 2c broccoli.
915-bed

Day 1-12 Wks Out

Starting Day 1 today of Competition Prep for The 15th Anniversary Tri Fitness World Challenge. 12 Weeks out to Show Time. 2 Weeks until The Arnold. I wont be competing there....just working at the ON/ABB Booth. Also the CF Open starts this week and goes for the next 6 weeks. I will be tracking my nutrition and training. All CF WOD's can be seen at my website www.crossfitsolafide.com

430am. Awake
445am. 1 scoop whey, 1 scoop super food, 10 oz almond milk
715am. 2 gluten free pancakes, 1 tsp honey. 2 eggs.
10am. CF WOD. All rounds. 130lb 2RM.
11am. 20m stair climbin
1130. 1 scoop whey. 1 scoop super food. 10 oz almond milk
1230. 1 tbsp almond butter. 1 container greek yogurt. 1/4c homemade gluten free granola.
230. Biked 6 miles.
330. 2 hour Nap....it was a rare treat!
530. 4 oz chicken.
8pm. 4 oz chicken, 2c raw spinach salad with lemon and olive oil.
830pm.Soaked in warm bath with dead sea salt for 30 mins.
945pm. Bed