The Fitness Monk

I set my alarm for 5:10am, I am going to attempt to actually get up and do some cardio in the morning. Walk / Jog / Run for at least 30 minutes.

We will see how I fare. I did set it for today too, but I snoozed it 5 times until 6:15 am.

I detailed this workout pretty extensively in the Work Out Log that BB.com has:

Warm-Up:

10:29 jogging

.69 miles - avg speed - 3.98 MPH - Pace: 15:05 /mi

This was my first body building work-out in over 10 years. I am following the BFFM program’s beginner level weight lifting recommendations. The only thing that I changed was instead of starting with 1 set for each body part I did 2 since I have been Crossfitting for 2 weeks.

I feel really good now post work-out. I feel jazzed and tight.

Meal 1:

0630-0645:

1 egg

5 egg whites

1/2 cup oatmeal

1 green apple

Meal 2:

0945:
8oz Zone Chili

Meal 3:

1200-1210:

1/2 BFFM: Apple Cinnamon Vanilla Pancake

1 A&E strawberry yogurt

Meal 4:

1500-1520:

Spinach & Tuna Salad

1 large packet tuna

3 cups spinach

1 tbsp crasins

1 tbsp dressing

4 broccoli

7 asparagus spears

Meal 5:

1800-1820:

5oz Flounder Fillet

6oz Sweet potato

5oz green beans

4 servings sf jello

Jogging:

3.03 Miles

Time: 35 min. 39 sec.

Pace: 11:43 min / mi

Calories Burned: 506

Meal 1:

0830-0850:

1 egg

5 egg whites

1/2 cup oatmeal

1 green apple

Meal 2:

1100-1120:

10oz Chicken breast

2 tbsp. terakayi sauce

6oz sweet potato

5oz green beans

Meal 3:

1445-1500:

2 talipia fillets

1/2 green apple

5 broccoli

7 asparagus spears

Meal 4:

1828-1835:

8oz pork loin

1/4 onion

1/4 green pepper

4 wheat tortilla shells

2 servings sf jello

Meal 1:

0735-0745:

1 egg

5 egg whites

1/2 cup oatmeal

1 green apple

Meal 2:

1030-1050:

10oz Flounder Fillet

8oz Sweet Potato

5 Broccoli

7 Asparagus Spears

1 tbsp. natural peanut butter

Meal 3:

1330-1340:

14oz Zone Chili

2 servings Jell-o

Meal 4:

1635-1645:

2 Salmon / Oatmeal Patties

3 tbsp ketchup

Meal 5:

1945-2000:

Forgot what I ate

Crossfit:

Warmup

15 min Rowing @ average pace of 2:47

Strength Day: Back squat

6×8 @ 65 lbs.

WOD:

15 min as many rounds as possible of

10 Floor to shoulder (any exercise that takes the barbell from the floor to shoulder)

10 Burpees

6 Rounds in 15 minutes

Did the following for floor to shoulders:
5×10: @ 65 lbs. power clean

1×10 @ 65 lbs. SDHP

Meal 1:

0700:

Tried Pumpkin Spice Oatmeal (hated it)

1 egg

5 egg whites

1 cup kashi go lean

1/2 cup skim milk

1 medium orange

Meal 2:

1000-1015:

8oz Zone Chili

1 medium green apple

2 diet pepsi’s

Meal 3:

1235-1305:

BFFM: Oatmeal Apple spice pancake

Meal 4:

1535-1555:

6oz Salmon

7 Asparagus spears

6 broccoli

Meal 5:

2035-2050:

8oz Pork Loin

4 whole wheat fajita

1/4 onion

1/4 green pepper

4 servings sugar free jello

0700-0715:

Meal 1:
1 egg

5 egg whites

1/2 cup oatmeal

1 medium apple

Meal 2:

0938-1000:

10oz Zone Chili

1 Orange

Meal 3:

1255-1310:

4oz Wild Salmon Fillet

6oz Sweet Potato

1 A&E Strawberry Yogurt

1 Broccoli

Meal 4:

1540-1550

1 large tuna packet

3 cups spinach

1 tbsp. crasins

1 tbsp dressing

Meal 5:

1900-1920:

9oz Flounder Fillet

7 Asparagus Steamed

4 Broccoli Steamed

1 tbsp natural peanut butter

2 servings sugar free jell-o

Meal 1:

0700-0720:
1 egg

5 egg whites

1/2 cup oatmeal

1 large orange

1 tbsp. strawberry jam

Meal 2:

0955-1005:
10oz Zone Chili

5 broccoli

Meal 3:

1255-1315:
1 large packet tuna

2 cups organic spinach

1 tbsp cran. white ving. dressing

1 tbsp crasins

Meal 4:

1545-1600:

4.5oz chicken breast plain

1 medium green apple

1 cup kashi go lean cereal

Meal 5:

8oz Flounder Fillet

6 asparagus spears

few green beans (steam way more but they were rubbery)

8oz sweet potato (baked in oven)

2 servings sugar free Jell-o

1 tbsp natural peanut butter