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Old 12-06-2010, 07:24 PM   #3
Tyler Brown
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Join Date: Dec 2010
Location: Raymore  MO
Posts: 24
Monday. 12/06/10

Monday

AM

Powerlifting Squat.

Worked up to a set of : 305 x 4


Upper-body Plyometrics


Crossfit Workout of the Day

21-18-15-12-9 rep rounds of:
115 pound Power snatch (I changed it to 75lb. I'm new to the snatch movement)
Wallball shots, 20 pound ball (don't have a wallball. Used a 25lb dumbbell)
Knees to elbows

My time: 18:24

http://media.crossfit.com/cf-video/C...SC_SnWBk2e.mov


PM

Interval Biking


Nutrition:


Meal 1:

1 Banana
1 Cup Grapes
2 Cups Rice Chex
2 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.


Meal 2:

1 Orange
2 Cups Rice Chex
2 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

Same recipe for eggs and oats as in Meal 1


Meal 3:

1 Apple
1 Cup Brown Rice (measured before being cooked)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash.

Just your standard bodybuilding chicken and rice meal.


Totals:
Calories: 2992
Fat: 51g
Carbs: 531g
Protein: 115g
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"What you do in life echoes in eternity" - Maximus in "Gladiator" http://tylerbrownfitness.com/
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