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Old 12-13-2010, 07:08 AM   #9
Tyler Brown
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Join Date: Dec 2010
Location: Raymore  MO
Posts: 24
Re: Tyler Brown Strength, Endurance, and Power Training

12/12/10

Sunday

Waking bodyweight: ?

AM

Crossfit Workout of the Day

Five rounds for time of:
22 Kettlebell swings, 2 pood (used 75lb dumbbell)
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball (used 25lb barbell plate)

My time: 54:31

http://media.crossfit.com/cf-video/W...tinWhitten.mov

PM

Rest


Nutrition:


Meal 1:

1 Banana
1 Cup Grapes
3 Cups Rice Chex
3 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: NOT EATEN TODAY

1 Orange
3 Cups Rice Chex
3 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
0.5 Cup Brown Rice (measured before cooking)
0.5 Cup White Rice (measured before cooking)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash.

Just your standard bodybuilding chicken and rice meal.


Totals:
Calories: 2287
Fat: 36g
Carbs: 420g
Protein: 79g


Notes: I dropped my calories significantly because I knew that without the cardio the last couple days, I would gain a decent amount of weight by Monday morning. Gaining a bunch of weight is very counter-productive for me now. I need to be at 158lbs by the end of this week.
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