Wednesday, December 31, 2014

December 31 2014



1 CLASS AT 5PM 

FINAL WORKOUT OF 2014
BE THERE!!!

With a running clock teams of 2 complete:

15 Min Amrap
20 Goblet Squats 53/36
14 Kb Swings 53/36
Immediately into 

15 Min Amrap
20 Box Jumps 24/20
14 Pullups 
Immediately into 

15 Min Amrap
20 H.R Pushups
14 Clean and Jerks 95/65

**Both Partners stop and complete 3 Burpees Every Minute on the Minute for the entire workout

**Reps, Rounds and/or Movemnets can be split up in anyway with one person working at a time
Team with highest total rounds wins!!


Monday, December 29, 2014

December 29 2014



I'm not a New Years resolution guy, I never have been, I decide to try new things, test new theories or stay the same all year round and no matter what day it is.  I'm also very routine; I eat, sleep and play the same everyday.  I don't enjoy mixing it up and am very pleased with a, “If it's not broken don't fix it” approach. That being said, a lot of people are not this way they look at the New Year as a new beginning and new opportunity to change something or set a goal.  If you are this way, this can be a good way to get or stay committed to your gym routine and fitness goals.  It doesn't have to be an elaborate commitment or goal but it should be an attainable one and it should have a specific approach and timeframe.  That way you’re not setting yourself up for failure or an excuse to forget about your goal.  Here's a few examples of what I mean;

Bad goal: I will double my back squat

Why is it bad? There's no approach or explanation of how you're going to do it and also no time frame, when are you going to do this? Over 2 years or 2 weeks? This is bound to be a forgotten goal or at the very least a disappointing one.

Good goal: I will improve my pullups by practicing them for 5 minutes before class every time I come to the gym this month.

Why is this good? It lays out what you're looking to do, how you will do it and when you will do it.  It also sets a timeframe (this month) so that way there is an end in sight in which you can measure your progress and/or set a new goal expanding on the goal in a relatively foreseeable timeframe - maybe by a month you will be able to do 2 more strict pullups than at the beginning of the month and you want to test this method for another month or add to the movement by adding something like chest to bar pullups to your practice or bar muscle ups for another 30 days.  This is the type of goal I think you should be looking to set for yourself, measurable, attainable and realistic.


Lastly, put your goal in writing somewhere, tell someone and let’s see where it goes.  If you are the type of person that has trouble getting to the gym make your goal commitment based, if you are committed already make it performance based or attack a new skill.  My goal this year hasn’t changed and is to help make your fitness not just a resolution or passing phase for you guys but the lifestyle and necessity that I feel it should be in your life and I will do that by continuing to encourage you to push past what you thought you could do every time you step into the gym.  


Strength:

Strict Press 

5-5-3-3-1-1-1


Conditioning:

5 Rounds of:

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

This workout will be performed in two person teams. Each team member will complete one round while the other rests for a total of 10 rounds for time.

*Each round will be attempted unbroken - weight should be difficult but not max.  (Think 90% of max strict press) 

No 6PM Class Wednesday night, regular schedule rest of the week

Friday, December 26, 2014

December 26 2014

 
1 Class at 5Pm Today
Conditioning:
 
6 Rounds for Time of:
 
24 Air Squats
24 Pushups
24 Walking Lunge steps
24 Burpees (400M Run Sub Optional)

Strength:
 
Front Squat
 
5-5-3-3-1-1

Tuesday, December 23, 2014

December 23 2014


Last workout before the holiday - Get In There!

Conditioning:
As Many rounds as Possible in 8 Minutes of:

21 DB Snatch 65/45
14 H.R. Pushup
7 Pullups

Rest 2 Minutes

As Many rounds as Possible in 8 Minutes of:

21 KB Swings 53/36
14 Airsquats
7 KB Situps

Strength:

Bench Press
5-5-5-5-5


Holiday Week Schedule:

Monday 5PM & 6PM
Tuesday 5PM & 6PM
Friday 5PM
Saturday 8:30AM

Monday, December 22, 2014

December 22 2014



Conditioning:


Teams of 2, with a running clock. 1 Athlete works at a time.

AMRAP 2: Front Squats 
AMRAP 2: Push Jerks 
AMRAP 3: Front Squats 
AMRAP 3: Push Jerks 
AMRAP 4: Front Squats 
AMRAP 4: Push Jerks 


***Barbell should be loaded with 60% of max push jerk 


Strength:

Deadlift
5-5-5-5-5

Holiday week Schedule:
Monday 5PM & 6PM
Tuesday 5PM &6PM
Friday 5PM
Saturday 8:30AM

Friday, December 19, 2014

December 19 2015

1 Class at 5PM Today


Conditioning:
5 Rounds for Time of:

30 KB Swings
30 Wallballs

Strength:

Barbell Row
5-5-5-5-5

Next Wednesday (Xmas eve) classes will be moved to Tuesday night 5pm and 6pm. No classes Wednesday -Spread the word


Wednesday, December 17, 2014

December 17 2014

                                                 
                   Bad                                Good

Get those chests up!!!

Strength:

On The 2nd Minute for 20 minutes perform:

1 Deadlift+1 Hang Clean + 1 Jerk + 6 Burpees over the bar 

**135/95

Conditioning:

As many Rounds as possible in 20 Minutes of:

5 Pullups
10 Pushups
15 Air squats

Monday, December 15, 2014

December 15 2014




Conditioning:

With a running clock 
At 0:01 begin:
10 Down to 1 
KBSDHP
Goblet Squats
Burpees

At 12:00 begin 
1 up to 10 of:
KB SDHP
Goblet Squats
Burpees
At 24:00 Stop

Strength:

Back Squat
5-5-5-5-5

Wednesday, December 10, 2014

December 10 2014



Conditioning:

6 rounds (as many reps as possible) of 3 minutes alternating back and forth between the following triplets with 1 min rest between rounds:

3 Power Cleans 135/95
6 Burpee over Bar
9 Supermans

3 Pullups
6 Med Ball Cleans
9 Situps

Strength:

On the 2nd minute for 16 minutes perform

5 Deadlift+ 3 Hang power cleans + 1 Jerk

*Increasing weight each set

Monday, December 8, 2014

December 8 2014



Conditioning:

Three rounds for reps of:

Wallball
Sumo deadlift high-pull 75/55
Box Jump, 20" box 
Push-press 75/55
Burpees

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Strength:

Deadlift
5-5-5-5-5

Friday, December 5, 2014

December 5 2014




I wanted to take a few minutes to put some thoughts down for everyone because I’ve been noticing that some people are holding themselves back from time to time not because of their abilities but more because of their beliefs.  I’ve always heard that if you tell someone the truth they’ll believe you but if you tell someone a story they’ll remember.  Hopefully Coach Marshall won’t mind me using him to drive my point home but I think it can go a long way with everyone.

About 10 years ago I decided I wanted to run a marathon, so I did what most people would do, I logged a ton of miles, I did interval work, I did tempo runs and I did long slow distance runs on Sundays.  My 4 month program was mapped out from the beginning and I followed it religiously.  I ran 5K’s, 10K’s, half marathons all leading up to it and built the muscular endurance and confidence to go ahead and complete my first marathon.  On the day of the Marathon I knew I had put in the work over the last few months and believed because of that I could do it, so I did.  Around this same time, Coach Marshall had decided he also wanted to run the Boston Marathon.  He did nothing other than what he always did when he trained, he wrestled, he did bicep curls, he jogged a little bit and he ate McDonalds and half gallons of ice cream on the daily.  Then came patriots day and he showed up to the starting line and did exactly what I did, he ran and completed the Boston Marathon.

Mike is a ex division 1 athlete, he can outwork anyone in here, he doesn’t worry about the fuel he puts in his body, he doesn’t worry about whether he gets enough sleep or not, he doesn’t wonder if the weight is too heavy or if the workout is too short or long, he just works his ass off and because of this he believes he can perform at his best whenever he chooses.  I was not a trained athlete, I spent my younger years abusing my body and not trying to better myself.  I changed my life 15 years ago and now my fuel is carefully portioned out daily, my workouts are carefully programmed with certain goals in mind, I know my rest is just as important as my workout so I’m very conscious of that and because of this I believe I can perform at my best whenever I choose.  The differences in the way Mike and I approach the gym are great but the results are exactly the same simply because of one thing; we both know and believe we can do whatever we decide.

There’s a well known quote that says, “The greatest adaptation in the gym takes place between the ears”  If you think about what that is saying you’ll realize that’s a pretty big deal.  We all know what huge adaptations happen in the gym on the outside, we lose weight, we grow muscle and we gain skills but if THE GREATEST adaptation is happening in your mind, that’s pretty significant.  The point is, lets stop approaching the gym with an attitude of un-surety or  doubt, approach it with an attitude of belief and confidence, yes some of that is built over time but MOST of it is simply a decision to believe in your training, believe in your hard work and believe in yourself and in time that belief produces real results.  See you at 5PM.    


Conditioning:

As Many Rounds as Possible in 20 Minutes of:

7 DB Deadlifts
7 DB Hang Cleans
7 DB Thrusters
7 Burpees
7 Situps
7 KB SDHP
7 Goblet Squats

Strength:

Back Squat
5-5-3-3-1-1-1

Wednesday, December 3, 2014

December 3 2014



Conditioning:

With a continuous running clock perform:

20-15-10
Box Jumps
Push Press 115/75
Toes to bar

at 10:00 Begin:

20-15-10
Jump Squat 
Russian KB Swing 72/53
Sit Ups

**Max effort for each triplet, the faster you finish the more rest you'll get 
Strength:

Bench Press
6-5-4-3-2-1

Monday, December 1, 2014

December 1 2014



Strength:

On The 2nd Minute for 16 Minutes perform:

6 Deadlifts + 3 Hang Cleans + 1 Jerk 

Increase weight each set until max effort is acheived


Conditioning:

In 20 Minutes Perform 2 rounds of:

29 Airsquats
20 KB SDHP
29 Burpees
20 KB SDHP
29 Pushups
20 KB SDHP
Then:
As many as Clean and Jerks as possible until time is called using the max weight from strength complex


Friday, November 28, 2014

November 28 2014


YOU'RE AWAKE, YOU OVERDID IT YESTERDAY, YOU DON'T HAVE TO WORK AND YOU DON'T HAVE AN EXCUSE!! GET TO THE GYM!!1 WORKOUT STARTS AT 9AM SHARP!!
 EASY DAY!

Wednesday, November 26, 2014

November 26 2014


Strength:
 12 minutes to establish a 1 rep max thruster from a rack
**Recommended rep scheme:
5-5-5-3-3-1

Conditioning:
For Time:

21-15-9
Thruster 95/65
Pullup

**10 min Cap

Then:
Team Sled Fun



Regular Class times tonight
Fridays only class is at 9AM BE THERE!!!

Monday, November 24, 2014

November 24 2014



Conditioning:

TABATA Sets of:

Jumping Pullups
Knees To Elbows
Box Jumps
Push Press 75/55
Bottom to Bottom Squats
Clean and Jerks 95/65
Strength:

Barbell Row
5-5-5-5-5

***Work on jump rope skills between sets

THANKSGIVING WEEKEND SCHEDULE:
**Friday Morning Class is at 9:00am - No 5Pm Class - 
***Saturday morning 8:30am as scheduled***

Friday, November 21, 2014

November 21 2014



Conditioning:

Max rounds in 3 minutes of:
3 Power Cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Strength:

Front Squat
5-5-5-5-5

Wednesday, November 19, 2014

November 19 2014

Conditioning:

10 Rounds for Time of:

12 Med Ball Cleans 20/14
12 KB Swings 53/36
12 Situps

Strength:

Deadlift
5-5-5-5-5

Monday, November 17, 2014

November 17 2014



Conditioning:

2 Person teams complete:

8 Min Amrap of:

8 Lateral Burpees
8 Power Snatches 75/55

Rest 3 Minutes

8 Min Amrap of:

8 Box Jumps 24/20
8 Wallballs 20/14

Partner 1 completes a round and then partner 2 completes a round switching back and forth for each 8 minute couplet.  

Strength:

Bench Press
5-5-5-5-5

Friday, November 14, 2014

November 14 2014



Conditioning:

With a continuously running clock, begin a new round every 3 minutes until you complete 10 rounds of:

25 KB SDHP 53/36
10 Burpees

*Each round of the SDHP & Burpees is a MAXIMAL EFFORT!! Rest the remaining time and go 100% everytime!!


Strength:
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3



Wednesday, November 12, 2014

November 12 2014



Conditioning:

For Time:

300 Mountain Climbers
50 Wall Balls, 20/14 lbs
30 Kettlebell Swings, 55/35 lbs
200 Mountain Climbers
40 Wall Balls, 20/14 lbs
20 Kettlebell Swings, 55/35 lbs
100 Mountain Climbers
30 Wall Balls, 20/14 lbs
10 Kettlebell Swings, 55/35 lbs

Strength:

Front Squat
3-3-3-3-3

Monday, November 10, 2014

November 10 2014



Conditioning:

As Many rounds as Possible in 15 Minutes of:

1 Deadlift 
1 Hang Power Clean
1 Front Squat
1 Push Press

***5 Burpees everytime you put the bar down


Strength:

Barbell Row
5-5-5-5-5

****Work on jump rope skills between sets

Friday, November 7, 2014

November 7 2014

"Intensity Breeds Adaptation"

Strength:

Strict Press
5-5-5-5-5

Jump rope between sets  goal should be either 100 Single unders or 30 double unders

Conditioning:

For Time:
Run 1000M (3Xdown and back)
50 Thrusters 45/25
30 Pullups


Wednesday, November 5, 2014

November 5 2014



Conditioning:

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20
12 Push press 115/75
9 Toes-to-bar

*Weights listed are recommended but you will have the option to scale up or down 

Strength:

Complete the following complex every other minute, increasing weight each set for 12 Minutes:

9 Deadlifts + 5 Hang Power Cleans

Monday, November 3, 2014

November 3 2014



Conditioning:

3 Minutes As Many rounds as possible:
20 Wallballs
10 Deadlifts 225/155
Rest 1 Minute
3 Minutes As Many reps as possible:
Burpees
Rest 1 Minute
3 Minutes As Many rounds as possible:
20 KB Swings 53/36
10 H.R. Pushups
Rest 1 Minute
3 Minutes As Many rounds as possible:
20 Sit Up
10 Push Press 75/45

*Scale up or down where necessary 

Strength:

Back Squat
6-6-6-6-6-6

Friday, October 31, 2014

October 31 2014



No Class Tonight see you tomorrow at 8:30AM!!!
Don't eat too much candy!!

Wednesday, October 29, 2014

October 29 2014



Who Is planning on coming to class on Friday???  Debating on cancelling class for Halloween if attendance going to be scarce.  


Conditioning:

Tabata Sets Of:

Burpees
Goblet Squats
Box Jumps
WallBalls
Toes To Bar
Push Press 75/45

*Score is sum of lowest rep round at each station

Strength:

Bench Press
5-5-5-5-5

*Practice Jump rope skills between sets


Monday, October 27, 2014

October 27 2014




Strength:
Every other Minute for 14 Minutes perform:

1 Power clean + 3 Front Squat

**Increase weight each set


Conditioning:
For Time:

Run 800M Then:
6 Rounds of:
9 Pullups
9 KB Swings 72/53
9 Front Squats


*Use 65-70% of heaviest strength complex

Friday, October 24, 2014

October 24 2014

1 Class at 5Pm Today

Strength:

Every Other minute for 20 Minutes complete:

6 Deadlifts + 3 Hang Power cleans + 1 Jerk
(without dropping the bar)

Increasing weight each set until a heavy Jerk is accomplished

Conditioning:

As Many Rounds as possible in 15 Minutes Of:

3 Power Cleans *
6 Pullups
9 SDHP *
12 H.R Pushups

*use 60% of max load accomplished in strength complex



We are very close to capping off the memberships for the current schedule and a few people have been saying they have friends interested in joining. So starting now and until we reach our cap, if you as a current member, refer a friend to us that ends up joining after their trial period you will receive 1 month free. (New Member must commit for at least 3 month membership)  Space is limited so lets get these people in there!





Thursday, October 23, 2014

Refer a Friend



We are very close to capping off the memberships for the current schedule and a few people have been saying they have friends interested in joining. So starting now and until we reach our cap, if you as a current member, refer a friend to us that ends up joining after their trial period you will receive 1 month free. (New Member must commit for at least 3 month membership)  Space is limited so lets get these people in there!

Wednesday, October 22, 2014

October 22 2014


********Where's Marcia???*********

Conditioning:

3 Rounds for Time:

30 KB Swings
30 WallBalls
30 Burpees
30 DB Thrusters
30 Supermans


Strength:

Deadlift
4-4-4-4-4-4

* Work on double unders between sets

Monday, October 20, 2014

October 20 2014




Conditioning:

Teams of 2 complete for time:

**40-30-20-10 of:

Power Snatch
Box Jump Overs

**Immediately followed by 40-30-20-10 of:

Front Squat
Toes To Bar

** 1 Person Works, 1 Person Rests

Strength:

Strict Press
5-5-5-5-5

Push Press
3-3-3

Friday, October 17, 2014

October 17 2014


***** 1 Class at 5Pm Today*****

Strength:

On the minute for 15 minutes complete the following complex:

1 Power Clean + 2 Front squats + 3 Push Jerks


Increase weight each minute to establish a heavy unbroken complex without compromising form


Conditioning:
For Time:

20 Thrusters
20 SDHP
20 Hang Power cleans
20 Push Press
20 Front Squats

*** Stop and do 4 burpees every minute on the minute


Wednesday, October 15, 2014

October 15 2014



Strength:

On the Minute for 14 Minutes:

Odd: Deadlift 2 Reps (Climbing each minute to establish max)
Even: 20 Double unders (or 50 Singles)

Conditioning:

4 Rounds for Time of:

Run 400M 
12 Deadlifts @ 50% 1 Rep Max
9 Toes to Bar 

Monday, October 13, 2014

October 13 2014


Conditioning:

5 Rounds For Time of:

20 Burpee-Pullups
20 Wallballs

Strength:

Bench Press
5-5-5-3-3-3

***Handstands between sets

Friday, October 10, 2014

October 10 2014



Conditioning:

Three rounds for time of:

Sprint 400 meters
21 KB Swings 
12 Pull-ups

Strength:

On The Minute for 14 Minutes:

2 Deadlift + 1 Hang Power Clean + 1 Front Squat* 

* Increasing weight every 2 Minutes

Wednesday, October 8, 2014

October 8 2014


Conditioning:

3 Rounds for Time of:
12 DB Push Press (HAF)
12 Box Jumps 36/24

Rest 3 Minutes

3 Rounds for Time of:
12 Power Snatch 
12 Burpee Over Bar

Strength:

Back Squat
5-5-5-3-3-3

***30 Double unders between sets

Monday, October 6, 2014

October 6 2014




Conditioning:

Teams of 2 Complete 3 rounds for Time of:

50 Goblet Squats
50 DB Hang Sq. Cleans 45/25
50 H.R Pushups
50 OH Plate Lunges 
50 KB Swings
50 Knees To Elbows

Strength:

Barbell Row
5-5-5-5-5

Friday, October 3, 2014

October 3 2014


1 Class at 5PM Today 

Conditioning:

5 rounds For Time:
12 Kettlebell Swings (Heavy)
12 Toes to Bar
30 Double Unders (or 80 Single Unders)

Strength: 

Push Press***
5-5-5-3-3-1


*** Take it from the floor

Thursday, October 2, 2014

Wednesdays Food Log

So here it is, a lot of you guys have asked about diets and what you should eat so I decided to log my food intake for an average day and lay it all out there.  There is no "label" to assign to the way I eat, I don't think of myself as being on a diet.  It's not Low Carb, Paleo, Atkins, and certainly not a Low Fat diet.  It's basically a low shitty food diet, I try to avoid processed sugar of any kind which includes high fructose corn syrup and every kind of chemically produced sugar that's tough to avoid nowadays like maltodextrin, ascorbic acid, dextrose and so on, it's all the same, and does nothing for your except store as body fat.  I also try to make sure that the majority of foods I eat are real food not something made in a factory, this means plants and animals.  The way we should look at food is to ask ourselves why we are eating it, if it is for any other reason but to fuel your body for the activities you perform in your day, it's probably junk food and hurting your mood, body composition, health and performance in and out of the gym.  I'm sure anyone could find holes in the way I eat but it works for me and I have tweaked foods in and out over the years to gain or lose weight.  Overall eating this way consistently has allowed me to maintain strength and easily control my weight while maintaining roughly 6-13% body fat at weights from 152-175lbs depending on whichever particular goal I am working on.  Currently I consider myself as very active so I make sure to get enough food (calories) to remain that way without losing strength, weight or peace of mind.  I do supplement my food intake with a few different types of protein shakes throughout the day because it allows me to recover from workouts faster and maintain the strength demands that I place on myself.  I don't recommend this for someone less active or for anyone looking to lose weight.  This is just how I eat on a daily basis and what I feel has allowed me to continue to gain strength and not over tax my body as I age.  I am a 34 year old male, 170lbs, with 11% bodyfat and I am not trying to lose or gain weight.  I eat these same foods pretty much everyday at almost the same times daily.  I believe this keeps my metabolism and glycemic levels consistent as well as makes things easier as a lot of my meals are eaten quickly because my days are pretty full and I don't have a lot of time to prepare or eat.  


5:20AM - Preworkout snack - Banana with 1/2 a serving of Natural Skippy Peanut butter and a Raw Tea preworkout drink.  I eat this because I don't like working out on an empty stomach.  The banana seems to keep me full enough to get through and I eat the peanut butter to take in some fats to keep my body used to burning fat for fuel throughout the day.  I also take 3 grams of fish oil with this for the same reason and because I've found that it helps with soreness in my joints especially in my hands and wrists.  The raw tea preworkout is pretty much because its 5:20am and I need a little caffeine to get going before the gym, I use this one because most of the typical pre workout drinks are just full of sugar, chemicals and stimulants.  This one is all natural and just enough for me.






7:20 AM Post workout/Breakfast- 2 Servings of Glutenfreeda instant Oatmeal and a Hydrobuilder protein shake.  I always like to have oatmeal after I workout because it helps replenish my carbohydrates and also makes me feel full.  I use instant oatmeal because its easy to pack and bring to the gym but that is where you have to be careful, a lot of instant oatmeal is full of added sugar and junk but this brand seems to be fairly decent so I've stuck with it.   As for the shake, this is not exactly clean eating but it is the fastest way to get protein into your system to begin recovery quickly.  The reason I go with this protein is because the macro nutrients are balanced well and it has a healthy dose of amino acids and creatine all in one so I feel like its just easier than taking a bunch of different supplements throughout the day.  This just works for me.  

7:30 AM Water - I drink and refill this liter bottle multiple times throughout the day - This is important, shoot for half your body weight in ounces per day minimum.  







9:30 am Green Tea and a Plum - holds me over until lunch. 





11:30 am- Lunch  This sometimes varies day to day but not by much, yesterday I had a 3 egg Omelet with broccoli, mushrooms, onions and peppers with sweet potato and sliced tomato. (Fran from the connector cafe)  I'll get this a lot of times when I'm in a rush for lunch but on days that I get to go home for lunch I'll either have leftover dinner from the night before or roast beef sandwich on whole wheat sliced with avocado on it.  Either way this is usually my biggest meal of the day but I always try to keep my macro nutrients balanced with 40% carbs, 30% fat and 30% protein.  Whether it is this meal or the sandwich it usually balances out that way.  I also refilled my water here








2:00PM - Refilled my water and had a banana
















3:00PM Chocolate chip Larabar, I wanted a snack - I eat these a lot they are typically pretty basic ingredient wise but you do have to read them I think they may have taken on a different line of products recently so some of them are adding processed sugar and syrups now.  This one isn't the best thing but its certainly better than junk food.  











5:00PM -Universal Whey protein shake and 3 more grams of fish oil - I take this shake on days that I know I won't be eating dinner until later, it keeps my protein levels high enough or my daily intake and helps me stay full until dinner.  Refilled water here also



 


7:30 PM Dinner - About 6-8 ounces of rotisserie chicken on top of a salad of spinach, romaine and tomatoes and a cup of whole milk.  I don't use salad dressing but the fat in the chicken skin is flavor enough for me.  This doesn't change very much day to day.  The only change is really in the animal on the plate the salad part stays just about the same but I'll switch it up with steak, chicken or fish here.  If I feel like my carbohydrates are low I'll have rice or bread here but not usually especially when its later. 






I buy this container of greens because it makes things quick for me.  













9:30 PM - A cup and a half of whole milk with Casein Protein and ZMA.  I take in this slow digesting shake before bed to feed my muscles so they can recover while I sleep.  I also take the zma for the recovery benefits and I feel like I get a sounder sleep when I do.   



And that's my average day of eating. Below you can see where everything ended up.  I used the website fitday to enter all of these foods in and calculate the macros.  It ends up balancing out pretty right on to what I consider a healthy well rounded balance of 30% fat, 30% protein and 40% carbohydrate.  The calories for me come in just over 3000 a day and that is right about where I want to be based on the fact that I'm very active throughout the day and most days in a state of recovery.  Like I said before, I am not trying to gain or lose weight so this is where I stay to maintain my body weight and strength.  If you are looking to lose weight your calorie intake (portion sizes)  would be lower but I believe you should aim to keep the same macro nutrient balance of 30/30/40.  

GramsCalories%-Cals
Calories
3,073
Fat
107.7
964
32
%
Saturated
28.0
251
8
%
Polyunsaturated
15.7
140
5
%
Monounsaturated
31.2
279
9
%
Carbohydrate
313.6
1,223
40
%
Dietary Fiber
18.8
Protein
209.3
837
28
%
Alcohol
0.0
0
0
%