Whole 30, Day 30

Final day!

WOD:
Hike Koko crater
Resting for tomorrow's WOD

Breakfast:
Pork shoulder w/salt and pepper
3 eggs scrambled w/ghee and franks RedHot sauce

Snack:
Strawberry and pineapple drink smoothie thing.
(Whole strawberries (leaf included), pineapple, ice and water)

Lunch:
Strawberries
Almonds
Guacamole & tomatoes

Dinner:
Ribeye w/onion and mushroom
Guacamole

Snack:
1 red apple
Frozen berries
1 red apple
Almonds
Strawberry and pineapple drink smoothie thing.
(Whole strawberries (leaf included), pineapple, ice and water)
Cashew Lara bar

Whole 30, Day 29

Two days and counting. I am pretty excited to be finishing soon. I can't wait to start adding things back into my diet. Things like milk, cheese, and whey. Although if I find they negatively affect me I will be cutting them back out of my diet.

WOD:
2 Rounds:
50 pull-ups
75 sit ups
50 overhead squats at 75 pounds
75 double unders

Breakfast:
1 Hard boiled egg
Pork shoulder w/salt and pepper

Snack:
1 Red apple

Lunch:
Pork shoulder w/salt and pepper
Grape tomatoes
Guacamole

Dinner:
Ribeye w/mushroom & onions
Tomatoes and guacamole

Snack:
Frozen berries
Almonds
1 red apple
Strawberries

Tsunami Refuge Center List

From the DEM (Department of Emergency Management)

Tsunami Refuge Center List

October 2012

The following Tsunami Refuge Centers will open be open as soon as possible. Some refuge centers may not be open immediately when you arrive.



Be aware that Tsunami Refuge Centers do not stock supplies. You must bring all of your emergency supplies with you.



Tsunami Refuge Centers provide a safe place to park that is outside of the evacuation zone.



Aina Koa Neighborhood Park
1331 Aina Koa Ave
Honolulu
96821

Asing Community Park
91-1450 Renton Rd
Ewa Beach
96706

Ewa Mahiko District Park
Renton Road
Ewa Beach
96706

Herbert K. Pililaau Community Park
85-166 Plantation Rd
Waianae
96792

Kahala Community Park
4495 Pahoa Ave
Honolulu
96816

Kahuku District Park
56-170 Pualalea Street
Kahuku
96731

Kailua District Park
21 South Kainalu Dr
Kailua
96734

Kaimuki Community Park
3521 Waialae Ave
Honolulu
96816

Kalakaua District Park
720 McNeil St
Honolulu
96817

Kaneohe District Park
45-660 Keaahala Road
Kaneohe
96744

Kilauea District Park
4109 Kilauea Avenue
Honolulu
96816

Kokohead District Park
423 Kaumakani St
Honolulu
96825

Kuliouou Neighborhood Park
501 Kuliouou Rd
Honolulu
96821

Makaha Community Park
84-730 Manuku St
Waianae
96792

Makakilo Community Park
92-1440 Makakilo Drive
Kapolei
96707

Makiki District Park
1527 Keeaumoku St
Honolulu
96822

Manoa Valley District Park
2721 Kaaipu Avenue
Honolulu
96822

McCully District Park
831 Pumehana St
Honolulu
96826

Nanakuli High & Inter School
89-980 Nanakuli Ave
Waianae
96792

Niu Valley Middle School
310 Halemaumau St
Honolulu
96821

Patsy T. Mink Central Oahu Regional Park
94-801 Kamehameha Hwy
Waipahu
96797

Waialua High & Intermediate School
67-160 Farrington Highway
Waialua
96791

Waianae Elementary School
85-220 McArthur St
Waianae
96792

Wailupe Community Park
939 Hind Iuka Dr
Honolulu
96821

Waimanalo District Park
41-415 Hihimanu Street
Waimanalo
96795

Wilson Community Park
4901 Kilauea Avenue
Honolulu
96816

Whole 30, Day 24

Woke up feeling pretty good today. Been waking up feeling pretty good lately. Only a bit tied because I have been going to sleep late and waking up early...ish.

Today I feel like doing all sorts of things for some reason. Had a great workout yesterday and looking forward to today's WOD. I think I might do a hike to kill some of this energy. Although at the same time I kind of want an espresso.

Afternoon I was really tired not sure why.

WOD:
5 rounds:
12 push press @ 75
40m shuttle sprints (4x10m)
8 Squat Snatch @ 75

Breakfast:
3 Eggs scrambled with Ghee
Chicken w/Mushrooms, garlic and balsamic vinegar

Lunch:
1/2 ribeye
2 Eggs scrambled w/ghee

Dinner:
Mahi mahi w/salsa
Chicken w/mushrooms, garlic, and balsamic vinegar

Snack:
Almonds
Frozen berries
Pineapple

Whole 30, Day 21

Went to Costco and looked at the Poke. The ingredients on the glass were whole30 approved and so I got a sample before I bought some. I picked 2 of the pokes to get and when I looked on the label they put on top of the containers. It contained soy, wheat, high fructose corn syrup, etc. etc. I was blown away. It was a small piece of fish so I am not going to restart my Whole 30 but I think that Costco should list all the ingredients specially since there is wheat on the list. What if I were allergic? Lesson is, you really have to watch what you eat and don't eat anything I haven't prepared myself.

WOD:
Rest

Snack:
a bite of blueberry Lara bar

Lunch:
Salad w/Balsamic Vinegar, Almonds, Cherry tomatoes, and Cucumbers

Dinner:
Spinach, Cucumbers and tomatoes w/ balsamic vinegar and salt.
Blueberry Lara bar

Snack:
Almonds
Frozen blueberries

Whole 30, Day 20

I am finding myself thinking to myself, " this isn't really that hard. I could keep this up." But then I see cheese, bourbon and other goodies. I think I will most likely stay on a paleoish diet with cheat days tossed in here and there.

While I was pretty certain that I would be adding whey back to my diet. I am not starting to be unsure if I need to or not. On one side it is convenient and cheaper than eating whole foods post WOD. On the other, it isn't whole foods. I will see how I feel for the next ten days and decide then.

I am also considering pushing this into a whole 30+ as suggested by "It Starts With Food." Not all people will be 30 days some will need more. I am just unsure as how to tell of I should go longer. I don't think I would ever not crave a tastes Oreo or red velvet cake...mmm. Well as long as I don't see them it makes it a whole lot easier. I guess we shall see in 10 days.

WOD:


Breakfast:
1 Apple Banana

Lunch:
Avocado salsa w/ tomato and orange
Autumn purée, purée yams
Balsamic mushrooms
Roasted red bell peppers
Arugula
Nalo Greens
Jalapeños
Artichoke heart

Dinner:
Thin cut ribeye Salad
3 Almonds

Snack:
Frozen berries
1 red apple
Almonds
Macadamia nuts
Salad w/balsamic vinegar
3 scrambled eggs w/ ghee and franks RedHot sauce

I noticed , or at least this is my thinking, that since I did not eat a big dinner with lots of protein I was a lot hungrier come snack time.

Goat Tape

We all have been there, bloody hands and bloody bars.

The other week I finally had a pretty bad tear on my hands during CrossFit WOD "Angie."

"Angie"

100 Pullups

100 Push Ups

100 Situps

100 Squats

On pullup, I think it was 97, I noticed that I had ripped my hand open and my other hand was rather close to doing the same. I pushed through and finished the WOD. There was some blood here, there and...not sure how it got over there...

Needless to say it was not cool. It took a few days for my hand to heal, not that long but still annoying. I had looked into buying gymnastic grips before but the ones I tried on did not fit my hand right and the hole for the fingers were to large. Since the holes were too large they seemed as if they would not protect my hand in the one part I really needed protection, the base of my finger...where all the callouses live.

On twitter I had seen this new type of athletic tape, "Goat Tape." It is supposed to be stickier and made for wrapping your hands for pullups. I liked this idea since one of the things I noticed about regular althetic tape was that it did not stick to me very well and would end up coming off before I even finished my warmup. Yes, my warmup.

I am hopeful that this tape will be as sticky as it claims and I am very excited and a bit scared to test it out. I am just looking for the right WOD to do as a test. Maybe I will do "Angie" again or just do 100 pullups for time.

Check back soon for the follow up and conclusion.

Whole 30 Goals

I guess I should have posted this on day 1, but I didn't really think about it. I guess I have been telling people that asked me about it so much that I assumed I already posted it...So here it goes in not so many words.

Goals of my Whole 30:
1. Reduce inflammation in my heels. What I believe to be retrocalcaneal bursitis. Although the doctor things it is Achilles Tendinitis.

2. Increase benchmark times. Improve overall fitness level.

3. Find a baseline for my body. What foods affect me in what ways. For example, Can I drink milk, eat cheese, yogurt, whey?

4. Learn how to eat better and spot unhealthy eating habits.

5.Get a 10 pack! Okay, well lets be honest, it is nice to lose some fat as well. I won't say that this is the main goal of the Whole 30. Although I would be happy with a 6 pack.

Whole 30, Day 19

Day nineteen and going strong.

It is crazy to think that it has been 19 days. I have to say that one of the main reaons I wanted to do the Whole 30 was the reduction of inflamation. I can say that the inflamation in my heel has gone away. I still get pain in my heel every so often, if I just did a WOD with double unders, box jumps or any other similar movement. Although the pain subsides and does not stay around too long. Over all I have to say that it is working!

WOD:
Hike up mountain

Breakfast:
1 Banana

Lunch:
Salad w/balsamic vinegar, almonds and chicken

Dinner:
Salad w/balsamic vinegar
chicken w/balsamic vinegar, garlic, salt and pepper

Snack:
Almonds
1 Red Apple

While out Snack:
3-5 x shot espresso
2 x Iced Black Tea
Celery sticks
Carrots sticks

Whole 30, Day 18

Traps and quads pretty sore today. Not sure if it is all from yesterdays WOD or a culmination of Tuesday and Wendsdays WOD. Either way DOMS is setting in.

When DOMS sets in I, like most, enjoy the pain. It makes me feel like I had a great workout the day before. This got me thinking. If you are not sore the next day does that mean you did not tear/break down muscle fibers and are therefor not getting stronger?

I guess that will be my next google search...


WOD:
Rest Day

Lunch:
Chicken, Mushroom w/garlic, salt and pepper

Dinner:
Salad w/Balsamic Vinegar
Chicken, Mushroom w/garlic, salt and pepper and Balsamic Vinegar

Snack:
Alamonds
Frozen Berries
Macadamia Nuts
Apple

Whole 30, Day 17

WOD:
for time:225 pound Hang clean, 30 reps50 One-legged squats, alternatingRow 2000 meters

Breakfast:
2 eggs scrambled w/Franks RedHot sauce

Lunch:
Ribeye
2 eggs scrambled w/Franks RedHot sauce

Snack:
1 Red Apple

Dinner:
Salmon w/salsa
Pork stuffed bell pepper

Snack:
Frozen berries
Bite of a banana
Almonds
1 Red Apple

Whole 30, Day 16

Forcing myself to eat in the morning and afternoon is getting to be annoying. I am not sure why I am always hungriest most at night but I am, and always have been. 

WOD:

BB Gymnastics:

1) 15 minutes to establish a 1RM Snatch.
165#s

2) 15 minutes to establish a 1RM Clean and Jerk.

215#s

Strength:

Front Squat –

Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @70% 155#s
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75% 165#s
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80% 180#s

Notes: Each set should be performed without re-racking thebar. Once you have walked out of the rack with the barbell, do not put it downuntil the set is finished. Percentage should be based off of your most recent1RM Squat.

Again, couldn't hold the bar up during the rest. Had to re-rack every so often.

Conditioning: (I subbed in a 5k Row)

5k Row

Breakfast:

Nothing, Not hungry. Didn't want to force food on myself today. To lazy.

Lunch:

Banana

Dinner:
Pork stuffed bell pepper
1 can green beans
Franks Red Hot Sauce

Snack: 
Frozen berries
Almonds
Macadamia Nuts

Whole 30, Day 15

Starting day 15, the third week of the Whole 30 and the half way mark.

I dubbed week 1, weak 1. Week 2, the week of cravings. Now I am thinking that week 3 will be the week of depression. So many things I cannot eat and half way into this challenge there really is no point in breaking down and eating those things. At the same time it is sad to see a cake and know I can't eat it with everyone.


WOD:
"Nate"
AMRAP 20 Min.
2 Muscle Ups (Did Seated Muscle Ups)
4 Hand Stand Push Ups
8 Kettle Bell Swings 2 pood (used 1.5 Pood)

Breakfast:
3 eggs scrambled w/ Franks RedHot Sauce
3 almonds

Dinner:
2 thin cut Rib eye w/mushrooms

Snack:
Almonds
Frozen berries
Banana
Macadamia Nuts

Whole 30, Day 28

Great day on the water swam with some dolphins.

I guess the whole30 is really helping with weight loss as well since I have been asked a lot lately how much weight I lost. It seems to be around 8-12 pounds depending. I guess you can really start to see it in my face. Here I was wondering how do you slim down your face. I guess it's hard to see it in yourself since you see yourself everyday. As a posed to friends and relatives that see you every so often. So they would see a vast improvement within a weeks time.

The great thing about the whole30 is that I am cooking more and really liking it. I am able to cool delicious meals that are healthy for you. Who's to say that healthy and delicious cant go together. I guess it's easy to makes excuses as to why you don't eat healthy. Many of those excuses seem to be that healthy food doesn't taste good. You are just eating the wrong things.

WOD:
Rest

Breakfast:
1.5 scrambled eggs in ghee w/Fran's reshot sauce

Lunch:
1 red apple

Dinner:
Salmon w/ghee, capers, garlic lemon juice, prepped, and sea salt

Pork shoulder w/salt and pepper

Snack:
Frozen berries
1 red apple
Pineapple

Whole 30, Day 27

WOD:
Rest

Lunch:
Shabu Shabu: ribeye, daikon, mizuna, salt, garlic, mushroom, water, and Red pepper flakes.

Dinner:
Lemon caper Salmon w/garlic and butter

Snack:
Apple
Pineapple
Almonds
Apple
Guacamole w/almonds

Whole 30, Day 26

When I eat out I find I'm a vegetarian. I find it easier to eat foods from whole foods because of selection with all the foods an all the ingredients of the food. I can then pick why is safe I eat. And it still amazes me how much we use sugar. I don't think I'll ever get over that.

WOD:
Row 2000m
30 bench press
Row 1000m
20 bench press
Row 500m
10 bench press

130#s
3/4 of 170 BW

Breakfast:
Shabu Shabu: ribeye, daikon, mizuna, salt, garlic, mushroom and water.

Lunch:
Yam purée
Roasted red peppers
Beats
Guacamole
Okinawan Sweet potato
Jalapeño

Dinner:
Yam purée
Roasted red peppers
Beats
Guacamole
Okinawan Sweet potato
Jalapeño
Ribeye w/onion and mushroom

Snack:
Triple shot espresso
Iced black tea
Pineapple

Whole 30, Day 25

WOD:
Much needed rest day!

Lunch:
Chicken w/mushroom, garlic and balsamic vinegar

Shabu Shabu: ribeye, daikon, mizuna, salt, garlic, mushroom and water.

Snack:
Shabu Shabu: ribeye, daikon, mizuna, salt, garlic, mushroom and water.

Dinner:
Shabu Shabu: ribeye, daikon, mizuna, salt, garlic, mushroom and water.

Snack:
Frozen berries
Frozen blueberries
Pineapple

Whole 30, Day 23

Feeling good and pretty normal. I was busy this morning and afternoon and didn't have time/forgot to eat breakfast and lunch.

I didn't eat lunch because I couldn't find any place to eat whole30 compliant. So instead of going out finding something I was going to go home and eat. It was pretty late so I decided to go workout instead.

WOD:The Outlaw Way-121016

BB Gymnastics

1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec.
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec.

Strength

High Bar Back Squat:

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00

Conditioning:

5 rounds for total time of:
(modified and did 3 rounds)

15 C2B Pull-ups
Run 200m
20 Wall Balls 20/14#


Lunch:
Triple shot iced espresso
Black iced tea

Dinner:
Ribeye w/mushrooms and onions

Snack:
Frozen berries
Almonds
Chicken /wgarlic, mushroom, and balsamic vinegar
Frozen Blueberries

Whole 30, Day 22

WOD:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Had to do seated Muscle-Ups

Breakfast:
Whoops forgot.

Lunch:
Chicken and mushroom w/garlic, coconut oil, and Balsamic vinegar

Snack:
Chicken

Dinner:
Ribeye w/mushroom, onion, and garlic

Snack:
Frozen blueberries
Almonds
Frozen mixed berries

Late night snack
2x Frozen blueberries
Almonds

Whole 30, Day 14

It had been pretty difficult to stay true to the whole30 when I leave the house. There is not much that I can eat or drink. I mainly stick to drinking water and not eating anything. It still amazes me at the amount of food that are sold with sugar in it. I am finding that it is increasingly harder to avoid sugar in foods, since it seems to be in everything. Small amount of sugar and large amounts. The small amounts of sugar are the hardest to spot since you would never expect some foods to have any sugar added to it.



WOD:
Rest

Breakfast:
3 eggs scrambled w/ Franks RedHot Sauce

Snack:
Cucumber
Tomato

Lunch:
My lunch was more like my Breakfast.

Dinner:
1 lau lau w/butterfish
1 lau lau with sweet potato

Snack:
Blueberry Lara bar
Almonds

Whole 30, Day 13

Going out and not drinking and not eating sugary foods. That is a tough one. So I just drink my water and watch people eat/drink. Talk about a test of will power!

WOD:
Rest

Breakfast:
Chicken

Snack:
Almonds

Lunch:
Salad w/Balsamic vinegar and salsa

Snack:
Strawberries

Dinner:
Salmon
Tomatoes
cucumbers

Snack:
1 Red Apple
Almonds

Drink:
6 x shot espresso

Whole 30, Day 12

Back muscles are a little sore. Going to try and rehab/take it easy today.

WOD:

Warmup:
500m Row
Rest 1 min
500m Row

BB Gymnastics:

1) Every 40 seconds for 6 minutes (10 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 80% (165x.8=132. Modified to 95#s instead of 132#s, Couldn't Hang Snatch that much.)

Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 –4:00 – 4:40 – 5:20 – 6:00

*rest 2 minutes

2) Every 50 seconds for 7:30 minutes (10 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @80% (225x.8=180#s)

Notes: Reps are at 0:00 – 0:50 – 1:40 – 2:30 – 3:20 – 4:10 –5:00 – 5:50 – 6:40 – 7:30

At 5 min. I couldn't keep pace and just finished at my own pace.

Practice Deadlift form with light weight (95#s) then increased to 275#s to test form at a higher load. Practicing an Olympic deadlift as opposed tot a powerlifting deadlift. Seems to help me keep a better back position.

Conditioning:

Nancy- Could not do Nancy today. Legs/back too weak. So I stopped while finishing round 1, on 6th OHS. It would have been a slog fest.

Midline:

1a) 3X20 (modified 15) UB GHD Situps – rest 45 sec.
1b) 3X7 KB(modified 20# DB) Windmills (7 reps each arm) – heaviest possible, rest 45 sec.

I wanted to scale the weights since my back is still sore. Did not want to push it too hard.

Conditioning/Cooldown:
Row 3k

Breakfast:
1 red apple

Snack:
Chicken w/garlic, salt, and pepper

Lunch:
Chicken w/garlic, salt, and pepper
1 Can of green beans

Dinner:
Mahi Mahi w/Salsa

Snack:
Strawberries
Almonds

Whole 30, Day 11

WOD:

Breakfast:
1/4 of a blueberry Lara bar

Snack:
Steve's original chicken jerky. Buffalo recipe

Lunch:
Steve's original chicken jerky. Buffalo recipe.
Chicken mushrooms broccoli

Snack:
Almonds

Dinner:
1 Green apple
Thin rib eye over mixed greens and red lettuce with tomatoes and cucumber.

Snack:
Almonds
Cucumber and salsa
Steve's original chicken jerky. Buffalo recipe

Whole 30, Day 10

Starting to wake up with more energy than week 1. Feeling a lot better than week 1. Could be that I am eating a lot more food now. When I say a lot, I mean A LOT! My dinners have doubled or tripled in size.

I started to do The Outlaw Way yesterday. Since I will be doing strength I will need to intake a lot more protein to supplement for not taking my whey protein...supplement. Kind of funny that way.

WOD:
Deadlifts 5x5

Breakfast:
3 hard boiled eggs w/franks red hot sauce

Lunch:
Meatloaf
1 can of green beans

Pre WOD Snack:
Strawberry
Banana
Almonds

Dinner:
Chicken, mushroom and broccoli

Snack:
Strawberry
Almonds
Macadamia nuts

Whole 30, Day 9

A bit tired from yesterdays WOD not too tired.
I noticed that last night and this morning I had cravings fro all sorts of bad foods. Chocolate, Candied kettle popcorn...etc.

WOD:
BB Gymnastics

1) Clean and Jerk: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO

Strength

High Bar Back Squat:

Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

Conditioning

3 rounds for time of:

Row 500m
75 Double-Unders

Took a nap, not on purpose, after my WOD. Woke up an my body felt beat up. This only solidifies the fact that I will be adding my whey protein shakes to my diet post WOD.

Breakfast:
1 chicken tender

Lunch:
Banana

Dinner:
Paleo Meat loaf
Green beans

Snack:
Strawberry
Almonds
Macadamia nuts

Whole 30, Day 8

Still feeling weak. But getting better. Starting to eat more foods and fats. I think that is helping out a lot. Finding out that everything has sugar in it...EVERYTHING!

While I do miss rice and bread. But not that much. The hardest thing is avoiding sugars.

WOD:
Hike PR!

3 Rounds:
10 Squat Cleans @ 135#s
20 Box Jumps at 24"

Squat cleans were pretty difficult and tiring.

Breakfast:
2 Eggs scrambled w. Franks red hot sauce
Bite of a banana

Snack:
Bite of a Cashew Lara Bar

Lunch:
Chicken w/salt and pepper cooked in coconut oil and garlic

Snack:
Almonds

Dinner:
Asparagus, Mushroom and thin ribeye

Snack:
Almonds
Watermelon
Strawberry
Pineapple
Macadamia nuts

Whole 30, Day 7

WOD:
Row 2k
Row 1k
Row 500m
Tabata Row
Row 1k

Breakfat:
3 slices thins cut pork chops, w/garlic, salt, and pepper
2 eggs, scrambled w/franks red hot sauce

Lunch:
3 slices thins cut pork chops, w/garlic, salt, and pepper
Sliced Tomato & cucumber w/salt or franks red hot sauce.

Dinner:
Salt and pepper pork ribs
Steak

Snack:
Blueberry Lara bar
Pineapple
Macadamia nuts
Almonds

Whole 30, Day 6

Breakfast:
Pork slices w/garlic, salt and pepper
2 eggs scrambled w/ franks red hot sauce.

Lunch:
Kailua pig
Lomi salmon
Sweet potato
Smokes beef steak with onion, mushroom, and tomato

Speck of bday cake.

Dinner:
Think sliced ribeye and scallops

Snack
3 slice rib eye. had worchestire sauce...whoops

Whole 30, day 5

Hiked up mountain today. Still in recovery mode from this week.

Breakfast:
Pork slices w/garlic, salt and pepper
Thin sliced ribeye w/garlic, salt and pepper

Lunch:
Banana
Pork slices w/garlic, salt and pepper

Dinner:
Pork slices w/garlic, salt and pepper
Chicken breast
1 can of green beans

Whole 30, Day 4

Starting day number 4...

After yesterdays WOD I am defiantly feeling the effects of not drinking my protein shakes. I have always wondered if they did any thing for me and if they actually helped muscle growth and recovery or if it was all just marketing hype. Now I know that my money is not wasted and it defiantly helps in recovery. It feels like I just finished a strength day. I am curious how today will be. I will do a strength day and see how I feel tomorrow.

Breakfast:
Banana

Snack:
Half blueberry Lara bar

Lunch:
Pork slices w/garlic, salt and pepper
Thin sliced ribeye w/garlic, salt and pepper

Dinner:
Pork slices w/garlic, salt and pepper
Thin sliced ribeye w/garlic, salt and pepper
1.5 cans of green beans

Snack:
1.5 cans of green beans
1 slice pork
Banana
Macadamia nuts

Whole 30, Day 3

Still bit sore from Mondays WOD. Can't tell for sure if the removal of my protein shake is actually affecting my recovery or not. Could be the caloric deficit.

WOD:
21-15-9
GHD
Wall ball 2 fer 1s 20# ball

Breakfast:
Banana

Lunch:
Macadamia nuts
3/4 cashew Lara bar

Dinner:
Banana
Almond butter
1/4 cashew Lara bar
Macadamia nuts
3 eggs with franks red hot sauce

Whole 30, Day 2

Woke up a bit sore from yesterday's WOD, not sure if it was the lack of my PWO shake or just a hard workout. Will have to watch how I feel throughout the next 30 days.

WOD:
Rest

Breakfast:
Banana

Lunch:
Blueberry Lara Bar

Dinner:
4oz ribeye
1 hard boiled egg

Snack:
Macadamia nuts
Cashew Lara bar

Whole 30...Day 1

Deciding to finally do the Whole 30 and I figure I should track my progress just like I track my WODs. I figure that I might as well use this avenue since I have access to it anywhere I am.

I will also be using this to help myself eat better since I tend to eat nothing in the morning and afternoon and eat a lot at night. My goal is to switch that. If I eat more in the morning and afternoon I hope that it gives me more energy through the day as well as during my WODs. While lowering my intake at night it will allow me to digest better before I go to sleep.

So far today...October 1, 2012...

A banana for breakfast.
Went on a hike and forced myself to eat a Cashew Lara Bar. Wasn't hungry. Then When I got home I ate another Banana...

Seriously need to eat more.

Hiked up mountain few hours before todays WOD.

WOD:
Row, Bench Press
5 Rounds
Row 500m
135# Bench Press, 15 reps

Breakfast:
1 Banana

Snack/lunch:
1 Cashew Lara Bar
1 Banana
1 Macadamia nut...yes, 1

Dinner:
Ribeye looked like about 8oz or 9oz

Snack:
Macadamia nuts
Watermelon
Almond butter
3 hard boiled eggs