WOD 101909

150 Dumbell Power Snatches @ 35lbs(M)/25lbs(W) L/R

*These are total reps for both arms. Reps can be split any way between both arms

Completed as rx'd : 6:37

Must be one of the fastest workout I've done. Reps were done 15-15-10-10... until 150 reps are completed.

Post workout meal - zone non-paleo
Dinner
150grams sirloin pork (4 blocks protein)
2 apples (4 blocks carbs)
24 almonds (8 blocks fats)

Lunch (super diary meal!)
1 tub low fat yoghurt (3 blocks carbs/protein) bout 7 grams of protein/carbs per 100g.
24 almonds (8 blocks fats) mixed together with the yoghurt.
250ml low-fat milk (1 block carbs/protein)

WOD 070309

"Death by 10 meters"


With a continuously running clock,run one lap (10m) the first minute, two laps the second minute, three laps the third minute... continuing for as many minutes as you are able. Make sure you touch the ground at the end of each lap.


Try to finish each lap as quick as possible, meaning sprint that lap yo !


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I REALLY wanted to do this workout, but I was busy with my pullups and deadlift that I didn't have enough time to do it. I will one day, however conquer it. So in the end I did the below

WOD Burping Deadlifts
5 Rounds for time
5 Deaflift (225lbs)
10 Burpees
Completed as Rx'd : 5:30


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100 Day Pull Up Challenge: Do 94 Pull Ups
30 Day Deadlift Challenge: Do 29 Deadlifts
Completed all Today.
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Zone Meals

Lunch & Dinner
1 canned tuna (with mineral water) 130grams (4 blocks protein)
2 fuji apples (4 blocks carbs)
24 almonds (4x2 blocks fats)

I've been eating this meal for the past week. And it's been doing good. The x 2 on the fats helps to increase output during workout. Like for example today's workout. At the 4th round, I felt like I'm going to die. But I could still push myself, in the end I am really satisfied with my time on it. Like 5:30 man! FARK!

WOD 063009

In 12 minutes,do as many rounds as possible of :
10 Ring Dips
10 Sumo Deadlift Highpull @ 32kg

Completed rounds as Rx'd : 10 Rounds + 3 Ring Dips.

Not the best, but you know I hate Ring Dips. 1st min = 2 rounds, 12th min half round. Champion




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100 Day Pull Up Challenge: Do 91 Pull Ups
30 Day Deadlift Challenge: Do 26 Deadlifts
Completed all today. 9 more days for the pullup challenge to end. I MUST NOT GIVE UP.
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For lunch today, I zoned again. I bought this cheese stick snack. It's with almonds and appricots and it's SUPAH! I love!

Anyway today's meals is

Breakfast
4 whole eggs; scambled (4 blocks protein)
4 table spoon of cooked oat meal (4 blocks carbs)
24 almonds (4x2 blocks fats)

Lunch
130grams of english roasted pork ( 4 blocks protein)
1 apple (2 blocks carbs)
24 almonds (4x2 blocks fats)
bonus : 1 snack cheese steak (1 blocks carbs, 2 block protein and 2 blocks fats)

Dinner
130 grams of english roasted pork (4 blocks protein)
2 apples (4 blocks carbs)
24 almonds (4x2 blocks fats)

Snack (inbetween lunch n dinner & before going 2 bed)
250ml milk (1 block carb, 1 block protein)
6 almonds (1x2 blocks fats)

Zone Meal : Chicken Pastrami cos Lettuce Salad

2 Baby lettuce ( 2 blocks carbs)
1 cup seedless grapes (2 blocks carbs)
5 onz chicken pastrami deli style (5 blocks protein)
1 tbs extra virgin olive oil (2 blocks fats)
2 tbs raddish based dressing (4 blocks fats)

Put everything together and viola! A superb salad :) As you can see, I have increase both my protein and fats intake by one block while maintaining the same amount of blocks for carbs. This is so that I can bulk up abit instead of losing more weight cause I'm getting a bit weeee tooo skinny :P

Zone Meal : Porky Greens Dinner

2 1/2 Cup of Cauliflower (2 blocks carb)
2 1/3 Cup of Uncooked Spinach (2 blocks carb)
2 tbs of olive oil (4 blocks fats)
4 oz / 120grams of Pork Loin slices (4 blocks protein)

Result :



Ok I cheated, it's 5 oz of meat there. You like it? Leave a comment if you want to know how is it prepared.

Zone Meal : Breakfast

With Milk
1/2 cup of organic rolled oatmeal (1 block carb)
1/2 cup of seedless grapes (1 block carb)

Put the grapes together with the oatmeal as a meal by itself.

3 scoops whey protein (3 blocks protein)
250ml Low fat milk (1 block carb, 1 block protein)
2 tbs of peanut butter (4 blocks fats)

Put all in a blender to make into a smoothie

Without Milk
3 Quarter cup of organic rolled oatmeal (3 blocks carb)
1/2 cup of seedless grapes (1 block carb)

Put the grapes together with the oatmeal as a meal by itself.

4 scoops whey protein (4 blocks protein)
250ml water
2 tbs of peanut butter (4 blocks fats)

Put all in a blender to make into a smoothie

Zone Meal : Snack

Based on a 2 blocks snack.
2 full 1/2 boiled eggs (2 blocks protein)
1 apple (2 blocks carb)
6 cashew nuts (2 blocks fats)

Zone Meal : Simple lunch

Based on a 4 blocks meal.
4 oz smoked turkey ham (4 block protein)
2 apples (4 blocks carb)
12 cashew nuts ( 4 blocks fats)

The above is already my staple diet for the entire week.

Zone Meal : Quick Snack

1/2 slice of whole meal bread (1 block carb)
1/2 tbs of peanut butter (1 block fats)
1 scoop of protein powder mix with water (1 block protein)

Taken 30-45mins before workout.

Zone Meal : Simple lunch

4 oz smoked turkey ham (4 blocks protein)
2 pears (4 blocks carb)
12 cashew nuts (4 blocks fats)

I had a hard time finishing the pears because its two HUGE ones.

Zone Meal : Tuna Salad

Based on a 4 block meal

3oz Canned Tuna (3 block of protein)
1 cup plain yoghurtt (1 block protein 1 block carb)
1 handfull of mix veg (approx 1 block carb)
12 cashew nuts (4 blocks fats)
1 apple (2 blocks carb)

Zone Meal : Quick Lunch

Corned Beef Salad

I know I may have been eating abit too much of corned beef.

Based on a 4-block meal
4 oz corned beef (4 blocks protein)
2 tbs olive oil (4 blocks fats)
Hand full of mix veg + cherry tomatoes (approx 2 block carb)
1 plum (1 block carb)
1 water apple (1 block carb)

Mixed the corned beef, olive oil and mix veg + cherry tomatoes into a salad bowl. The plum and water apple is serve as a dessert.

Zone Meal : Quick 4 Block Dinner

Based on a 4 block meal
4 oz Corned Beef (4 blocks protein)
12 Almonds ( 4 blocks fats)
2 plum (2 blocks carb)
1 apple (2 blocks carb)

Not the best meal in the world, but gives me all the nutrients I need.

Zone Meal : Breakfast Smoothie

4 blocks meal
3 Quarter cup of cooked steel cut oatmeal (3 block of carbs)
1 Cup of Milk (1 block of carb, 1 block of protein)
3 scoops of protein (3 blocks of protein)
2 tbs of Peanut Butter ( 4 blocks of fats)

Put everything into a blender, and blend it away.