Workout of the Day (WOD)

Monday 11/14/16

It's Monday, let's get at it!!!!

You can’t wing it all the time and eat healthy.  You need to plan ahead especially for lunches and snacks.

This is a good post/article regarding planning your food and shopping for the week:

I'm going shopping for the week, what the heck should I buy?

Here is one way to approach a week's worth of prep and shopping. It's Sunday and I know I have busy week ahead of me. If I don't prep for a few hours today, I will feel the repercussion all week long, by making quick and unavoidable bad decisions. When I take the time to prep, my whole week runs smoother. I'm less stressed because I don't have to wonder what, when or where I'm going to eat. I save time, because I'm not running around getting food. I save money, because I'm eating out less.

I eat 3 blocks for breakfasts, I add the numbers accordingly, they don't need to be exact. However, I'd like it close so that I either don't run out or don't waste any food.

  • Eggs-49
  • Onions-5
  • Broccoli-2/3 stalks
  • Avocado-7
  • Apple-7

This can be a recipe as a whole(like a chicken salad) or parts, for this particular week I decided to separate it into parts proteins carbohydrates and fats, so I can actually interchange them for lunches and dinners. Both ways are great. My recipe is going to be a chicken, a veggie and a fat. I found a crockpot chicken and roasted veggie recipe. Don't worry too much about exact quantities as you are shopping, you will get better and better at dialing this in.

  • Need:
  • Chicken-3lbs
  • Chicken Broth-1pint
  • Brussel sprouts-2 large bags
  • Sweet potatoes-4
  • Onion-2
  • Avocado Oil-small bottle
  • Already have:
  • Coconut oil
  • Thyme
  • Sage
  • Ms. Dash
  • Pepper

Dinner: I was feeling like there was a lot to prep so far, so I wanted to make it a little easier. Otherwise, I'd be in the kitchen for 6 hours. I decided on beef stew for the protein, and a Kale salad. Knowing that I'd be able to use some of the roasted veggies as well for dinner.

  • Need:
    Stew meat-5lbs
  • Diced tomatoes-1 large can roasted
  • Kale-1 head
  • Lemon-2
  • Ginger-1 small piece
  • Avocado-7
  • Already had:
  • Romaine-1head
  • Red peppers-4
  • Onion-1

Snack: Now I'm starting to get the sense that I'll have a ton of food that I can pull snacks from pretty easily. However, I decide to get some chicken that I can grill and have cut up ready to go and a few pieces of fruit for extra carbohyrates.

  • Chicken-4 breasts
  • Grapefruit-4
  • Honeydew-1
  • Oranges-6

What now?

Now I head to the store. While this is a great outline as to what I need, be flexible when you shop to make life easier on yourself, no need to go to three stores when you can just change an ingredient or two. Here is what changed from this list to my actual shopping was;

14 avocados was not only expensive, I felt like we would waste too much. So I got the packages of just avocados in small sizes. I ended up getting 5 pack.

I knew that beverages are a key factor in staying on top of my nutrition so I added 8 large mineral waters and 4 large unsweetened iced teas.

Total cost for this list was $180, that's $25 per day for 2 people or $3.21 per meal. You can't get much cheaper than that.

I'm home now what?

Prep it ALL NOW. Don't delay or you'll waste food this week. I started by getting the crockpot chicken going. Once that was underway, I started the roasted veggies. Now I have two dishes cooking and I could use the food processor for any additional chopping and prepping of veggies, the broccoli, onions, peppers. As things get done they get sticky notes of measurements to keep my week math free and I put something else in, the stew, grill, make salad and voila. 3 hours later, yes 3 hours I've got a stocked fridge and though it took three hours, it's going to save me double that over the next 7 days if not more.

Back Squat
Set 1 – 5 Reps 75%
Set 2 – 3 Reps 85%
Set 3 – 3 Reps 85%
Set 4 – 2 Reps 85-90%
Set 5 – 2 Reps 85-90%

3 Rounds
30 Wall Balls (20/14)
20 Jumping Lunges (each leg = 1)
400m Run

Dave Chapelle is back!!!!

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