Ann and I have been working on our cleans lately so when this came up it was a welcome workout. I have never done Elizabeth as RX’d before per say, I have always performed power cleans rather than full cleans. Today I was doing it Rx’d. Workout felt good, the bar was just too cold, I had to put the stretch gloves on at some point during the 21 cleans. I think the frustration of the cold was ruining my concentration because for some reason I couldn’t count. I may have done up to 25 cleans the first round or as little as 19……
Elizabeth: Cleans + Ring Dips 21-15-9
13:41
Meals went well today, I am starting to over think everything and that may be throwing me off. The block break down is :
7 grams of Protein = 1 block of protein
9 grams of carbohydrate = 1 block of carbohydrate
1.5 grams of Fat = 1 block of fat - it is assumed that 1 block of protein contains 1.5 grams of fat, so for each 1 block in a meal 3 grams of fat are required.
I have been tracking my meals on fitday.com, and I get a total breakdown for my day as follows
| |
|
Fat(g) |
Carbs(g) |
Prot(g) |
| Totals - |
|
144 |
110.1 |
173.1 |
| Breakfast |
Egg, white only |
0 |
1 |
10.4 |
| |
Egg, whole |
5 |
0.6 |
6.2 |
| |
smart balance |
4.5 |
0 |
0 |
| |
Blueberries, raw |
0.5 |
21 |
1.1 |
| Snack 1 |
Tuna, canned, water pack |
0.7 |
0 |
21.3 |
| |
Hellmans Light Mayo |
2.25 |
0.5 |
0 |
| |
Macadamia nuts, roasted |
21.6 |
3.6 |
2.2 |
| Lunch |
Flax seeds |
3.7 |
2.5 |
1.6 |
| |
Lettuce, looseleaf |
1 |
11.8 |
4.4 |
| |
Onions, young green |
0.1 |
2.2 |
0.5 |
| |
Turkey |
4.5 |
0 |
43.4 |
| |
Kens Balsamic and basil |
12 |
1 |
0 |
| |
Macadamia nuts, roasted |
21.6 |
3.6 |
2.2 |
| Snack 2 |
Tuna, canned, water pack |
0.7 |
0 |
21.3 |
| |
Hellmans Light Mayo |
2.3 |
0.5 |
0 |
| |
Macadamia nuts, roasted |
21.6 |
3.6 |
2.2 |
| Dinner |
Pork, tenderloin |
10.2 |
0 |
46.9 |
| |
Sweetpotato |
3.9 |
38.3 |
3.7 |
| |
smart balance |
9 |
0 |
0 |
| |
Broccoli |
4.3 |
11.2 |
3.7 |
| |
Avocado, raw |
14.7 |
8.6 |
2 |
A simple calculation will give you your total blocks
| |
|
Fat |
Carbs |
Prot |
| Totals - |
|
48 |
12.2 |
24.7 |
| Breakfast |
Egg, white only |
0 |
0.1 |
1.5 |
| |
Egg, whole |
1.7 |
0.1 |
0.9 |
| |
smart balance |
1.5 |
0.0 |
0.0 |
| |
Blueberries, raw |
0.2 |
2.3 |
0.2 |
| Snack 1 |
Tuna, canned, water pack |
0.2 |
0.0 |
3.0 |
| |
Hellmans Light Mayo |
0.8 |
0.1 |
0.0 |
| |
Macadamia nuts, roasted |
7.2 |
0.4 |
0.3 |
| Lunch |
Flax seeds |
1.2 |
0.3 |
0.2 |
| |
Lettuce, looseleaf |
0.3 |
1.3 |
0.6 |
| |
Onions, young green |
0.0 |
0.2 |
0.1 |
| |
Turkey |
1.5 |
0.0 |
6.2 |
| |
Kens Balsamic and basil |
4.0 |
0.1 |
0.0 |
| |
Macadamia nuts, roasted |
7.2 |
0.4 |
0.3 |
| Snack 2 |
Tuna, canned, water pack |
0.2 |
0.0 |
3.0 |
| |
Hellmans Light Mayo |
0.8 |
0.1 |
0.0 |
| |
Macadamia nuts, roasted |
7.2 |
0.4 |
0.3 |
| Dinner |
Pork, tenderloin |
3.4 |
0.0 |
6.7 |
| |
Sweetpotato |
1.3 |
4.3 |
0.5 |
| |
smart balance |
3.0 |
0.0 |
0.0 |
| |
Broccoli |
1.4 |
1.2 |
0.5 |
| |
Avocado, raw |
4.9 |
1.0 |
0.3 |
However I have been basing everything off the handy chart from Crossfit Journal 21 (get it, it’s free)
| |
|
Fat |
Carbs |
Prot |
| Totals - |
|
48 |
9 |
19 |
| Breakfast |
Egg, white only |
0 |
0 |
2 |
| |
Egg, whole |
0 |
0 |
1 |
| |
smart balance |
3 |
0 |
0 |
| |
Blueberries, raw |
0 |
2 |
0 |
| Snack 1 |
Tuna, canned, water pack |
0 |
0 |
2 |
| |
Hellmans Light Mayo |
1 |
0 |
0 |
| |
Macadamia nuts, roasted |
7 |
0 |
0 |
| Lunch |
Flax seeds |
2 |
0 |
0 |
| |
Lettuce, looseleaf |
0 |
2 |
0 |
| |
Onions, young green |
0 |
0 |
0 |
| |
Turkey |
0 |
0 |
6 |
| |
Kens Balsamic and basil |
4 |
0 |
0 |
| |
Macadamia nuts, roasted |
7 |
0 |
0 |
| Snack 2 |
Tuna, canned, water pack |
0 |
0 |
2 |
| |
Hellmans Light Mayo |
1 |
0 |
0 |
| |
Macadamia nuts, roasted |
7 |
0 |
0 |
| Dinner |
Pork, tenderloin |
0 |
0 |
6 |
| |
Sweetpotato |
0 |
4 |
0 |
| |
smart balance |
6 |
0 |
0 |
| |
Broccoli |
0 |
1 |
0 |
| |
Avocado, raw |
10 |
0 |
0 |
As you can see the overall fat blocks stayed the same, but there was a discrepancy in protein and carb’s. Personally I am not scared of too much protein so I will stick with the simple chart method from Crossfit :) Weight was 225 today and outside of the additonal stress at work today mental state was good, low carbs do not seem to bringing me down thanks to the up in fat.
Tags: Tom Experiment by Tom
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nights. Now I will play it conservative and ‘typically’ have only one of my favorites - Sam Adams (2 carb blocks) and then on to Miller lite (.3 carb blocks). I also use the weekend to satisfy any carb crave that may creep in and treat myself to ice cream. Of course I am still smart about all this and try to remain within my blocks for the day, so I will adjust these days and drop the fat so I can account for the additional carbs from these vices.
