kickboxing

@ gold's castro
w/ daniel santero
6:30-7:30pm kb

fitness sf

my gym is no longer "gold's gym", it's "fitness sf". the end.

abs & kickboxing

got my sister to come to a kb class, she *said* she really liked it... we'll know what she really thought if she comes back or not. :)

@ gold's castro
w/ daniel santero
6:00-6:30pm abs
6:30-7:30pm kb (w/ my sister too!)

abs & cardio combat

@ gold's gym
6:00-6:30pm abs w/ justin gourlie
6:30-7:30pm cardio combat w/ paul hoyos

bar method

my sister somehow made me do it, and it was a crazy workout.
bar method
9-10am

core essentials

core essentials @ gold's castro
12-1pm
w/ victor antonetti

vinyasa flow yoga
@ gold's castro
7:00-8:15am
w/ anita lalwani

hiatus

i quit my job and went on vacation. i had 3 weeks off, and during that time i went off the record and didn't record anything.

today's the first day of my new job, so i'm going to start it up again.

hiatus

i quit my job and went on vacation. i had 3 weeks off, and during that time i went off the record and didn't record anything.

today's the first day of my new job, so i'm going to start it up again.

saturday food

breakfast @ creighton's:
poppy bagel w/ sausage, bacon, cheese
superfood odwalla

lunch:

dinner:

friday food

breakfast @ lee's:
egg & avocado on wheat
carrot orange naked smoothie

lunch:
cheeseburger and sweet potato fries

happy hour:
anchor steam
bass
pancake shots
2 kamikaze drinks

dinner:
pad thai and brown rice
super nachos

abs & kickboxing

6:00-6:30pm abs
6:30-7:30pm kickboxing
w/ daniel s.
gold's castro

thursday food

breakfast: none

lunch @ mexico au parc:
super burrito
- wheat tortilla
- no beans, no rice
- chicken

dinner @ china wok:
chow mein
mushu pork
peanut chicken
potstickers

wednesday food

breakfast @ lee's:
naked orange carrot juice
egg and avocado on wheat

lunch @ sushi fantastic:
sushi combo d
miso soup
ginger/miso salad
8 pieces of ca roll
8 nigiri (2 shrimp, 2 salmon, 2 hamachi, 2 tuna)

dinner @ little kabul:
green salad w/ dill-yogurt dressing
chicken kebab
lamb kebab
rice
bread

tuesday food

breakfast @ chloe's:
chopped bananas and strawberries
salmon avocado scramble
walnut toast with butter and jam

lunch @ harvey's:
turkey on wheat w/ onion and avocado
sweet potato fries

snack @ epicenter:
about three bites of a giant ginger cookie

dinner @ muguboka:
scallion/shrimp pancake
kim chi
beef bulgogi
rice
tofu soup

abs & kickboxing

6:00-6:30pm abs
6:30-7:30pm kickboxing
w/ daniel s.
gold's castro

monday food

breakfast @ cove:
iron man special
- chicken breast
- spinach scramble
- cottage cheese
- pico de gallo

lunch @ ruchi:
lamb thali plate

dinner @ custom burger:
kobe burger (maui onions, avocado)
sweet potato fries (pesto mayo dip)

sunday food

breakfast @ hotel:
banana
muffin
oatmeal breakfast bar

lunch @ rigatoni's:
pork chops
pasta bolognese
bread with oil and vinegar

dinner @ mollie stone's:
lentil yogurt soup
chili

snack @ home:
homemade chana masala (garbanzo beans + coconut milk)

army pt

is a joke, but worth logging it i suppose:

prep drill

4 for the core
hip stability drill

cd1

cool-down drill

saturday food

breakfast @ starbucks:
egg sausage muffin w/ cheese
naked green smoothie

lunch @ mcdonald's:
big mac
share chicken mcbites, bbq, honey mustard
powerade

dinner @ eddie papa's:
cheeseburger
sweet potato fries
nachos
bacon nacho jalapeño poppers
moscow mule
jalapeño limeade
pancake shot
kamikaze
fat tire

friday food

breakfast @ lee's:
egg + avocado on wheat
c-monster odwalla

lunch @ mexico au parc:
super burrito
pollo asada
no rice
no beans

dinner:

abs & kickbox

6:00-6:30 abs
6:30-7:30 kickbox
w/ daniel
@ gold's castro

thursday food

breakfast @ lee's:
egg + avocado on wheat
carrot naked smoothie

lunch @ sorabol:
double brown rice
double teriyaki chicken (no sauce)

dinner @ bisous:
salmon tartare
lamb sirloin
potatoes
onions
carrots

snack @ sean's:
1 pork bun

wednesday food

breakfast @ squat & gobble:
south of the border omelette
black bean chili
sour cream
pico de gallo
guacamole
wheat toast

lunch:
sweet roll
4 slices smoked turkey
spinach
mustard/mayo
tortellini salad
olives

dinner @ ziryab & harvey's**:
lamb mansaaf (no rice)
sweet potato fries

** this was my new job celebration meal, two favorite of my favorite things, one on top of the other... like a healthier (but not too healthy) version of *poutine*.

tuesday food

breakfast @ lee's deli:
green naked smoothie
egg sandwich on wheat + avocado

lunch @ sorabol metreon:
bbq chicken (no sauce)
brown rice
clear noodles w/ mushrooms
broccoli
kim chi cabbage

dinner @ la tortilla:
burrito azteca
chicken
no rice
no beans

abs & kickboxing

6:00-6:30pm abs
6:30-7:30pm kickboxing

@gold's castro
w/ daniel

monday food

breakfast @ lee's deli:
blueberry naked smoothie
egg sandwich on wheat + avocado

lunch @ whole foods:
quinoa mango almond salad
teriyaki chicken
brocolli rabe
shrimp
guacamole

snack:
taiwanese fig cake (thanks wei!)

post-workout:
eas protein shake

dinner @ la corneta:
super burrito
- steak & prawn
- wheat tortilla
- no rice, no beans

sunday food

breakfast @ la boulange:
apple turnover
omelette w/ mushroom spinach swiss
wheat bread
potatoes with basil and cheese

lunch @ de young:
turkey sandwich on sweet roll

snack @ tea garden:
rice crackers

dinner @ zante's
1/2 medium indian pizza
tandoori platter
tomato curry with veggies

saturday food

breakfast @ harvey's:
sweet potato fries
omelet with spinach, mushrooms, cheddar

lunch @ street faire:
tri-tip sandwich

dinner @ new eritrea:
sambosa
lamb curry
chicken curry
beef curry
okra
lentils

2 ethiopian beers

yoga

vinyasa yoga
@gold's castro
w/ david ford

friday food

breakfast @ lee's:
eggs on wheat + avocado

lunch @ los compadres:
super burrito with chicken, black beans

dinner @ cathead's bbq:
pulled pork
coke brisket
baked beans
mac 'n cheese

thursday food

breakfast @ the cove:
ironman special
- chicken breast
- eggs with spinach & tomato
- cottage cheese
- pico de gallo

lunch @ harvey's:
turkey burger on wheat + avocado
sweet potato fries

dinner @ sweet basil:
tom kha gai
basil beef with onions
pork yellow coconut curry
brown rice
1.5 singha

nightcap @ bender's:
1 anchor steam

wednesday food

post-workout food @ frapez:
power up smoothie

breakfast @ noah's:
egg and avocado on sesame/wheat bagel

lunch @ gourmet 360 burrito:
steak and prawn super burrito on wheat tortilla + avocado

dinner:
basil chicken chili
cornbread

yoga

7:00-8:15am yoga
@ gold's gym
w/ victor

tuesday food

breakfast @ lee's:
wheat bread
scrambled eggs

lunch @ chaat cafe:
chicken tikka plate
dal
onions
brown rice
garlic naan

dinner @ barracuda:
salmon teriyaki
white rice
ca roll
shrimp/veggie tempura

abs & kickboxing

6:00-6:30 abs
6:30-7:30 kb
@ gold's castro
w/ daniel

monday food

breakfast @ creighton's:
wheat bagel and scrambled egg's, no butter
superfood odwalla

lunch @ mexico au parc:
chicken super burrito
- wheat tortilla
- no rice
- black beans

post-workout snack:
eas protein shake

dinner @ pomelo:
tofu sissig
polenta
"koh samui" chicken curry w/ eggplant
brown rice

saturday food

breakfast @ mcdonald's:
burrito
hashbrowns
orange juice

and thus begins the spiraling descent into army food for the following 2 weeks... while doing my annual army reserve training at fort hood, tx.

not even going to blog the details of the food we ate.  it was a mixed bag of completely crap food and somewhat healthy crap food.  lot's of drinking too.  it's harder to be healthy in the army than in the civilian world, imho.

during the last two weeks, i had only two unit-wide group workouts.

first:
cd1, and 4 for the core.

followed by:
cd1, and an AGR.  i got to lead CD1, which was kinda cool.

i also had on my time:
running day, about 2.5 miles
back and bi's
chest and tri's
zumba
swimming

if you include all of our field marches, that is sorta like low-impact PT.  i would only mention it because it was >100 degrees, and we definitely got a good sweat from it.  not sure it was healthy though...

glad to be home where it's 100x easier to be healthy.

friday food

breakfast @ work:
bagel & cream cheese
eas protein shake

lunch @ lee's:
soba noodles with miso broth
- chicken
- bok choy
- no corn

dinner @ fino:
bread & olive basil tapenade
1/2 pizza luiga
tortellini carbonara

thursday food

post-workout:
eas protein shake

lunch @ custom burger:
sweet potato fries
angus burger
- wheat bread
- avocado
- arugula
- leaf lettuce
- red onion

2nd lunch @ la corneta:
super burrito, chicken
- whole wheat tortilla
- no rice
- black beans

dinner:
brown rice
salmon curry
beef & green beans

wednesday food

breakfast @ subway:
wheat bread
egg whites
avocado

lunch @ samovar tea lounge:
grapes
peaches
green salad
vegetable quiche

snack @ work:
nature valley peanut butter granola bar

dinner:

tuesday food

breakfast @ lee's:
wheat bread
sausage
eggs

lunch @ mexico au parc:
super burrito, chicken, black beans, no rice

snack @ work:
nature's valley honey oat granola bar

dinner @ home:
leftover mission chinese radish + pork jowl + rice
sweet potatoes
brazilian citrus chicken

abs & kickboxing

6:00-6:30pm Abs
6:30-7:30pm Kickboxing (new routine)
@Gold's Castro
w/ Daniel

monday food

breakfast @ lee's:
sandwich
wheat bread
eggs
sausage

lunch @ whole foods:
chicken
beef
zucchini
squash
broccoli rabe

post-workout:
eas protein shake from safeway

dinner @ mission chinese:
szechuan pickles (cabbage, cucumber, carrot, roasted peanut, coriander, chili oil)
kung pao pastrami (chili, celery, potato, roasted peanut)
steamed rice
stir-fried pork jowl and radishes (fermented black bean, mint, red perilla)
wild pepper leaves (pressed tofu, salted chili broth, pumpkin)

strength: legs & shoulders

Exercise Name 1 RM Lifting Logs Edit Delete
Barbell Squat 270 225x6,225x6,225x6 Edit Delete
Barbell Lunge 210 135x6,155x6,175x6 Edit Delete
Lying Leg Curls 60 40x8,40x6,50x6 Edit Delete
Barbell Shoulder Press 72 60x6,60x6,60x6 Edit Delete
Dumbbell Lateral Raise 44.33 35x6,35x6,35x8 Edit Delete
Bent Over Low Pulley Side Lateral 36 25x8,30x6,30x6 Edit Delete
Barbell Shrug 132 100x6,110x6,110x6 Edit Delete

sunday food

breakfast @ campsite:
eggs + teflon (didn't realize that's what those dark flakes were, until i offered to wash the pan...)
bagel

lunch @ casa mexicana:
1/2 super burrito
- wheat tortilla
- no rice
- pinto beans
- carne asasda

dinner @ thai:
brown rice
mussaman curry with beef
pad see ewe with veggies

slow hike

5.4 miles, with a 3-hour lunch break at a pond

saturday food

breakfast @ campsite:
eggs
bacon
croissant

lunch @ lake:
sandwich:
wheat bread
turkey
roast beef
swiss
avocado
oatmeal square
peach
apple
beerbeerbeer

snacks @ campsite:
chips and salsa
chips and dip
hummus

dinner @ campsite:
hamburger
bratwurst
beerbeerbeerbeer

friday food

breakfast @ home:
eggbeaters
sausage
turkey
green chiles

lunch @ kate o'brien's:
black and blue burger (beef + bleu cheese)
wheat bread
sweet potato fries

snack @ work:
plum


== begin road-trip/camping food ==

dinner @ taco bell:
cantina burrito w/ chicken

chicken curry
chickpeas
lamb gosht
naan
papadum
beerbeerbeerbeerbeer

thursday food

breakfast @ work:
1 white peach

snacks throughout the day instead of lunch:
1 x muscle milk light
1 x peach
1 x muscle milk light

dinner @ dad's:
pomegranate + vodka
chips & guac
texas stuffed jalepenos (cheddar, bacon, and chicken)
red wine melbec
chicken enchiladas
rice
beans
pico de gallo

late-night @ casa mexicana:
1/2 super burrito, wheat tortilla, no rice, black beans, chicken
1/2 super burrito, wheat tortilla, no rice, black beans, tofu

wednesday food

breakfast sandwich @ rossi's:
- turkey
- eggs

lunch @ butler & the chef:
- ham quiche
- mixed green salad

dinner @ saffron grill:
- rice
- naan
- chicken tikka masala
- lamb gosht
- spinach paneer

tuesday food

breakfast/lunch @ harvey's:
hamburger on wheat + avocado
sweet potato fries

dinner @ muguboka:
beef bulgogi
rice
kim chi

abs

@ gold's gym
w/ daniel
6:00-6:30 abs

too tired for kickboxing. abs only!

monday food

breakfast @ home:
collard green scramble with rice and beans

snack @ work:
cranberry bagel & cream cheese

lunch @ mexico au parc:
super nachos, chicken

dinner @ la fajita:
super burrito carne asada, mojado

sunday food

breakfast @ murray circle:
chicken hash
1 poached egg
potatoes
breakfast/brunch pastries

saltwater taffy @ sausalito

lunch @ leftover patxi's
2 slices of deep dish pizza

dinner @ mozerella di buffula:
rice
fish curry
collard greens
steak churrascura

saturday food

breakfast @ the cove:
irish benedict
- corn beef with parsley
- english muffin
- 2 poached eggs
- hollandaise
hash browns

lunch @ the beach:
chicken wrap
- spinach
- cheese
- sun-dried tomatoes

dinner @ nan king road bistro:
- shang hai noodles w/ chicken

snack @ home:
mongolian sausage w/ veggies

friday food

breakfast @ rossi's:
egg sandwich
- roast beef
- wheat bread
- no cheese
- no butter
superfood odwalla

lunch @ epicenter:
lamb sliders
- wheat bread
- feta aioli
salad

snack @ work:
nature's valley granola bar
nutella

happy hour!
2 beers

dinner @ cafe flore:
steak salad
a few of someone else's garlic fries
anchor steam

drinks @ kyle's:
2 vodka + cran + sprites
1 virgin cran + sprite
doritos!

abs & kickboxing

@ gold's gym
w/ daniel
6:00-6:30 abs
6:30-7:30 kickboxing

thursday food

breakfast @ home:
roast beef omelet

lunch, leftovers:
cauliflower
roast beef
chimmichurri
spinach

snack @ work:
peanut butter nature valley

post-workout @ gold's:
muscle milk

dinner @ patxi's:
3 slices of deep dish chicago pizza

wednesday food

breakfast @ starbucks:
egg sausage sandwich

lunch:
bbq beef brisket
cole slaw
beans
bread roll

dinner:
chips and dip
3 newcastle's
bacon hot dogs
roast beef
pureed cauliflower
spinach
strawberry pie

tuesday food

breakfast @ home:
egg sandwich

lunch @ sushi fantastic:
sushi combo b
miso soup
salad with ginger dressing
6 pieces of nigiri
6 california roll

snack @ work:
nature valley w/ pb

dinner @ la corneta:
super nachos, surf and turf
-black beans

abs

abs class
@ gold's gym
w/ daniel

6:00-6:30pm


f&$#ing tired! (so no kickboxing!)

monday food

breakfast @ home:
egg sandwich

lunch @ subway:
footlong turkey on wheat
no mayo
no mustard
+ avocado
+ lettuce
+ tomato

snack:
wheat bread
raspberries
crushed almonds

dinner @ la fajita grill:
super burrito, mojado
-chicken
-no rice
-black beans

sunday food

breakfast @ parks:
3 slices of raisin bread

lunch @ taqueria aztec a:
super burrito carnitas, enchilada style

snack @ farmer's market:
1 peach
almonds

dinner @ muguboka korean bbq:
bulgogi
rice
kim chi
tofu soup
pancake

2.5 mile run

w/ ming
@ camp parks
2.5 miles
about 30 minutes (easy pace)

saturday food

breakfast @ ihop:
omelet with spinach & tomato
fruit cup

lunch @ rigatoni's:
bread
pesto chicken fettucini

snack @ farmer's market:
1 peach
almonds

dinner:
spaghetti with meat sauce
waldorf salad

friday food

breakfast @ home
eggbeater egg whites, sausage, salsa scramble
wheat toast
sweet potato fries

lunch
paleo buffalo tomales
1/2 avocado
1 cup pico de gallo

snack:
1 white peach
almonds

dinner @ dos pinas:
super burrito
shrimp & steak
no rice
wheat tortilla
black beans

thursday food

breakfast:
leftover fish super burrito (no rice) from la tortilla

lunch:
paleo tomales
1 cup pico de gallo
1/2 avocado

snack:
peach
almonds

dinner:

wednesday food

breakfast @ home
paleo buffalo tamale
2 eggwhites (eggbeaters)
pico de gallo

lunch @ whole foods:
chicken kebab
steak kebab
kale salad
pico de gallo
avocado

dinner @ sam's diner:
vanilla milkshake
burger on wheat with avocado
- no fries

late-night @ la tortilla:
burrito azteca
- wheat tortilla
- no rice

tuesday food

snack @ home:
nectarine

breakfast @ rossi's:
egg and bacon on heat

lunch @ chevy's:
sante fe chop salad

snack @ los compadres:
super quesa carne asada

pre-workout snack:
muscle milk

post-workout snack:
muscle milk

dinner:
thai
green beans + beef
pad see ewe + tofu
- no rice

strength training: legs & shoulders

Exercise Name	1 RM	Lifting Logs
Barbell Squat	270	225x6,225x6,225x6
Barbell Lunge	210	135x6,155x6,175x6
Lying Leg Curls	63.33	40x8,50x8,60x8
Barbell Shoulder Press	108	60x6,80x6,90x6
Dumbbell Shoulder Press	108	70x8,80x6,90x6
Dumbbell Lateral Raise	44.33	35x8,35x8,35x8
Barbell Shrug	139.33	110x8,110x8,20x8
Cable side-delt raise	31.67	20x8,25x8,25x8

monday food

breakfast @ rossi's deli:
egg bacon ceddar on wheat
superfood odwalla

lunch @ whole foods:
chicken kebab
beef kebab
sesame broccoli
zucchini/onion/pepper
guacamole
kombucha

pre-workout
muscle milk

post workout
muscle milk

dinner @ manna (korean)
beef bulgogi
yam noodles with beef
white rice
kim chi

sunday food

breakfast @ starbucks:
banana walnut bread

lunch @ pride concessions:
chicken kebab
hot link

dinner @ dancing pig:
1/2 rack st. louis ribs

snack @ la mexicana:
super burrito carne asada
- no rice
- wheat tortilla

saturday food

breakfast:
eggs
sausage
bread

lunch:
indian buffet

snack:
nectarine

dinner:
timpano w/ gravy (same ingredients as lasagna + sausage)
wine
cheesecake
port

friday food

breakfast:
2 slices wheat
1 turkey breakfast sausage
1 egg

lunch @ ruchi:
rice
chicken lentil curry

snack @ work:
nature's valley w/ pb and nutella

dinner @ thai idea vegetarian restaurant: 
fake spare ribs
brown rice
yellow curry with fake lamb
pad see fake chicken

abs & kickboxing

abs & kickboxing
@ gold's castro
w/ daniel
6:00-6:30pm abs
6:30-7:30pm kickboxing

thursday food

breakfast @ home:
nectarine
breakfast sandwich:
- wheat bread
- turkey sausage
- 1 egg

lunch @ osha thai:
tom kha gai
spring rolls
steak
rice
veggies

snack @ work:
banana


pre-workout snack:
nectarine

post-workout snack:
strawberry banana protein shake

dinner @ chilango:
shrimp ceviche w/ chips
carnitas w/ guac, onions, beans, homemade tortillas, salsa

vinyasa yoga

7:30-8:30pm
@ gold's soma
w/ michael hubbard

wednesday food

breakfast @ home:
chili, sweet potato, pulled pork leftovers

lunch @ cafe chaat:
chicken tikka
masala dal
brown rice

dinner @ tin:
papaya salad
rice
5-spice chicken

post-yoga snack:
peanut butter shake

strength training: back and bi's

@ gold's castro
5:00-6:00pm

Exercise Name	1 RM	Lifting Logs
Barbell Deadlift	246	135x6,185x6,205x6
Barbell Bent Over Row	174	105x6,125x6,145x6
Pullups	0	bodyweight x 4
Wide-Grip Lat Pulldown	152	80x8,100x8,120x8
Barbell Curl	76	60x8,60x8,60x8
Alternate Hammer Curl	44.33	35x8,35x8,35x8
One-Arm Dumbell Row	63.33	45x8,45x8,50x8

tuesday food

breakfast @ chatz coffee:
egg & bacon on wheat bagel

lunch @ mexico au parc:
super nachos pollo asado

dinner @ cooked at home:
bbq pork ribs
pulled pork
coleslaw
sweet potato fries
kidney bean/turkey chili

monday food

breakfast @ rossi's:
egg, bacon & cheddar on wheat
odwalla superfood

lunch @ lee's:
soba noodles with chicken
miso broth

snack @ lee's:
tuna salad
broccoli
mushrooms
spicy tofu

dinner @ casa mexicana:
burrito azteca
-chicken
-wheat tortilla
-no rice
-black beans

paleo recipe :: fennel/anise salad

the key to making this easy, is to use a mandolin slicer. if you don't have one, i highly recommend the investment. it's my favorite kitchen implement. it makes slicing vegetables super easy, and gives your food a texture that will make it feel more sophisticated.

combine in order:
- 3 anise bulbs* – first cut them in half, and remove the hard center. trim and slice as thinly as possible (don't include the fronds)
- 1 shallot, sliced thinly in the mandolin, then minced
- 3 stalks of celery, sliced in the mandolin, next setting thicker than the fennel
- 2 zucchini squash, sliced in the mandolin as thinly as possible (zucchini "coins")
- leaves from 1 sprig of tarragon, minced
- salt & pepper (needs a fair amount of salt)
- 2 handfuls of arugula

for the dressing:
- lemon juice from 1 lemon (meyer lemon if possible)
- olive oil (3 tbsp's)
- more salt & pepper

serve chilled, with freshly shaved parmesan

*if you can get fennel, great! if you can't find it, look for anise bulbs. they are closely related, but anise is a little sharper than fennel. adding a little extra salt to the anise bulbs will chill them out.

peach tomato hicama salad

sounds weird right? try it, it's good!

combine in a bowl:
4 peaches cut into small 1/2" cubes
10 sticks of jicama, sliced into 1/8" tiles, using a mandolin slicer
3 green heirloom tomatoes, seeds removed, sliced into small chunks (you can use red tomatoes too)
2-3 tbsp. fresh basil, chopped/minced
1 shallot or red onion, sliced to 1/16", using a mandolin slicer
juice from 1 small lemon
salt
olive oil

serve chilled. great cold food for a hot day. enjoy!

sunday food

breakfast @ creighton's:
sesame bagel
egg
sausage

7x bloc-shocks

lunch:
orzo
fennel salad
peach salad
chicken
sourdough bread
orangina
cheese
crackers

basil duck
chicken satay
pumpkin curry
brown rice

bike ride

bike ride from rob's house to mount tam (mountain play)

26 miles
3100ft elevation gain
'nuff said

saturday food

breakfast @ creighton's:
sesame bagel
cream cheese
sausage
egg

raspberries

lunch:
turkey sandwich
sundried tomato tapenade
focaccia bread

muscle milk

dinner @ west of pecos:
carnitas
poblano relleno
guacamole
queso
cheese

chest and tri's

@ gold's, 5:30pm

Exercise Name 1 RM Lifting Logs Barbell Bench Press 192.5 135x6,155x6,175x3 Barbell Incline Bench Press 162 115x6,125x6,135x6 Dips 0 0x8,0x8,0x8 Machine Fly 180 90x6,150x6,130x6 Tricep Dumbbell Kickback 38 20x8,25x8,30x8 Triceps Pushdown - Rope 126.67 60x8,80x8,100x8

friday food

breakfast sandwich at rossi's
odwalla superfood

white rice
tofu green beans
chicken green beans

post-workout shake, strawberry whey

dinner @ cat's head bbq:
bbq ribs
pulled pork
cabbage
beans

thursday food

breakfast @ rossi's:
sandwich:
- wheat toast
- egg
- bacon
- cheddar
odwalla: superfood

lunch
subway 6" turkey on wheat + avocado

snack
subway 6" turkey on wheat + avocado

dinner
patxi's pizza

stiff guy yoga

stiff guy yoga / beginnner yoga
@ gold's soma
w/ michael hubbard
7:30-8:30pm

wednesday food

2 eggs

lunch @ lee's
soba noodles
miso broth
pork and bok choy

nature valley granola bar

almonds/pistachios

dinner @ casa mexicana
burrito azteca
chicken
wheat tortilla
no rice

tuesday food

breakfast
mango chorizo sausage
1 egg
1/2 steak quesadilla w/ pico

lunch
1 california roll
1 spider roll (soft shell crab)

dinner
thai
1.5 chicken satays
brown rice
mussaman curry with beef
pad thai

abs & kickboxing

abs & kickboxing
@ gold's castro
w/ daniel
6:00-6:30pm abs
6:30-7:30pm kickboxing

monday food

breakfast @ rossi's:
sandwich:
- wheat toast
- egg
- bacon
- cheddar
odwalla: blueberry

lunch @ lee's:
soba noodles with miso
double chicken
bok choy

dinner:
burrito azteca
chicken
no rice
wheat tortilla

sunday food

breakfast @ peet's
o.j.
oatmeal apricot scone

muscle milk

lunch:
pork chops
pasta bolognese

muscle milk

burrito azteca
-chicken
-wheat tortilla
-black beans
-no rice

saturday food

breakfast:
orange juice
muscle milk

lunch @ blossom bee:
gluten-free crepe
chicken
peppers
avocado
cheese

snack @ blossom bee:
gluten-free crepe
thai beef
basil
onions

dinner @ ann's
steak fajitas

5k - run for the fallen

run for the fallen
5k - 3.2 miles
25m37s

friday food

breakfast @ rossi's:
sandwich:
- wheat toast
- egg
- bacon
- cheddar
odwalla: blueberry

lunch @ lee's:
soba noodles
miso broth
double chicken
bok choy

dinner @ spicy bite:
chicken biryani
lamb vindaloo
veggie korma

abs & kickboxing

abs & kickboxing
@ gold's castro
w/ daniel
6:00-6:30pm abs
6:30-7:30pm kickboxing

thursday food

breakfast @ eden plaza:
superfood odwalla
breakfast bagel
- whole wheat bagel
- egg
- sausage

lunch @ eire trea:
chicken zig
veggie curry
salad
sourdough bread

pre-workout:
1 apple
1 scoop whey protein shake

post-workout:
1 scoop whey protein shake

dinner @ home:
tomato beef soup w/ chard
sweet potato fries

strength training: chest and tri's

jefit: chest and tri's
@ gold's gym
7pm

Barbell Bench Press 186 135x6,145x6,155x6 Edit Delete
Barbell Incline Bench Press 162 115x6,125x6,135x6 Edit Delete
Dip 0 0x8,0x8,0x8 Edit Delete
Machine Fly 216 90x6,180x6,180x6 Edit Delete
Barbell Lying Triceps Extension 50.67 40x8 Edit Delete
// decided after one set of tri-extensions that tri-kickbacks work much better for me
Tricep Dumbbell Kickback 31.67 15x8,20x8,25x8 Edit Delete
Triceps Pushdown - Rope 101.33 60x8,80x8,100x8 Edit Delete

wednesday food

breakfast @ rossi's:
sandwich:
- wheat toast
- egg
- bacon
- cheddar
odwalla: green superfood

lunch @ cafe chaat:
chicken tikka plate
- brown rice
- no naan
- no cucumbers
- roasted onions

snack @ lee's:
muscle milk light

snack
5 honey sticks

post-workout shake @ gold's:
peanut butter protein

dinner @ korean bbq takeout:
1/2 shrimp pancake
short ribs
bbq pork
rice
salad

tuesday food

breakfast @ rossi's:
sandwich:
- wheat toast
- egg
- bacon
- swiss
odwalla: berry superfood

lunch @ lee's:
soba noodles with miso broth + bok choy

snack @ gyro king:
1 chicken kebab skewer

dinner:
2 pieces of california roll
2 pieces of tuna roll with bbq clam
nabeyaki soba noodles
2 sapporos

abs & kickboxing

@ gold's castro
w/ daniel
6:00-6:30pm abs
6:30-7:30pm kickboxing

monday food

breakfast @ rossi's
sandwich
- egg
- bacon
- cheddar
- wheat toast
blueberry odwalla

lunch @ lee's:
soba misu with chicken and bok choy

snack @ lee's:
muscle milk light

post-workout snack:
2 scoop strawberry cream whey protein shake

dinner @ gold's:
kobe beef burger with cheddar on wheat
salad

sunday food

breakfast @ filoli
spinach quiche
salad

pre-workout snack
1 scoop protein shake
1/2 apple

post-workout snack
1 scoop protein shake
1/2 apple

lunch @ tommy's
bbq beef (no sauce)
mashed potatoes w/ gravy
asparagus

dinner @ tommy's
lamb shank
potatoes & carrots
gravy

legs & shoulders

jefit strength training: legs & shoulders
@ gold's castro

Exercise Name 1 RM Lifting Logs Edit Delete
Barbell Squat 258 225x6,225x6,225x6 Edit Delete
Barbell Lunge 222 135x6,185x6,185x6 Edit Delete
Lying Leg Curls 50.67 40x8,40x8,40x8 Edit Delete
Barbell Shoulder Press 101.33 50x6,70x8,80x8 Edit Delete
Dumbbell Shoulder Press 101.33 60x8,80x6,80x8 Edit Delete
Dumbbell Lateral Raise 44.33 35x8,35x8,35x8 Edit Delete
Barbell Shrug 139.33 110x8,110x8,110x8 Edit Delete

saturday food

post-yoga snack @ home
- strawberry & cream protein shake

late breakfast @ murray circle
chicken
fingerling potatoes
10-hour onions
lardon bacon
poached egg
frisee lettuce

lunch @ harvey's
turkey burger
-wheat bread
-tomato
-lettuce
-onion
sweet potato fries

dinner @ b&w ball
meatballs (beef & chicken)
veggies
sushi
pork buns
roasted pig
smores
taquitos w/ sour cream and salsa verde
vodka & soda
weissbeer

vinyasa yoga

vinyasa yoga
8:00-9:30am
@ gold's castro
maria stanford

back and bi's

Exercise Name 1 RM Lifting Logs
Barbell Deadlift 246 135x6,205x6,205x4
Barbell Bent Over Row 138 115x6,115x6,115x6
Wide-Grip Lat Pulldown 152 80x8,100x8,120x8
Barbell Curl 76 50x8,60x8,60x8
Incline Dumbbell Curl 50.67 40x8,40x8,40x8
Alternate Hammer Curl 50.67 40x8,40x8,40x8

friday food

breakfast @ rossi's
blueberry odwalla
breakfast sandwich:
- wheat bread
- eggs
- bacon
- cheddar

lunch @ southpark
mapo doufu

post workout snack @ gold's
- spinach
- carrots
- apple
- oj
- protein

dinner @ off-the-grid
curry up now
sexy fries
- chicken tikka masala
- sweet potato crisscut fries
- cheese

cochinita pibil salad

paleo recipe :: mapo doufu

in a large dutch over or pot, combine the following in order
- 2 tbsp. coconut oil
- 1 onion
- 1 shallot
wait a little onions are clear, then add:
- 1 lb. organic ground beef (mashing into small pieces as it cooks)
- 6 whole cloves of garlic

wait until the meat is brown, then add
- 2 large sweet potatoes
- 3 turnips
- 16 oz. chicken broth

let those cook a while, then:
- 1 lb. silk tofu (sliced into small pieces)
- 1 can coconut milk
- 1 can tomatoes
- sri racha
- chili powder
- cayenne pepper
- cinnamon
- honey
- worcestershire sauce
- soy sauce

i served it on a bed of cold raw mustard greens. the heat wilts the lettuce and creates an interesting texture.

abs & kickboxing

@ gold's castro
w/ daniel
6:00-6:30pm abs
6:30-7:30pm kickboxing

thursday food

breakfast @ rossi's
sandwich
- egg
- bacon
- cheddar
- wheat toast
superfood odwalla

lunch @ lee's
soup
soba noodles
miso broth
1/2 hard boiled egg
bok choy
green onion
cabbage

snack @ lee's
muscle milk light

pre-workout snack @ gold's:
1/2 orange
1/3 orange strawberry banana smoothie + protein
post-workout snack @ gold's:
1/2 orange
2/3 orange strawberry banana smoothie + protein


dinner @ home:
paleo maupo dofu

strength training

6pm
@gold's gym
chest and tri's
- bench press (12,9,6 x 135)
- incline press (12,9,6 x 105)
- machine flies (12,9,6 x 60)
- dips (8,8,8)
- lying tricep extension (8 x 40,50,60)
- cable pull downs with rope (8 x 40,60,80)

wednesday food

breakfast @ rossi's
sandwich
- egg
- bacon
- cheddar
- wheat toast
superfood odwalla

lunch @ mexico au parc
super burrito
- wheat tortilla
- no rice
- black beans
- extra tomatoes
nantucket nectar - pineapple mango

post-workout snack:
- peanut butter smoothie

dinner @ old islamic mandarin
hot pot
- broth (includes sardines, ginger, green onion)
- lamb
- beef
- lily mushrooms
- cabbage
mandarin lamb

abs & cardio combat

ABS-SOLUTION
6:00PM - 6:30PM
JUSTIN GOURLIE
CARDIO COMBAT~PAUL HOYOS
6:30PM - 7:30PM
PAUL HOYOS

tuesday food

breakfast @ eden plaza
eggs
sausage
cheddar
wheat bagel

lunch @ yank sing
Spring Roll
Baked Pork Bun
Curry Chicken Puff
Siu Mye
Singapore Rice Noodles
Custard Tart

snack @ lee's
muscle milk

post-workout snack @ gold's
"sundance"
strawberry, banana, honey, protein

monday food

yogurt parfait
breakfast burrito

roast beef sandwich
cutie tangerine
apricot cookie
mexican coke

nasty movie theater pepperoni pizza
popcorn

salmon nigiri
soba noodles and dipping sauce
shrimp and veggie tempura
white tuna
red tuna
cucumber maki

sunday food

raspberries

creighton's breakfast sandwich
chocolate croissant

fried chicken sandwich

gyoza
miso soup
miso salad
chicken udon
softshell crab

chile chocolate

saturday food

breakfast @ duboce park cafe
veggie scramble
wheat toast
berry jam
fruit

snack
raspberries

lunch @ muguboka:
bibimbap
kim chi
tofu soup

dinner @ star of india (takeout):
chicken karahi
saag paneer
1 veggie samosa
+ sweet potato fries cooked at home

vinyasa yoga

friday 5:15pm
vinyasa yoga
w/ adam
@ gold's castro

friday food

breakfast @ rossi's deli
odwalla superfood
breakfast sandwich
-wheat roll
-bacon
-egg
-cheddar

lunch @ lee's deli
noodles
- soba noodles
- miso broth
- chicken
- bok choy

post workout smoothie @ gold's
banana
strawberry
honey
protein powder

dinner @ jannah
sesame bread & olive oil
quail w/ hummus & pita bread
lamb and chicken mint cilantro pita salad

abs & kickboxing

tuesday 6pm
"absolution"
kickboxing w/ paul hoyos

thursday foood

breakfast @ rossi's
wheat toast
egg
bacon
cheddar
superfood odwalla

lunch @ lee's
shoyu soba w/ bok choy and chicken

snack @ cafe venue
fresh carrot ginger apple juice

post workout shake
strawberry whey protein

dinner

"stiff guy" yoga

@ gold's soma
w/ michael hubbard
7:30-8:30pm

wednesday food

breakfast @ rossi's
blueberry odwalla
breakfast sandwich
- wheat toast
- eggs
- bacon

lunch @ starbucks
chicken chipotle sandwich

dinner @ casa mexicana
burrito azteca
wheat tortilla
no rice
black beans

dinner @ (mexican on castro & 18th)
burrito azteca
wheat tortilla
no rice
black beans

kickboxing & abs

ABS-SOLUTION
6:00PM - 6:30PM
JUSTIN GOURLIE
CARDIO COMBAT~PAUL HOYOS
6:30PM - 7:30PM
PAUL HOYOS

tuesday food

breakfast @ home
1 egg
1 turkey sausage patty
granola bar

lunch @ kate o'briens
pulled pork sandwich
sweet potato fries

post workout whey protein shake

snack @ (falafel place on 2nd)
1 chicken kebab skewer

dinner @ home
sweet potato fries
green curry soup w/ tuna
wild rice

abs & kickboxing

monday 6pm
w/ daniel
abs
kickboxing

monday food

breakfast @ rossi's
wheat bagel w/ egg, sausage, and chedder

lunch @ kate o'brien's
thrkey burger on wheat
sweet potato fries

post workout whey protein shake

dinner @ ziryab
stuffed zucchini
lamb mansaaf

sunday food

b2b

breakfast
french toast
sausage frittata
mimosa x 5

lunch
turkey burger on wheat
sweet potato fries

dinner
chicken burrito azteca

saturday food

breakfast @ yakiniku
jumbo scramble
- beef
- eggs
- spinach
- mushrooms
- avocado

lunch @ safeway deli
turkey on wheat
- tomato
- avocado
- lettuce
- artichoke hearts

dinner @ friend's
chicken
barley salad
bean salad
bread
egg
bacon

vinyasa yoga

vinyasa yoga
w/ dave ford
5:15-6:45

friday food

breakfast @ rossi's
egg, sausage, chedder on wheat bagel

lunch @ chaat cafe
salmon tikka masala
brown rice
curried vegetables

post yoga whey protein shake
dinner @ home
wheat spaghetti with tofu/zucchini/turkey marinara

thursday food

breakfast @ rossi's deli
breakfast sandwich
- wheat toast
- egg
- ham
- cheddar
- butter
red superfood odwalla

lunch
super burrito
chicken
black beans
no rice
wheat tortilla

snack:
strawberries
blueberries
blackberries
almonds

post-workout snack
muscle milk

dinner:
mapo doufu

abs + les mills

6:00-6:30 abs class
6:30-7:30 les mills cardio
w/ christian

used elastic bands in this class for the first time.

body pump

body pump #68
@ gold's castro
w/ lorenzo woo
10lbs warmup
20lbs squat
20lbs chest
20lbs back
10lbs tris
10lbs bis
5/10lbs shoulders
abs

wednesday food

breakfast @ rossi's deli
breakfast sandwich
- wheat toast
- egg
- ham
- cheddar
- butter
blueberry odwalla

lunch
chinese
no rice
mapo doufu
stir fried chicken

afternoon snack
granola bar
muscle milk

post-workout snack
whey protein shake

dinner @ sorabol korean
chicken
brown rice
broccoli
kim chi

late night snack
super burrito
chicken
wheat tortilla
no rice

tuesday food

breakfast @ rossi's deli
breakfast sandwich
- wheat toast
- egg
- ham
- cheddar
- butter
super food odwalla

lunch @ lee's deli (1.71lbs)
brown rice
spicy tofu
chicken
1 hard-boiled egg, 1 hard-boiled egg white
peas
raw mushrooms
raw spinach
raw broccoli
avocado

dinner @ dos pinas
especiale mojado
- wheat tortilla
- shrimp
- steak
- pinto beans
- cheese
- sour cream
- guacamole
- enchilada sauce

monday food

breakfast @ rossi's deli
breakfast sandwich
- wheat toast
- egg
- ham
- cheddar
- butter
super food odwalla

lunch @ kate o'briens
turkey burger
- wheat bun
- gouda cheese
- pesto
- tomato,onion, lettuce
sweet potato fries

dinner @ custom burger
angus burger
- multi-grain bun
- mushrooms
- onions
- cheese
- avocado
sweet potato fries
- pesto mayo

body pump

4:30-5:30 body pump
@ gold's castro
w/ lorenzo woo

i had not done this class in a while.
(all weights are x2 + bar)
10lb warmup
25lb squats
20lb chest + pushups
20lb back
10lb tri's + dips
10lb bi's
5lb/10lb shoulders + pushups
abs

sunday food

breakfast @ creighton's
breakfast sandwich
- wheat bagel
- egg
- bacon
- sausage
- cheese
blueberry odwalla

lunch @ robert's deli
3/4 turkey sandwich:
- wheat bread
- turkey
- brie cheese
- spinach
- pesto
1/2 italian veggie sandwich
- sweet roll
- roasted peppers
- onions
- pesto
- artichokes

dinner @ custom burger
angus beef burger
- multi-grain bun
- beef
- cheddar
- avocado
- tomato
- onion
sweet potato fries
- garlic aioli
- pesto mayo

hiking

@big basin, highway-1 to berry falls
w/ kyle and matt
14.6 miles
11:15am-3:30pm

saturday food

breakfast @ creighton's
breakfast sandwich
- wheat bagel
- egg
- bacon
- sausage
- cheese
blueberry odwalla

hiking snacks
goldfish
nature valley granola bar
honey wheat crackers

lunch @ tres amigos
super burrito
- carne asada
- fajita veggies
- beans
- sour cream
- cheese
- guacamole
chips and salsa

dinner @ nan
beef bulgogi
seaweed
kim chi
sweet potato fries

vinyasa yoga

5:15-6:45 vinyasa yoga
@ gold's castro
w/ dave ford

awesome class.

friday food

breakfast
@ rossi's
breakfast sandwich
- wheat bagel
- egg
- ham
- cheddar
berry odwalla

lunch
@ los compadres taco truck
super quesadilla with chicken

pre-yoga snack:
@ sf grill
1/2 "twiggy" smoothie
- mango
- carrot
- jalepeno
- protein powder

post yoga snack:
1/2 "twiggy" smoothie (leftovers)

dinner:
2 slices leftover pizza

moar food!
@ spicy bites
- spicy chili chicken
- chicken tikka masala
- saag paneer

abs & kickboxing

6:00-6:30pm abs
6:30-7:30pm kickboxing/les mill's cardio combat
@ gold's castro
w/ christian

sounds like christian is taking over this class. it's fun to mix it up, and it was a good workout, but i like the other class more.

thursday food

breakfast:
@ rossi's
breakfast sandwich
- wheat bagel
- ham
- egg
- cheddar
blueberry odwalla

lunch:
@ mexico au parc
super burrito
- no rice
- wheat tortilla

pre-workout snack:
1/2 muscle milk

post-workout snack:
1/2 muscle milk (leftover)

dinner:
3 slices of pizza
@ patxi's
- spicy cheeseburger
- bbq chicken

wednesday food

breakfast sandwich
blueberry odwalla

mehfil indian
half zumbdi hyderabadhi
half tomato cinnamon meatballs

jalepeno mozzerella halibut
wilted spinach mustard salad
deviled eggs
potatoes

birthday cupcake & frosting

tuesday food

breakfast sandwich
@ rossi's
wheat bagel
egg
ham
cheddar
berry odwalla

sushi bento
@ sushi fantastic
- miso soup
- iceberg salad
- california roll
- assorted nigiri

chocolate muscle milk light
@lee's

super burrito
@las palomas
carne asada, no rice, black beans

mushu pork leftovers

monday food

breakfast sandwich
@ rossi's
wheat bagel
egg
ham
cheddar
berry odwalla

tuna niçoise salad
@ caffe centro
egg
beans
tuna
mixed greens
balsamic
potatoes

muscle milk
@ lee's

surf 'n turf super burrito mojado
@ dos pinos

mabo tofu
@ home

sunday food

breakfast:
walnut banana bread

lunch: (fresh choice)
spinach
kale
brocolli
cabbage
lentil soup
spring vegetable soup
meat sauce
cilantro

dinner:
jambalaya

APFT

2 minute pushups :: 58 reps - 80 points
2 minute sit-ups :: 68 reps - 85 points
2 mile timed run :: 14:12 - 90 points

255 / 300

for a reference point, 150 is passing. 270 is what you need for special forces candidacy.

saturday food

pre-APFT snack:
raspberries
coffee

breakfast:
@ la quinta hotel
waffle
banana
sausage
potatoes

snack:
raspberries
raspberry yogurt

lunch:
@ fat fish sushi
miso soup
chicken teriyaki
california roll
rainbow roll
mixed green salad with miso dressing

dinner:
@ patxi's delivery
cornmeal-crust pizza
- half bbq chicken
- half spicy cheeseburger

friday food

breakfast:
@ rossi's deli
breakfast sandwich
- whole wheat bagel
- egg
- ham
- cheddar
strawberry odwalla

lunch:
@ chaat cafe (indian)
salmon tikka masala
brown rice

guacamole party!
chips + guac

dinner:
@ fuji sushi
- chicken donburi

snack:
- raspberries
- chicken donburi leftovers

thursday food

breakfast:
@ rossi's
breakfast sandwich
- wheat toast
- egg
- ham
- cheddar
carrot juice odwalla

@ eden plaza cafe
cobb salad
- they used blue cheese even though i asked for no cheese and oil+balsamic. harumph!

snack:
@ frapez
power-up smoothie

dinner:
@ cal academy
- 2 chicken street tacos
- guacamole
- rice & beans

wednesday food

breakfast:
@ rossi's deli
breakfast sandwich
- whole wheat bagel
- egg
- ham
- cheddar
blueberry odwalla

lunch:
@ caffe centro
cobb salad

dinner:
@ cafe gibraltar
waloo with dill/anise cream sauce
pesto rice and farm-raised boar
chocolate cake, grapefruit sorbet

tuesday food

breakfast:
???

lunch:
@ eire trea
chicken curry
mixed vegetables
sourdough pancake

dinner:
@ dos piñas
wet burrito
- chicken
- beans (no rice)
- cheese
- pico de gallo
- sour cream
- guacamole
- enchilada sauce

monday food

breakfast
@lee's
breakfast sandwich
- wheat toast
- fried chicken
- bacon
- eggs

lunch:
@ caffe centro
cobb salad

dinner:
@ firefly
1 coke
1 root beer
nettle, chickpea, artichoke soup
rack of lamb, curried spinach, potato dumplings
chocolate peanut butter ganache and malted ice cream

sunday food

breakfast:
creighton's deluxe breakfast sandwich
wheat toast
bacon
sausage
cheese
eggs

lunch:
la boulange
salmon fritatta
wheat toast
salad

dinner:
patxi's pizza

saturday foodz

breakfast
frittata
eggs
peppers
sausage
mushrooms

lunch:
carrot curry soup
- carrots
- curry powder
- salt
- pepper
- cream

angus burger
- wheat bread
- onions
- tomatoes
- lettuce
- chedder
- thousand island (or something like it)

friday food

breakfast:
blueberry odwalla
sandwich
- wheat bread
- sausage
- egg
- cheese

lunch:
cobb salad
- mixed greens
- chicken
- egg
- bacon
- blue cheese
- avocado
- tomato
- balsamic vinaigrette

dinner:
super burrito, mojado
- chicken
- no rice
- pinto beans
- wheat tortilla
- cheese
- sour cream
- guacamole
- pico de gallo
- enchilada sauce

late-night:
beef bulgogi, with mushrooms
steamed brocolli with red pepper and garlic
wild rice

thursday abs&kickbox

6:00-7:30pm
daniel santero

thursday food

breakfast sandwich

super burrito with chicken
no rice

pre-workout:
apple

post-workout:
strawberry whey protein

dinner:
whole wheat home-made tortilla soup

wednesday food

breakfast sandwich
- wheat bread
- sausage
- eggs
- cheese
orange juice

chipotle burrito bowl
no rice, double meat (chicken and steak), guac, sour cream, cheese, pico de gallo

fried pickles
philly cheese
fries
newcastle

tuesday food

breakfast:
sandwich from sugar honey baby cafe
- egg
- cheese
- sausage
- wheat toast
blueberry odwalla

lunch:
sandwich cubano from sflocal wine & eatery
- pulled pork
- black forest ham
- pesto aioli
- cheese
- panini bread
side green salad

dinner:
magnifico mojado burrito
- wheat tortilla
- no rice
- black beans
- steak
- shrimp
- cheese
- fajita onions
- guac
- sour cream
- enchilada sauce

monday food

breakfast/lunch
vietnamese sandwiches
- pork belly
- cilantro cole slaw
- egg
sweet potato fries
vietnamese coffee

post workout snack:
whey protein

dinner:
turkey burger on wheat + avocado
sweet potato fries

monday yoga

4pm-5:30pm
tom howard

sunday food

breakfast
creighton's deluxe sandwich
- egg
- sausage
- bacon
- cheese
- wheat bread

--

sunday gravy with whole wheat noodles

saturday food

breakfast:
1 odwalla superfood
creighton deluxe breakfast sandwich
- wheat toast
- eggs
- sausage
- cheese
- bacon

lunch:
cilantro lime chicken skewer
texas bbq chicken skewer
spinach salad

dinner:
super nachos carne asada

beginner yoga

with monique
12:00-1:30

friday food

breakfast
olive oil
pico de gallo
4 eggs

lunch
turkey burger on wheat plus avocado
sweet potato fries

dinner
1 anchor steam
1 margarita
chicken, cashew, broccoli
bbq pork chow mein
mushu pork
brown rice
1 sapporo

later
2 anchor steams

yet later still
eggs blackstone
homefries

thursday kickbox and abs

same as always. (&larry)

thursday food

breakfast
olive oil
pico de gallo
4 eggs

lunch
penang curry and brown rice

post-workout snack
whey protein

dinner
beef bulgogi
kelp noodles
seaweed
lotus roots
kim chi

wednesday food

breakfast
bistro burger's mission omelette
chorizo
anaheim chile
cheese
potatoes
wheat toast

lunch
tuna salad
apple

dinner
hamachi sashimi
ahi tuna
beets, sweet potatoes, potatoes
rice
salmon roll

monday kickbox and abs

same as usual...

monday food

breakfast sandwich
- wheat bread
- eggs
- sausage
- cheese

lunch
turkey burger on wheat
sweet potato fries

post workout:
strawberry whey
boku protein
pb2
cinnamon

dinner:
kung pao chicken
kelp noodles

tuesday food

breakfast
olive oil
pico de gallo
egg(white)-beaters

lunch
turkey burger on wheat plus avocado
sweet potato fries

dinner
beef soba yaki

food

walnut banana bread
sbux egg sausage breakfast sandwich

chipotle burrito bowl
- no rice
- no beans
- sour cream
- cheese
- guacamole
- lettuc
- pico de gallo

dinner:
super nachos, carne asada
-refried beans


*i seem to always eat unhealthy on army drill days

food

banana
sbux egg sausage breakfast sandwich

2 cups lentil soup
2 cups chili
2 hard boiled eggs
mixed greens
cabbage
tomatoes
green peppers
balsamic vinaigrette
almonds

apple raisin salad
matza ball soup
beef brisket with carrots and tomatoes



*i seem to always eat unhealthy on army drill days

friday food

raspberries

mint tea with lemon
wheat bread, butter
beet salad with pecans, apples, blue cheese
lamb sirloin, with batter-fried brussel sprouts, garlic-butter mashed potatoes

thursday food

breakfast:
raspberries
3 savory bacon-egg "muffins"
- 1 egg
- 1 slice of bacon
- 1 tbsp pico de gallo
- fresh-cracked pepper
- tapatio

lunch:
2 pieces chicken cacciatori-raccoglitori
1.5 sweet potatoes

snack:
umami burger
- turkey burger, no bun
- sweet potato fries

dinner:
chicken strips w/ ranch
korean tacos
- bulgogi
- pico de gallo
- corn tortilla
- sour cream
cilantro rice

food

breakfast:
handful of raspberries
3 sweet bacon-egg "muffins"
- 1 egg
- 1 strip of bacon
- slivered almonds
- cinnamon
- pumpkin spice

lunch:
vietnamese
- lemongrass chicken
- bean sprouts
- cucumbers
- lettuce
- carrots
(no rice, no egg-roll)

snack:
2 bananas

dinner:
Mapo doufu
- beef
- tofu
- broccoli
- zucchini
- straw mushrooms
- green onions
- stock
- chili
- bok choy

food

breakfast:
handful of raspberries
3 sweet bacon-egg "muffins"
- 1 egg
- 1 strip of bacon
- slivered almonds
- cinnamon
- pumpkin spice

lunch:
3 pieces chicken cacciatori-raccoglitori + sauce
2 slices wheat toast

snack:
2 pieces chicken cacciatori-raccoglitori + sauce
2 slices wheat toast

dinner:
3 savory bacon-egg "muffins"
- 1 egg
- 1 strip of bacon
- tbsp pico de gallo
- black pepper
- tapatio sauce

chicken cacciatori-raccoglitori

the standard ingredients for chicken cacciatori are pretty healthy to begin with, so i didn't have to try too hard to make this classic italian meat sauce into something that fits the paleo diet. after all, cacciatori literally means "hunter" in italian... that should be a signal that it might be paleo-friendly. the hard part is figuring out how to handle the noodles.

here's my recipe for chicken cacciatori-raccoglitori (chicken hunter-gatherer). it makes about 6 servings (cook it on sunday and you'll have lunch for the whole week).

in a very large pot or dutch oven over medium heat, combine in the following order:
- 2 tbsp olive oil
- 1 onion, diced
- 1 shallot, sliced
- 4 cloves of garlic, whole
- 12 chicken thighs, or about 5 lbs

after the thighs have some color, add:
- 12 oz. chicken broth
scrape the bottom of pan, and deglaze the crusty burned brown bits...

after simmering for about 10 minutes, add the remaining ingredients, bring the heat to low, and cover:
- 24 oz. jar of your favorite tomato sauce (plain works great but if you want to add some other flavor, go for it)
- 24 oz. can of diced tomatoes
- 1/4 cup minced parsley

leave it on low heat as long as you'd like (hours and hours if you want). the longer it cooks, the sweeter it will taste, and the more tender the chicken will become.

for paleo-friendly noodles, the best option IMHO, is to julienne-slice some vegetables. i tried out kelp noodles a few weeks ago, and they are interesting, but i think they go better with asian cuisines. if you really gotta have the type of noodle that you grew up with, you can try paleopasta.com. while the ingredients are white-listed in terms of the paleo diet, i don't think you can really call them "paleo". they are processed and dehydrated... one of the major premises of the paleo diet is to eat fresh or whole foods! trust me, just go for the julienne-sliced-zucchini for noodles (or as i have dubbed it, fettusquigee noodles), and you will be amazed!

let me know what you think of the chicken cacciatori-raccoglitori!

gold's castro w/ daniel santero
6:00-6:30pm abs
6:30-7:30pm kickboxing

food

breakfast:
scramble
- 2 eggs
- 1 adell's mango sausage
- basil
- cinnamon

lunch:
soma chicken salad
- romaine
- chicken
- tomatoes
- carrots
- bell peppers
- avocado
- chili vinaigrette

snack:
more salad

dinner:
stir fry vegetables + soy ve
cod, soaked in milk & egg-white, then encrusted with panko and pan-fried

snack:
2 pieces chicken cacciatori-raccoglitori

easter foodz

1 apple
2 "ancient grain" tortillas
5 eggs worth of southwestern eggbeaters
5 pieces of turkey bacon

1/2 apple
patty melt with onions on wheat toast
side salad

steak fajitas @ celia's

snowboarding
squaw valley
9am-1pm

food

breakfast scramble
- eggs
- tomato
- olives
- ground beef

lunch
2 in-n-out double burgers, protein style

snack:
yogurt & granola

dinner:
spare ribs
mongolian chicken
sichuan beef

vinyasa yoga

vinyasa yoga
5:15pm-6:30pm
@ gold's castro
w/ dave ford

friday food

breakfast:
bananas

lunch:
salmon
salad

dinner:
beef bulgogi
kelp noodles

drank too much and woke up puking. awesome. felt so much better after puking. wrote off the whole day as a cheat day so my stomach could recover

breakfast:
oatmeal and banana (oatmeal is officially the best hangover recovery food!)
raspberry zinger & honey

lunch:
chicken-tomato spaghetti

snack:
chicken tomato sauce-only

dinner:
steak quesadilla & guacamole
chips & salsa
chilaquiles w/ chicken

foooood

breakfast:
scramble
- ground beef
- eggs
- sun dried tomato
- feta cheese

lunch:
soma chicken salad
- romaine
- chicken
- carrots
- broccoli
- tomatoes
- balsamic vinaigrette

dinner:
wine
rosemary chicken
wine
zucchini
salad w/ cheat dressing
more wine...

breakfast:
2 bananas

lunch:
turkey burger no bun
sweet potato fries

dinner:
swordfish
greek salad
- yogurt
- olives
- sun-dried tomatoes

gold's castro w/ daniel santero
6:00-6:30pm abs
6:30-7:30pm kickboxing

foodz

salmon & crab benedict w/ potatoes

ice cream & gelato

sushi

super burrito, carne asada
- wheat tortilla
- no rice

vinyasa yoga

vinyasa yoga
@ gold's soma
w/ michael hubbard
4:00-5:30pm

ma' eats...

late breakfast:
coconut oil
3 eggs (organic)
2 pieces of bacon
salsa

snack/lunch:
"Emerald Matcha" Smoothie, from Frapez
- green tea boost matcha (green tea powder),
- coconut powder
- melon
- coconut milk
- cashews
- vanilla
- almond milk
- honey
and hemp protein

dinner: niku soba, tekka maki, unagi maki

dessert:
savory crepe:
ham, cheese, avocado

midnight snack:
super nachos - carne asada

kelp noodles!

just got my first box of kelp noodles from the sea tangle company. technically they are paleo-friendly, thought i doubt it's something early homo sapiens commonly ate. it's low-carb, gluten-free, raw, and all sorts of other goodness. i've got to say that one of the most annoying aspects of the paleo diet is a lack of bread, and a lack of noodles! hopefully, i've just found a solution to that latter problem.

i cooked the noodles in a beef stew, and they were awesome. the raw texture is crunchy, but after cooking them in broth for about 20 minutes they were very tender, just like normal glass noodles.

daily eetz

breakfast:
2 eggs
avocado
pico de gallo

lunch:
steak salad
- steak
- butter lettuce
- cherry tomatoes
- cucumber
- onions
- mango
- macadamia nuts
- vinaigrette

dinner:
kelp noodle beef stew
- 2 slices of bacon
- garlic
- onions
- beef
- beef broth
- fresh minced tarragon
- red chili paste
- 3 cups of water
- green peas (the only ingredient that wasn't paleo)
- chili powder
- fenugreek powder

snack: sweet potato fries

abs + kickboxing

gold's castro w/ daniel santero
6:00-6:30pm abs
6:30-7:30pm kickboxing

breakfast:
beef tagine/beef stew

lunch:
turkey burger
- no bread
- onions
- lettuce
- tomato
- avocado
sweet potato fries

dinner:
korean
- white rice
- pork bulgogi
- bibimbap
- seafood tofu soup
- kim chi

dessert:
mitchell's ice cream
- peanut butter
- mexican chocolate

today's a paleo day (until dinner)

breakfast:
mission omelette
- eggs
- chorizo
- tomatoes
- anaheim chile
- avocado (added)
- (no cheese)

lunch:
sweet potato beef stew

dinner:
pakistani food from lahore karahi
- tandoori fish
- saag paneer
- chicken karahi
- lamb korma