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