5am 1 Orange 1 Pure Pro Shake
8am 5 eggs 6oz mixed vegetables (broccoli, cauliflower, carrots) 2oz turkey
11am 1 Pear 1 oz Almonds 1 Pure Pro Shake
215pm 1 Cinch Meal Replacement Shake 1 scoop Biotest Low-Carb Metabolic Drive
4:30pm Workout
1 Arm DB Push Press 30×5 40×5 50×5 60×5 70×5 80×5 90×5 100×3
Wide Stance 2 DB Clean and Press 60×5 70×5 80×3
DB Side Raise 25×8 25×8
KB Burpee/Clean and Press 35×8
6pm Home-made Chicken Enchiladas, rice, corn
Mystery of the Day: I have a college degree, I led a squad of Marines in Iraq, I run a small business, but I cannot properly put a bow in my 17 month-old daughter’s hair…….

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7am Cinch Meal Replacement Shake, 1 scoop Biotest Low-Carb Metabolic Drive
9:45am 1 Pure Pro shake, 1 oz Cashews
12:30pm workout moderate cardio
Elliptical 5 minute warmup
Jump Rope 1 minute intervals 8 sets
1 mile jog 8:38
2:30pm Sushi, Golden Delicious Apple
4pm 1 oz Almonds
7pm Chicken Taco Soup (chicken, corn, beans, tomatoes)
I felt pretty good today. I took way too long between meals 2 and 3. Should have had a snack about 11:30am.

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I had a great day today! I got some work accomplished, had a great workout, got to take some time for my hobby, and got to spend some time with my family. I also have a few lessons from the day.
5am 1 oz Almonds 1 Pure Pro shake
7:45am 4 Eggs 2 tbsp Salsa 1 Orange
11:30 am 1 Shaklee Cinch Meal Replacement Shake mixed with 1 scoop Biotest Low-Carb Metabolic Drive
12:30 Hobby Time
1:30 Workout
Deadlift (sumo stance) 135×10 135×10 225×5 315×3 425×3 315×10
Scarecrow-Face Pull Combo with Rings x10 of each x8 of each

Ring Pullups x10
supersetted with
1 Kettlebell Pistols (1 leg squat) 20×5 each leg
3 sets of each
Chinups x20
Seated Hamstring Curl 160×8 160×8
Chinups x20
Alternating 1 Arm Kettlebell Swing 50×10 2 sets
STRETCH
2:45 Post-workout Shake 3/4 cup Shaklee Physique 1 scoop Biotest Low-Carb Metabolic Drive
4pm 1 Pure Pro shake 1 Orange
6:45pm Chicken Tetrazzini (Another of my favorites that my wife makes. Is this my lucky week or what?) Salad

Lessons from the day:
1. Never stop learning and trying new things. The Scare Crow-Face Pull combo I saw today on a workout video by Zach Evan-Esh. I have used similar movements in the past, but never as a combo with rings. Made a great addition to my workout.
2. Take time (even if it just 30 minutes) to do something you enjoy! It makes the rest of the day go that much better!
I hope your week is off to a great start!

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6am 1 Pure Pro Shake 1 oz Cashews
9am 1 Golden Delicious Apple 1 oz Almonds
11am 1 Pure Pro Shake 1 Pear
1:45pm Workout
Bench Press 135×10 185×6 225×3 275×2 225×10 135×32
Dips Superseted with Pushups 10 reps of each 3 sets
Ring Pushups with feet on a box 2 sets of 20
Pushups with feet on a stability ball 1 set of 20
2:30pm Post-workout Shake 3/4 cup Shaklee Physique 1 Scoop Biotest Low-Carb Metabolic Drive
4:30pm 1 oz almonds 1 Granny Smith apple
6:45pm Home-made Chicken and Dumplings (One of my top 5 favorites that my wife cooks. I’m a lucky lucky man)
2 lessons from today.
Lesson 1 Things don’t always go as planned. I had intended to workout at noon but had to take care of a few things for my business. I almost put off the workout until tomorrow, but instead I made a few adjustments, didn’t do as many exercises or sets, but took each one about as far as I could. After finishing the workout I felt great. Much better than if I had skipped.
Lesson 2
Even though I am really focused on my nutrition and going from good (for me) to great (for me), it is important to still enjoy life. I will NEVER skip out on my wife’s chicken and dumplings. Eat clean all day, get a good workout, and then enjoy a nice dinner with my family.
Happy Monday!

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March 1
No workout today. Feeling good from the bootcamp workout yesterday. Letting my body rest up before tomorrow’s workout.
7:30am 1/2 cup oatmeal 1 scoop Biotest Low-Carb Grow 1 Orange
12:45pm 5 eggs 1 1/2 cups mixed vegetables (broccoli, cauliflower, carrots) 2 oz ham
3pm 1 Orange
5:30pm 2 slices of bread, 1 slice of cheese, 4 oz turkey, 1/2 cup sugar snap peas
9pm 1/2 cup oatmeal, 1 scoop Biotest Low-Carb Grow
I hope you have had a great weekend.

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