BW:194.6

"Loredo"

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Sub row for run. 25:45

BW:193.2

Experiment due to not having any running shoes available. 1600 meter run on treadmill at 8.0 kph, total 12:15.

Calories: 2,268. Fat:148.6g (65%). Carb: 45.7g (9%). Fiber: 19g. Protein: 135g (26%).

BW: 195.2

Sprint 8: 8 x 30 sec @ 18 kph
Rest @ 9.0 kph
Total: 3.17 km @ 17:00

Calories:2,074. Fat: 116.6g (65%). Carb: 30.2g (7%). Fiber: 11.1g. Protein: 111.1g (28%).

Light on both calories (489) and protein (46g).

Merry Christmas! Taking a rest day and splurge day.

BW: 193.2

Calories: 4,083. Fat: 189.7g (42%). Carbs: 475.2g (47%). Fiber: 23.3g. Protein: 108.4g (11%)

BW: 194.8

Three rounds for time of:
50 Squats
7 Pull-ups
50kg pound Hang power snatch, 10 reps

@ 12 minutes

Calories: 2,221. Fat: 135.5g (62%). Carbs: 27.2g (6%). Fiber: 12.7g. Protein: 159.5g (32%)

BW: 194.4

Three rounds of:
Run 800 meters (12.5 kph)
50 Back Extensions
50 Sit-ups

Due to work, cut WOD short and only did one round plus 800m.

Calories: 2,534. Fat:163.5g (63%). Carbs: 53.1g (9%). Fiber: 17.9g. Protein: 160.5g (28%).

Twenty minutes of:

5 x push-ups
10 x flutter kicks
15 x squats

21 rounds + 2

Calories: 3,406. Fat: 161.9g (42%). Carb: 420.6g (49%). Fiber: 13.5g. Protein: 75.2g (5%)

Obviously my carb up day. I didn't track this last time but figured I would try from now on. Supposed to have hit my minimum 156g of protein as well but slacked. We'll see how it goes next week.

BF was 19.5% on Wednesday. Will see about another check in January.

BW: 193.6

Five rounds of:
5 Back squats @ 100 kg
10 GHD sit-ups

Alt. DB curl:.1 x 10 x 4,6,8,10,12kg

Flutter kicks: 4 x 20

Calories: 2,202. Fat: 143.2g (62%). Carb: 39.7g (6%). Fiber: 7.1g. Protein: 160.5g (31%)

BW: 194.2

"Tabata This!"

Tabata Row: 733m
Rest 1 minute
Tabata Pull-up: 6 reps per
Rest 1 minute
Tabata Push-up: 8 reps per
Rest 1 minute
Tabata Flutter kicks: 10 reps per

Calories: 2,381. Fat: 157g(65%). Carb 28.6g (5%). Fiber 9.1g. Protein 160.160.1g (30%)

Sprint 8: 8 x 30 sec @ 18 kph
Rest @ 8.5 kph
Total: 3.09 km @ 17:00

BW:193.4

Four rounds of:
40 kg Dumbbell snatch, 10 reps
100m Row

Cal: 2,558. Fat: 169g (65%). Carb 39g (7%). Fiber 12g. Protein 167g (28%).

BW: 195

Sprint 8: 8 x 30 sec @ 18 kph
Rest @ 8.5 kph
Total: 3.07 km @ 17 min

Calories: 2,235. Fat: 140g (62%). Carb: 32g (6%). Fiber: 7g. Protein 161g (32%).

BW: 195.2

Five rounds of:
225 pound Deadlift, 7 reps
30 Squats
7 piked push-ups

Cal: 2,184. Fat 139g (62%). Carbs 28g (6%). Fiber 8g. Protein 165g (33%).

Yesterday:

Started the AD again. Gonna try to stay strict for at least a month and see what results I get. Morning BW, 196.2

Yoga, session 1

5km row

End of the day; 2,474 calories. Fat 161.5g (63%), Carbs 32.2g (6%). Fiber 10.5g. Protein 175.4g (31%). No ketosis.

Morning:

Yoga: session 1
Push-ups: x 30
Flutter kicks: x 30
Squats: x 30

Afternoon:

Three rounds of:
50 Double-unders
135 pound Push jerk, 10 reps
Rest 1 minute

Flutter kicks: 3 x 20

Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps

4 rounds + 8 + 10

Yoga: session 1