My goal is lean out and become more fit. My current status is 41 years old, 5'7" and weigh 172lbs. I would like to lean out and get down to 155-160 range, but I don't want to lose any strengh. I need to work on anything that involves an overhead press or similir movement. I have met with Anthony and he has agreed to set the program for me...So 3-2-1 here we go:
Today I did the WOD:
5 Rounds of:
9 Squat Clean Thrusters @ 95#'s
12 Box Jumps @ 27"
15 KBS @ 53#'s
Active Rest of 4 minutes between Rds.
I felt good the first two rounds..round three the thrusters started to get heavy and I slowed down..Fourth and Fifth round I had to break the thrusters into three sets of three...the box jumps for those rounds were 8-4 and the KBS on the fourth rd I did 8-7 and unbroken again in the fifth round. I was still feeling Murph from Monday.
I got 7-8 hrs of sleep...I didn't sleep good I woke up about three times during the night.
I did not eat anything pre-workout...I had a cup of coffee just prior to getting to the box.
Post Workout Meals:
1. About an hour after : 2 eggs scrambled with ham slices 19.6g Fat, 2.2g Carbs, 21.3g Protein
2. Four hrs after: Beef Patty (cooked on my new monster grill w/charcoal) and 8-10 spears of asparagus steamed: 18.1g Fat, 6.5g Carb, 25.4g Protein
3. Grilled Chicken Breast @ 8 oz, small salad, 10-15 spears of asparagus: 22.9g Fat, 46.1g Protein, 6.4g Carb
Snack: Small bag carrott sticks, protein shake, almonds: 30.2g Fat, 24g Carb,56g Protein
I took Fish Oil Pills as well (5 @ 1400mg)
Total: 106.3g Fat, 154g Protein, 123g Carbs (info pulled from Fit-Day)
