Mark's Training Log: Diet of the week: March 10-18 2014

Monday March 10th 2014
Total: 2610 kcal (98 g fat, 321 g carb, 104 g protein)

1 cup coffee with cream
Breakfast (8 am) - 450 cal : 18 g fat, 47 g carb, 12 g protein

Yogurt (6 oz) 260 cal

(13 g fat, 27 g carb, 8 g protein)

granola

1/4 cup - 140 cal

5 g fat, 20 g carb, 3 g protein

Berries

1/2 cup - 50 cal

0 fat, 10 g carb, 1 g protein

12 oz water

[11:30 AM RUN 6.2 MILES TRAIL EASY/SLOW 8:30/MILE]

Snack (post 6 mile run 12:30) - 270 cal: 4 g fat, 45 g carb, 17 g protein

12 oz chocolate milk - 270 calories

4 g fat
45 g carb
17 g protien

Lunch - 1:00 - 440 cal: 14 g fat, 62 g carb, 20 g protein

Apple - 100 Cal

25 g carb

Roast Beef Sandwich on whole wheat bread

2 oz meat - 70 cal

2 g Fat
1 G carb
12 g protein

2 slices bread 180 cal

2 g f
36 g carb
8 g protein

1 tbsp mayo - 90 cal

10 g fat

12 oz water

Afternoon Snack - Blue diamond roasted salted almonds 200 Cal

33 almonds

16 g fat
5 g carb
6 g protien

1 cup coffee w/cream

Dinner - Pork Ragu with Eggplant and Pasta 650 calories

27 g fat
60 g carb
37 g protein

12 oz sparkling water

Desert - 600 cal

oatmeal cookies (6 of them)

26 g fat
102 g carb
12 g protein

8 oz water

Tuesday March 11th 2014
Total: 2640 kcal (143 g fat, 237 g carb, 100 g protein)

Double Tall low-fat latte (sbucks 7:30 am) 190 cal

7 g fat
18 g carb
12 g protein

Breakfast (8 am) - 140 cal : 3 g fat, 16 g carb, 12 g protein

1/2 cup low fat cottage cheese 90 cal

3 g fat
6 g carb
11 g protein

Berries

1/2 cup - 50 cal

0 fat, 10 g carb, 1 g protein

12 oz water

Mid morning Snack (10:30) - Blue diamond roasted salted almonds 200 Cal

33 almonds

16 g fat
5 g carb
6 g protien

8 oz water

Lunch - 12:30 - 470 cal: 14 g fat, 62 g carb, 20 g protein

Grapes - 100 Cal

25 g carb

Pastrami on whole wheat bread

3 oz meat - 100 cal

2 g Fat
1 G carb
12 g protein

2 slices bread 180 cal

2 g f
36 g carb
8 g protein

1 tbsp mayo - 90 cal

10 g fat

12 oz sparkling water w/lemon

Afternoon Snack (5:00 pm - pre run) mixed nuts 170 Cal

1/4 cup

15 g fat
5 g carb
6 g protein

8 oz coffee black

Pre-Track Run pick me up 270 cal (3 g fat, 52 g carb, 4 g pro)

coke cherry soda 170 cal

36 g carbs

mini clif bar 100 cal

2.5 g f
17 g carb
4 g pro

[6:00 PM TRACK POST 1/2 MARATHON EASY 5 MILES 7:30/MILE]
Dinner CPK California Cobb Salad Full w/Ranch Dressing - 900 Cal

72 g fat
27 g carb
40 g protein
12 oz water

Desert - 300 Cal 3 oatmeal cookies

13 g fat
51 g carb
6 g protein
8 oz water

Wednesday March 12th 2014
Total: kcal 2745 (94g fat, 350g carb, 113g protein)

1 cup coffee with cream (7 am)
[8:20 AM HILLY PENSAQUITOS TRAIL RUN 11 MILES @ 9:40/MILE]
Post Run Drink (10:30 am) - Naked Juice Protein Smoothie 440 Calories

4 g f
68 G Carb
32 g pro

Breakfast (11 am) 470 cal (10 g f, 57 g carb, 18 g pro)

Go Lean Crunch (1 cup) 200 Calories

5 g f
35 g carb
9 g protein

Berries - 50 cal

0 fat, 10 g carb, 1 g protein

1 cup low fat milk 120 cal

5 g f
12 g carb
8 g protien

Apple - 100 cal

25 g carb

12 oz water

Zico Pineapple flavored coconut water 80 cal (19g carb) - 3:00 pm
Snack 3:30 pm - 400 cal (7 g fat, 80 g carb, 3 g protein)

1/2 slice banana bread - 100 cal

3 g fat
17 g carb
1 g protein

apple

100 cal (25 g carb)

2 chewy granola bars - 200 cal

4 g f
38 g carb
2 g protein

Pre-dinner snack (5:00 pm) 170 cal : 1/2 cup cottage cheese and 1/2 cup cut pineapple

1/2 cup cottage cheese 90 cal

3 g fat
6 g carb
11 g pro

1/2 cup fresh pineapple - 80 cal

22 g carb

8 oz water

Dinner (7:00 pm) 875 cal: 57 g fat, 47 g carb, 43 g protein

Roast Sausages and grapes 650 cal

50 g fat
5 g carb
35 g protein

1 cup mashed potatoes - 200 cal

7 g f
35 g carb
5 g pro

7 spears fresh asparagus steamed - 21 cal

0 g f
7 g carb
3 g pro

12 oz sparkling water

Desert 300 Cal - Three oatmeal cookies

13 g fat
51 g carb
6 g protein

Thursday March 13th 2014
Total: 3170 kcal (120 g fat, 480 g carb, 128 g protein)

[7:45 AM 8 MILE RUN @ 8:10/MILE WITH 1 MIN REPS @ 6:30]
Post run drink and breakfast: Naked Juice double berry protein 440 cal

4 g f
70 g carb
32 g pro

PB and J on whole wheat bread: 420 cal (34 g fat, 78 g carb, 22 g pro)

2 slices whole wheat bread: 180 cal

2 g f
36 g carb
8 g pro

2 tbsp Jiff peanut butter 190 cal

32 g f
16 g carb
14 g pro

1 tbsp knott's seedless boysenberry jam 50 cal

26 g carb

Apple 100 cal

25 g carb

14 Oz water

Lunch (1:00)

Spaghetti in marina sauce 1 1/2 cups: 400 cal

6 g f
75 g carb
15 g pro

2 servings Big Easy Red beans and rice: 460 cal

6 g f
92 g carb
12 g pro

12 oz sparkling water

Dinner 6:00 pm

2 Enchiladas w/rotisserie chicken and salsa (Kirkland) 720 cal

42 g f
52 g carb
38 g pro

kale salad (1 cup) 30 cal

6 g carb
2 g pro

1 slice apple pie a la mode - 600 cal

27 g f
82 g carb
7 g pro

16 oz sparkling water

Friday March 14th 2014
Total: 2350 kcal (75g fat, 361g carb,89 g protein)

7:00 am coffee w/cream
[9:45 AM 5 MILE RUN @ 8:30/MILE EZ]
Post run drink and breakfast (11:00): Naked Juice Protein Smoothie 440 cal

4 g f
70 g carb
32 g pro

Brunch: 11:30 am: 840 cal (21 g fat, 141 g carb, 26 g pro)

Yoplait peach yogurt: 170 cal

2 g f
33 g carb
5 g pro

2 slices banana bread - 300 cal

9 g fat
51 g carb
3 g pro

Go Lean Crunch (1 cup) 200 Calories

5 g f
35 g carb
9 g protein

Berries - 50 cal

0 fat, 10 g carb, 1 g protein

1 cup low fat milk 120 cal

5 g f
12 g carb
8 g protien

12 oz water

Dinner at the Opera Hi-Tech Night (6:00)

plate 1/3 pita bread and hummus - 340 cal

10 g f
50 g carb
15 g pro

flat bread tomoato pizza - 330 cal

10 g f
40 g carb
10 g protein

assorted desserts (chocolate/mint/apple) - 400 cal

30 g f
60 g carb
6 g pro

16 oz sparkling water

Saturday March 15th 2014
Total: 2460 kcal ( 112 g fat, 280 g carb, 96 g protein)

6:00 am coffee w/cream
[7 AM 16 MILES: 4 MILE WU, 8 MILES @ 6:55, 4 MILE COOL DOWN...HARD!]
Post run snack (9:00): 600 cal

8 oz electrolyte
3 oatmeal cookies - 300 cal

13 g fat
51 g carb
6 g protein

4 mini muffins - 200 cal

4 g f
32 g carb
4 g pro

1 slice banana bread - 100 cal

3 g fat
17 g carb
3 g pro

16 oz water

Lunch (1:29) 720 cal

2 Enchiladas w/rotisserie chicken and salsa (Kirkland) 720 cal

42 g f
52 g carb
38 g pro

8 oz water

Snack 5:30 pm 320 cal (4 g f, 54 g carb, 17 g f)

Naked Juice Protein Double Berry smoothie 220 cal

2 g f
35 g carb
16 g pro

chewy granola bar 100 cal

4 g f
19 g carb
1 g pro

Dinner 7:00 pm - Alfredo Chicken and penne pasta (and salad) 465 cal

25 g fat
36 g carb
24 g pro

12 oz sparkling water

Movie Snacks 360 cal

Peanut M and Ms - 220 cal (1/4 cup)

11 g f
26 g carb
4 g pro

Popcorn w/ butter - 1 serving 140 cal

8 g f
12 g carb
0 g pro

12 oz water

Sunday March 16th 2014
Total: 2905 kcal (93 g fat, 391 g carb, 141 g protein)

7 am coffee w/cream
[8:30 AM 30 MILE EZ BIKE RIDE - 2 HOURS]
Water Bottle Drink: 80 cal Skratch Labs Lemon/Lime 16 oz

20 g carb

Post Ride Drink: Naked Juice Mighty Mango smoothie 300 cal

2 g fat
50 g carb
12 g pro

Brunch (12:00) - 910 cal

3 eggs - 240 cal

80 x 3 = 240 cal
5 x 3 = 15 g f
1 x 3 = 3 g carb
6 x 3 = 18 g pro

1/4 cup shreded cheese - 150 cal

13 g f
1 g carb
10 g pro

8 slices (thin) ham - 140 cal

3 g f
8 g carb
20 g pro

2 slices whole wheat toast: 180 cal

2 g f
36 g carb
8 g pro

2 tbsp knott's seedless boysenberry jam 100 cal

52 g carb

1 apple - 100 cal

25 g carb

12 oz water

Snack - 1 apple 100 cal

25 g carb

Dinner - 1020 cal - 44 g f, 85 g carb, 66 g protein

Salmon Milano with basil pesto butter - 550 cal

37 g f
2 g carb
51 g pro

1 1/2 cups cooked brussels sprouts w/butter - 180 cal

3 g g
27 g carb
9 g pro

1 cup whole grain medley rice - 290 cal

4 g f
56 g carb
6 g pro

12 oz sparkling water w/lemmon

Desert 495 cal

1 smore 295 calories

1/2 hershey bar - 105 calories

7 g f
13 g carb
2 g protein

2 marshmallows - 50 calories

12 g carb

2 graham crackers 140 calories

2 g f
27 g carb
2 g pro

2 oatmeal cookies - 200 cal

8 g fat
34 g carb
3 g pro

8 oz water

Monday March 17th 2014
Total: 2690 kcal (90 g fat, 426 g carb, 117 g protein)

7 am coffee w/cream
[8:50 AM 14.1 MILE RUN @ 8:14/MILE...DEL MAR -> SWAMIS AND BACK]
Post Run Snack (11:00 am) 940 cal

Naked Juice Protein Smoothie 440 Calories

4 g f
68 G Carb
32 g pro

Berries x2 - 100 Cal

50 g carb

1 1/2 slices banana bread - 300 cal

9 g fat
51 g carb
3 g protein

Apple 100 cal

25 g carb

Lunch (1:00) 730 cal

Coffee Bean Large Latte 270 cal

14 g f
22 g carb
14 g pro

Coffee Bean Tuna Salad Sandwich 460 cal

25 g f
41 g carb
18 g pro

Dinner (6:30 PM) 720 cal

Sandra Lee Chinese BBQ Slow-cook Pork - 500 calories

19 g f
40 g carb
38 g protein

1 serving rice 150 cal

2 g f
30 g carb
4 g pro

1 serving cooked carrots 80 cal

4 g f
12 g carb
1 g pro

Desert - 300 Cal

3 oatmeal cookies - 300 Cal

13 g fat
51 g carb
6 g protein

Mighty Mango Smoothie 150 cal

0 g f
36 g carb
1 g pro

Tuesday March 18th 2014
Total: 3205 kcal ( 96 g fat, 547 g carb, 114 g protein)

7 am 8 oz coffee with cream
[9:12 AM 8.2 MILES AT 8:26/MILE EZ]
Post Run Drink (10:30 am) - Naked Juice Protein Smoothie 440 Calories

4 g f
68 G Carb
32 g pro

Breakfast (11:30 am) 725 cal (3 g f, 202 g carb, 28 g pro)

12 oz water
3 slices whole wheat toast: 270 cal

3 g f
54 g carb
12 g pro

3 tbsp knott's seedless boysenberry jam 150 cal

72 g carb

1 apple - 100 cal

25 g carb

1/2 cup low fat cottage cheese 90 cal

3 g fat
6 g carb
11 g protein

Berries

1/2 cup - 50 cal

0 fat, 10 g carb, 1 g protein

1 cup mashed potatoes 215 cal

7 g f
35 g carb
4 g pro

Snack - 2:00 Zatrarains Jambalaya rice with peppers - 480 cal

7 g f
92 g carb
10 g pro
12 oz sparkling water

Mid Afternoon Snack 4:00 pm - 300 Cal

8 oz coffee with cream
2 slices banana bread - 300 cal

9 g fat
51 g carb
3 g pro

Late Afternoon Snack 5:00 pm 340 cal

1/2 cup guacamole - 180 cal

17 g f
10 g carb
3 g pro

10 El Indio Tortialla Chips - 160 cal

10 g f
25 g carb
3 g pro

1 cup sparkling water

Dinner (Leftovers) 6:30 pm - Pork/Salmon/Brussles Sprouts/Kale Salad 520 cal

1/2 serving pork 250 cal

10 g f
20 g carb
9 g pro

Salmon - 150 cal

14 g f
1 g carb
17 g pro

Brussels Sprouts (1 cup) 120 cal

2 g f
18 g carb
6 g pro

Kale Salad (1 cup)
12 oz sparkling water w/lemon

Desert - Apple Pie - 400 cal

20 g fat
60 g carb
4 g pro

12 oz sparkling water

Monday, March 10, 2014

Diet of the week: March 10-18 2014