Daily Sweat for 12/22/11

This was a quick one.  10 2 hand kettle bell swings superseted with 10 tuck jumps.  Then 8 swings, 8 tuck jumps, following that sequence down to 2 swings and 2 jumps.  the 10-8-6-4-2 rep protocol equals 30reps of each.  I ran through it 3x, which equaled a total of 180 reps.  Afterward, I did a quick set of 10 each so that I would end with a clean 200 total reps.  Tuck jumps are plyometric move.  I power my body up in the air with y calves and then tuck my knees to my chest.  I love them. 

 Here's a clip:

Afterward I went to the heavy bag and through 10 sets of each punch as a single, double, then triple.  I.E. jab/jab-jab/ jab-jab-jab = 1set x 10 = 60 punches.  So a total of 3 different punches (jab, cross, hook, uppercut) thrown in the same fashion with both the right and left hand = 360 punches.

This was on of my favorite workouts in a long time!  done in 20 minutes.

Update on my nutrition

Ok, so, an update on my nutrition; I decided to just give a condensed version for the remainder of the challenge.  The diet details are really similar to the previous nutrition post. 

Here it is:

Tue 20th:	1396 *	38%	fat: 45.66g | protein: 136.43g | carbs: 123.28g	Add entry	-
Mon 19th:	2127 *	57%	fat: 82.78g | protein: 198.36g | carbs: 165.06g	Add entry	-
Sun 18th:	1143 *	31%	fat: 38.05g | protein: 100.84g | carbs: 110.94g	Add entry	-
Sat 17th:	2691 *	73%	fat: 123.00g | protein: 188.00g | carbs: 168.38g	Add entry	-
Fri 16th:	2572 *	70%	fat: 71.00g | protein: 226.56g | carbs: 225.49g	Add entry	-
Thu 15th:	2456 *	66%	fat: 84.95g | protein: 232.03g | carbs: 209.45g	Add entry	-
Wed 14th:	2070 *	56%	fat: 78.23g | protein: 159.07g | carbs: 205.07g	Add entry	-
Tue 13th:	2334 *	63%	fat: 72.75g | protein: 207.00g | carbs: 224.69g	Add entry	-
Mon 12th:	2357 *	64%	fat: 53.97g | protein: 221.78g | carbs: 268.90g	2620*	263
Sun 11th:	2341 *	63%	fat: 78.10g | protein: 186.74g | carbs: 231.18g	Add entry	-
Fri 9th:	2549 *	69%	fat: 67.40g | protein: 235.50g | carbs: 231.94g	Add entry	-
Thu 8th:	2636 *	71%	fat: 92.57g | protein: 215.18g | carbs: 225.09g	Add entry	-
Wed 7th:	2905 *	79%	fat: 133.35g | protein: 216.78g | carbs: 225.77g	Add entry	-
Tue 6th:	2756 *	74%	fat: 99.79g | protein: 221.64g | carbs: 209.06g	Add entry

Some days I didn't log all of my food.  Those are the days that show the calories low.   So, if the day's calories show under 2300, they don't reflect all of the food.  Basically, during this challenge, my diet consists of lean protein, veggies, fruit, whole grains, nuts and beans.  No sugar or white flour.  I eat 3-4 large meals.  Many of those days I had 1-2 bud selects.  Generally, I had 1 cheat meal per week.  And, as more people told me that they read this blog, and were interested in my progress, my cheat meals were nothing to brag about.  Maybe I would have a cookie or an extra beer or 2. 

I tell you, I'm very thankful to have done this challenge.  It gave me a reason to not eat lots of xmas crap.  Now, from the end of the challenge (12/20/11), to today (12/26/11), I ate a fair amount of crap.  Last year, I 

Week 4 Part 2, What I Learned.

 Let me start with why I did this to begin with.  One of my best clients Keri was in a funk.  I could see for weeks that she wasn't her usual bad-ass self.  She seemed to lack motivation.  It was challenging for me to get her mojo back.  Keri is one of my stars.  She excels at the 2 things that I do best, which is boxing and kettlebells.  Both require skill.  She is the type of client that if she is in the gym when I'm with someone who is struggling with their boxing or kettlebell technique, I can grab her and say "Keri, demonstrate the *blank,* and I can count on it being perfect.  Also, Keri wants to be personal trainer.  She's had a few trainers.  So, I know that I'm not the only influence.  But, I'm proud nonetheless.  She will be an excellent trainer.  So anyway Keri's special, and I wanted to light a fire under her ass.


  Every year my gym (Golds) does a body transformation challenge in January.  Last year 2 of my clients won their bracket.  I asked Keri if a transformation contest would motivate her.  She said it would.  The challenge wouldn't be for another 8 weeks, so she made up her own, "St. Louis 6-Week Health Challenge."  Since it was my idea, I wanted to show support and do it.  Also, I hoped to set a good example.


Ok, so what did I learn?  That I'm awesome.  Just kidding. 


 I learned the value of putting yourself out there.  Since I planned to log my workouts and food, I couldn't slack.  For instance, before I ate anything off diet I would say


         "If I eat this, I have to log it.  I have to figure out how to log '  
       1 toasted ravioli' on my app.  My clients will see it."  


Also, I put my picture out there.  When I wanted to have a small piece of pizza I would say


    "I have a weigh in tuesday.  I have after pics in 2 weeks.  Not only must I make my goal, I have to   
     exceed it.  I'm the TRAINER.  F* me..." 


So, I had no choice (as I saw it) but to succeed.  In my fitness career I have always been accountable to myself.  It's always been enough.  Being accountable to others takes it up a notch.  It confirmed my belief that there really is no excuse to not succeed.  Here's the other thing;  I workout everyday, my job is very physical, and I eat clean anyway.  I can easily eat a single ravioli, or a bite of this or a hunk of that everyday and burn it off.  To do so would be to use my lifestyle as an excuse to indulge.  No good.  Sets a bad example.  So I didn't.


Other than upping my fitness, the biggest benefit has been reactivating this blog.  It turns out that a few (seriously, a FEW) people are reading it.  That has been rewarding.  It motivates me to keep writing.  It's good to let your brain poop, I think.  Anyway, It's making me a better trainer.


Next post will be an update of my workouts and nutrition.

Week 4 Part 1, Final Results & Before & After Pics

Well, this has been a very short 4 weeks to say the least.  Here are my results, and my after pictures.

Week 1

• Height 6'1
• Weight 211.8
• Body fat% 10.3 
• Neck 15 1/4
• Chest  39 1/4
• Waist 35 1/2
• Hips 40 1/4
• Bicep 14 1/4
• Forearm 11 1/2
• Thigh 24
• Calf    17

Week 4

• Weight 207.8
• body fat % 7.3
• Neck 16 1/4
• chest 42
• waist 35
• Hips 42 1/5
• Bicep 15
• Forearm 12 1/2
• Thigh 24
• Calf 17

Ok so the results are as follows; 4 lbs lost, 3 % body fat lost, and some muscle gained in my upper body.  Well, I'm stoked!  I met my goal of dropping 2% BF and then some.  So, go me!  Again, I want to say, that for some reason the bio electrical impedance scale measures my bf on the low side.  In my opinion, it's about 2-3% off on me.  But, what matters, is that the same method is used for before and after.  So, at least I do know that i really did drop 3% in 4 weeks. 

In the next day or so I will post "Part 2" which will be some of my nutrition, workouts, and I'll write a little "what I learned" thing.  On a side note, I had someone else take my picture and do my measurements.  So, that's why it's not full body.  I have no good reason for my eyes being closed,

Daily Sweat Tuesday 12/13/11

It's weigh in day!

Today was an upper body emphasis.

Dumbbell Bench Press/Bent Over Row Decsending Ladder Complex.
Well that's a mouthful huh?  Simple workout, very taxing.  I take 2 35# DB's, lay down on a bench, do 10 bench presses, imediately pop up to my feet and do 10 bent over rows.  Then, I return to my back and do the same thing 9x each.  Without setting the weights down or resting, I continue this protocol until I arrive at 1 rep each.  Complexes are brutally effective, and a great time saver.

Barbel Torques and Shot Put Superset
Here's the set up:  I take a 45lb bar, set it upright, place a 25LB plate on top, and get after it.  The object here is to move fast.  That's why the weight was on the light side.  20 barbel torques, followed by 10 shot puts each arm, for 10 sets.  I rested 45 sec every 2 sets.  Love this!  It's full body, ab ripping, shoulder and back burning, glute slaughtering orgy of awesomeness!
 Enjoy the vid:

The workout ended with 15 fast round kicks each leg, 10 power kicks each leg, and 20 knees each leg on the heavy bag.  This workout took me about 40 minutes.

Daily Sweat Monday 12/12/11

Kettlebell Warmup 
20 Snatches each arm with a 50 lb Kettlebell
60 2 Hand swings same kettlebell.
For the snatches I did 2 sets of 10 reps each arm.  The 2 Hand swings were don consecutively.

Manual treadmill push. 
 20 seconds on, 10 seconds off, 8 rounds.
The manual treadmill push is the hardest thing ever (that's what she said).  Basically, it's like pushing a car as fast as you can.  Simply stand on a treadmill while it is off, and manually drive the belt with your feet as fast as you can for 20 seconds.  Rest 10 seconds and do it again.  SHIT...

Heavy Bag
This was my cool down.  I set my timer for 15 solid minutes, and just casually moved around working combos.  Some speed, some power, nothing formal.  I call this "swatting around."

Done in 30-40 minutes.

Weigh in Week 3!!

Week one
Weight 211.8
Bodyfat% 10.3




Week two
Weight 209.6
Body fat% 9.4




Week three!
Weight 209.6
Bodyfat% 8.8


So, I'm down .5% bodyfat.  I'm happy with that.  For my goal of losing 2% in 4weeks, I'm right on track.  The last thing that I wanted to do was cut the weight too fast.  I don't want to look like a heroin addict.  At the moment, I'm as lean as I was for our Mexico trip in October.  The reason that matters, is because for that trip, I was at my leanest ever.  So, we'll see what happens in a week.  I may decide to an extra week to take me through to xmas. 

(yes I typed "xmas." please don't start the "put the christ back in christmas" bullshit.  Typing "xmas" is not about denying Jesus, it's about not wanting to type out "christmas!"  Of course, by now, I could have typed "christmas" several times.  hmmmm...)

  So, anyway, like I said, we'l see what happens.

Daily Sweats for Thur & Fri this Week

Thursday

• 2 Hand &1 Hand Kettlebell Swings/ TRX Squat Jumps Superset.  5 sets of 20 each, rest 15 to 30 seconds.  Until around set 4.  Then I rested 1 minute.
• 10 rounds kicks each leg from a deep squat on the heavy bag.

Done in 25 minutes.  Afterward I threw several elbows and knees on the bag.  Nothing formal, just messing around.  The swings were done with a 50lb kettlebell.  Most of them I did 1 handed.

Here is the 1 hand and 2 hand kettlebell swing.

Here is the TRX Squat Jumps

The squat jumps and kettlebell swings are my goto exercises when I'm short on time; full body burn, and lots of bang for the buck.  My 1 hand swing will look different from what you generally see on TV.  That's because I do it the fluid style.  Which is the style that I'm certified in  I am a certified kettlebell instructor with the WKC under Catherine Imes.  Catherine is one of the best kettlebell lifters in the world.  She is the 1st american born Master of Sports in kettlebell lifting.  Here is her blog: http://kettlebellmasochist.blogspot.com/.  It's worth your time.

Friday

Super simple.  400 reps on the battling ropes.  Done in 10 minutes.   After that, 5, 2 minute rounds on the heavy bag, hard & fast.  30 seconds rest between rounds.  Boxing, of course.

Daily sweats 12/5/11 and 12/6/11

Monday

Ok, so this is an upper body day.  Normally when I pursue leaning out, the results go into my lower body.  Meaning, my legs get sweet!  But, my upper body, seems to get a little smaller.  So, in my workouts I'm emphasizing my upper body.

• TRX pushup and TRX row superset.  5 sets of 20 reps each, no rest.
• Dumbbell overhead press 20lbs (slow and strict), Hammer Lat pull 180 lbs superset.  5 sets of 15-20 each, no rest.

On to the heavy bag!

• 300 speed punches on the heavy bag bare fisted.  100 at a time, very little rest.
•   50 elbows
• 40 round kicks
• 20 back kicks

So speed punching is throwing 100 punches nonstop while maintaining focus in the punches.  This workout took me about 40 minutes.

Tuesday

7, 3 minute rounds on the heavy bag.  30 seconds rest between rounds.  I beat that bag like a red headed step child.  My shoulders, hips and glutes are on fire! 

Oh heavy bag...oh beautiful beautiful heavy bag.  Let no one ever come between us...SIGH....

Weigh in Week 1!

Week one

• Weight 211.8                           
• Body fat% 10.3    

Week two

• Weight 209.6
• Body fat% 9.4

Down 2.2 lbs and .9% body fat.  I'm pleased!  I feel like my nutrition is pretty on target.  Next week we'll see if the exercise needs to be tweaked.

         

My nutrition for last week

Tuesday 11/29/11

date:   Today - 12/06/11Tomorrow - 12/07/11Yesterday - 12/05/111 week ago - 11/29/11Other...	total calories: 2790
This is some of what I ate  This is exactly what I ate	Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals 98.89 232.71 48.9 183.81 225.87 2790 Edit Preferences

Breakfast 28.18 57.45 14.6 42.85 51.03 664

1 serving Crunchy Almond Butter 17.00 6.00 4.0 2.00 7.00 190

2 large Egg 9.94 0.77 - 0.77 12.58 147

2 servings Ezekiel 4:9 Sprouted Grain Bread 1.00 30.00 6.0 24.00 8.00 160

1/2 serving Gladiator Smoothie (20 oz) - 0.50 - 0.50 22.50 90

1 cup, thawed Unsweetened Frozen Strawberries 0.24 20.18 4.6 15.58 0.95 77

Add Item

Lunch 31.00 86.07 18.3 67.77 84.69 936

2 cups , fresh Cooked Kale (from Fresh) 8.42 14.77 5.1 9.67 4.94 138

1 serving Ezekiel 4:9 Sprouted Grain Tortillas 3.50 24.00 5.0 19.00 6.00 150

1 cup, pieces or slices Mushrooms 0.24 2.30 0.7 1.60 2.16 15

3 servings Singles Sharp Cheddar Cheese Slices 13.50 6.00 - 6.00 12.00 180

4 oz Turkey Breast Meat (Fryer-Roasters, Cooked, Roasted) 0.84 - - - 34.09 153

1 serving Turkey Chili with Beans 3.00 26.00 5.0 21.00 17.00 200

1/2 serving Turkey Chili with Beans 1.50 13.00 2.5 10.50 8.50 100

Add Item

Dinner 36.71 55.19 10.0 45.19 82.15 1012

1 medium Baked Sweetpotato (Peel Eaten) 3.91 38.29 6.3 31.99 3.65 198

2 servings Budweiser Select 99 Calories Beer - 6.20 - 6.20 2.00 198

1 serving Fresh Seasonal Veggies 6.80 10.70 3.7 7.00 2.50 108

2 servings Outback Special (6 oz) 26.00 - - - 74.00 508

Add Item

Snacks / Other 3.00 34.00 6.0 28.00 8.00 178

2 servings Asparagus Spears - 6.00 - 6.00 - 28

1 serving GOLEAN Crunchy! Bar Chocolate Caramel Karma 3.00 28.00 6.0 22.00 8.00 150

Add Item My Food Diary, 30 November 2011 My FatSecret |View Diet Calendar |View Exercise Diary |Add Multiple Items... |Print  date:   Wednesday - 11/30/11Today - 12/06/11Tomorrow - 12/07/11Yesterday - 12/05/111 week ago - 11/29/11Other...  total calories: 2157 This is some of what I ate  This is exactly what I ate  Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals 48.27 207.89 44.0 163.89 198.78 2157 Edit Preferences Breakfast 18.36 58.27 15.3 42.97 61.81 614     1 cup Baby Spinach 0.12 1.09 0.7 0.39 0.86 7     1 serving Crunchy Almond Butter 17.00 6.00 4.0 2.00 7.00 190     2 servings Ezekiel 4:9 Sprouted Grain Bread 1.00 30.00 6.0 24.00 8.00 160     1 serving Gladiator Smoothie (20 oz) - 1.00 - 1.00 45.00 180     1 cup, thawed Unsweetened Frozen Strawberries 0.24 20.18 4.6 15.58 0.95 77  Add Item Lunch 5.43 34.92 18.2 16.72 80.16 490     1/2 serving Gladiator Smoothie (20 oz) - 0.50 - 0.50 22.50 90     1 cup, chopped Green Peppers 0.25 6.91 2.5 4.41 1.28 30     2 cups Spinach (Chopped or Leaf, Frozen) 2.34 13.51 9.7 3.81 12.29 97     2 servings Sprouted 7 Grain Bread 2.00 14.00 6.0 8.00 10.00 120     4 oz Turkey Breast Meat (Fryer-Roasters, Cooked, Roasted) 0.84 - - - 34.09 153  Add Item Dinner 12.98 83.20 3.0 80.20 45.31 808     1 serving Brown Rice Vegetable Sushi Rolls 4.50 29.00 3.0 26.00 4.00 160     2 servings Budweiser Select 99 Calories Beer - 6.20 - 6.20 2.00 198     2 servings Tuna Roll 7.40 48.00 - 48.00 12.80 328     4 pieces Tuna Sashimi 1.08 - - - 26.51 122  Add Item Snacks / Other 11.50 31.50 7.5 24.00 11.50 245      1/2 serving Creamy Almond Butter 8.50 3.50 1.5 2.00 3.50 95      1 serving GOLEAN Crunchy! Bar Chocolate Caramel Karma 3.00 28.00 6.0 22.00 8.00 150  Add Item  date:   Thursday - 12/01/11Today - 12/06/11Tomorrow - 12/07/11Yesterday - 12/05/111 week ago - 11/29/11Other...  total calories: 3804 This is some of what I ate  This is exactly what I ate  Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals 119.76 286.79 48.3 238.49 247.65 3804 Edit Preferences Breakfast 30.38 58.28 14.6 43.68 45.99 672     3 large egg white Cooked Egg White 0.17 0.72 - 0.72 10.75 51     1 serving Crunchy Almond Butter 17.00 6.00 4.0 2.00 7.00 190     1 large Egg 4.97 0.38 - 0.38 6.29 74     2 servings Ezekiel 4:9 Sprouted Grain Bread 1.00 30.00 6.0 24.00 8.00 160     1 serving Turkey Sausage Patty 7.00 1.00 - 1.00 13.00 120     1 cup, thawed Unsweetened Frozen Strawberries 0.24 20.18 4.6 15.58 0.95 77  Add Item Lunch 21.30 32.16 4.9 27.26 10.89 348     2 tablespoons Almond Butter 18.91 6.79 1.2 5.59 4.83 203     1 cup, cooked Quick Oatmeal (1 or 3 Minutes) 2.39 25.37 3.7 21.67 6.06 145  Add Item Dinner 66.16 122.00 16.8 105.20 109.95 2165     1 cup Asparagus 0.16 5.20 2.8 2.40 2.95 27     2 servings Breaded Tenders (1) 22.00 30.00 2.0 28.00 10.00 340     2 servings Budweiser Select 99 Calories Beer - 6.20 - 6.20 2.00 198     6 servings Budweiser Select 99 Calories Beer - 18.60 - 18.60 6.00 594     2 servings Ezekiel 4:9 Bread 1.00 30.00 6.0 24.00 8.00 160     1 serving Grilled Chicken Salad without Dressing 38.00 20.00 6.0 14.00 55.00 640     2 servings Naked Tenders (1) 4.00 12.00 - 12.00 4.00 86     2 servings Oven Roasted Turkey 1.00 - - - 22.00 120  Add Item Snacks / Other 1.92 74.35 12.0 62.35 80.82 619      1 serving Banana - 30.00 3.0 27.00 1.00 110      3 stalks , medium Celery 0.20 3.56 1.9 1.66 0.83 17      2 servings Ezekiel 4:9 Bread 1.00 30.00 6.0 24.00 8.00 160      1 serving Gladiator Smoothie (20 oz) - 1.00 - 1.00 45.00 180      1/2 cup, diced Pineapple 0.09 9.79 1.1 8.69 0.42 37      3 oz Turkey Breast Meat (Fryer-Roasters, Cooked, Roasted) 0.63 - - - 25.57 115  Add Item Ok, not too bad for the macronutrients, how about that Thursday huh?  I went out with a buddy.  Let me tell you, the PAIN IN THE ASS it was to log all of that food was not worth it.  Another thing, I use fatsecret for my tracking app (brilliant name.  so much better than "livestrong," or "myfitnesspal."  yea, I'm sure that seeing "fatsecret" everyday isn't at all demotivating for people who struggle with food, exercise and body image.  yea, "fatsecret-"  very empowering).  Anyway, because it only allows for one space for snacks, I'll put some snack foods on mealtimes.  Thus, making it look like I eat huge meals.  If you have any questions about when I ate anything, let me know (assuming that anyone reads this shit). Friday and Saturday I didn't finish logging everything.  So, I forgot what I ate.  Here is sunday and monday:

date:   Sunday - 12/04/11Today - 12/06/11Tomorrow - 12/07/11Yesterday - 12/05/111 week ago - 11/29/11Other...	total calories: 2895
This is some of what I ate  This is exactly what I ate	Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals 87.55 341.78 53.0 288.78 213.19 2895 Edit Preferences

Breakfast 44.12 101.61 21.7 79.91 71.31 1044

1/2 cup, unthawed blueberries 0.50 9.43 2.1 7.33 0.33 40

1 serving Crunchy Almond Butter 17.00 6.00 4.0 2.00 7.00 190

3 jumbos Egg 19.38 1.50 - 1.50 24.53 287

2 servings Ezekiel 4:9 Sprouted Grain Bread 1.00 30.00 6.0 24.00 8.00 160

1/2 serving Gladiator Smoothie (20 oz) - 0.50 - 0.50 22.50 90

1/2 serving hemp milk 3.00 5.00 - 5.00 1.00 30

1 serving Steel Cut Oats 3.00 29.00 5.0 24.00 7.00 170

1 cup, thawed Unsweetened Frozen Strawberries 0.24 20.18 4.6 15.58 0.95 77

Add Item

Lunch 15.00 93.00 5.0 88.00 38.00 640

1 serving subway 15.00 93.00 5.0 88.00 38.00 640

Add Item

Dinner 21.00 107.00 20.0 87.00 53.00 840

1 serving miss vickie's 12.00 23.00 2.0 21.00 2.00 210

3 servings Turkey Chili with Beans 9.00 84.00 18.0 66.00 51.00 630

Add Item

Snacks / Other 7.43 40.17 6.3 33.87 50.88 371

2 cups Baby Spinach 0.23 2.18 1.3 0.88 1.72 14

1/2 cup, unthawed Blueberries (Unsweetened, Frozen) 0.50 9.43 2.1 7.33 0.33 40

1 serving Brown Rice Organic Rice Cakes 0.50 14.00 1.0 13.00 1.00 60

3 stalks , medium Celery 0.20 3.56 1.9 1.66 0.83 17

1 serving Gladiator Smoothie (20 oz) - 1.00 - 1.00 45.00 180

1 serving Hemp Milk 6.00 10.00 - 10.00 2.00 60

Add Item Monday 12/05/11 Breakfast 24.61 72.49 16.4 56.14 41.47 604     1 cup Baby Spinach 0.12 1.09 0.7 0.39 0.86 7     1/4 cup, unthawed blueberries 0.25 4.72 1.1 3.67 0.16 20     1 serving Crunchy Almond Butter 17.00 6.00 4.0 2.00 7.00 190     2 servings Ezekiel 4:9 Sprouted Grain Bread 1.00 30.00 6.0 24.00 8.00 160     1/2 serving Gladiator Smoothie (20 oz) - 0.50 - 0.50 22.50 90     1 serving hemp milk 6.00 10.00 - 10.00 2.00 60     1 cup, thawed Unsweetened Frozen Strawberries 0.24 20.18 4.6 15.58 0.95 77  Add Item Lunch 17.94 121.56 18.4 103.16 88.89 973     1 tbsp Almond Butter Nuts (with Salt Added) 9.46 3.40 0.6 2.80 2.41 101     1 serving banana - 30.00 3.0 27.00 1.00 110     1 serving Gladiator Smoothie (20 oz) - 1.00 - 1.00 45.00 180     1/2 cup, diced pineapple 0.09 9.79 1.1 8.69 0.42 37     1 cup, cooked Quick Oatmeal (1 or 3 Minutes) 2.39 25.37 3.7 21.67 6.06 145     2 servings Turkey Chili with Beans 6.00 52.00 10.0 42.00 34.00 400  Add Item Dinner 10.50 56.50 12.0 44.50 37.50 475     1/2 serving shredded cheddar cheese 4.50 0.50 - 0.50 3.50 55     2 servings Turkey Chili with Beans 6.00 56.00 12.0 44.00 34.00 420  Add Item Snacks / Other 10.36 52.73 8.7 44.03 51.78 481      15 almonds Almonds 9.12 3.55 2.1 1.45 3.83 104      2 servings Brown Rice Organic Rice Cakes 1.00 28.00 2.0 26.00 2.00 120      1 serving Gladiator Smoothie (20 oz) - 1.00 - 1.00 45.00 180      1 cup, thawed strawberries 0.24 20.18 4.6 15.58 0.95 77  Add Item