168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Day 9 5/13/14

May 13, 2014
Post Results For Day 9 To The Comments. 
So Far The Feedback From Participants In The Challenge Is Highly Positive. We would like To Maximize Your Results And Experience. Please e-mail crossfitcapecod@gmail.com If You Would Like To Make Suggestions On How We Can Help You Further. Or Feel Free To Post To The Comments.

About the Author
  1. HaleyDawn Reply

    paleo pancakes and a hard boiled egg for breakfast
    ham and cheese shandwich for lunch (yeah i know…)
    porkchops covered in onion, apple and bacon for dinner

    • Mark Lee Reply

      Haha:) I commend you for not throwing the day away after that-way to keep moving in the right direction!

  2. Erin Gretzinger Reply

    Water check
    B- kale, apple, banana, Walnut, sunflower seed, egg white protein powder, cinnamon smoothie
    S- 2 hard boiled eggs, 3 mini bell peppers
    S-4 oz grilled chicken breast, banana
    D-raddish, cuc, tomato, carrrot, greens salad w/ steak tips and oil/vin dressing
    Busy day at work and had a hard time sticking to my normal schedule with intake.. was feeling that at 4:30 during the wod.

    • Mark Lee Reply

      That smoothie sounds so yummy! A little more fat might help get your energy up for the WOD in the afternoon. At least a scoop of almond butter with the a snack:)

  3. Bushy Reply

    Another good day for nutrition and water.

  4. Bill G Reply

    B- smoothie (8oz almond milk, 1 banana, cashew butter) 2 hard boiled eggs, 2 ~2oz sausages (chicken, apple, onion, spices)
    L- salad w/ spring mix/spinach, tomato, cucs, 1/2 an avocado and~3oz smoked turkey, homemade paleo Italian dressing. Bartlett pear.
    S- ~4oz strawberries, 2 slices of smoked turkey, ~1oz mixed raw almonds and cashews
    Post WOD- ~8oz coconut water with 1 scoop vanilla protein powder
    Dinner- Broiled and blackened flouder (~5oz) with sauteed onion, bell pepper, asparagus, zucchini, yellow squash, mushroom in ~2tsp olive oil. Bartlett pear.
    “Dessert”- Larabar
    water- check

    • Mark Lee Reply

      Now you are getting it. I won’t nit pick the lara bar, I’m guessing that was the best option at the moment when you felt like night snacking:)

  5. Ann Massi Reply

    All water in
    Breakfast- paleo cereal and a chicken sausage
    Lunch- salad of lettuce, tom, cukes, apples, grapes, peppers, celery topped with avacado and grilled chicken
    Snack- apple with almond butter
    Dinner- hamburg no bun mushrooms and asparagus
    Snack- a couple of dates and macadamia nuts

    • Mark Lee Reply

      Sounds like you have a good system that works for you and at night you have found a reasonable way to keep from snacking on “bad” food with the date and macadamia nut snack. Good work, i know you have been doing this for a while now so you have got a good grasp on what works for you. Great example!

  6. matt r Reply

    nice article, tx for posting Mark
    water check
    breakfast: apple, coffee x2
    skipped snack
    lunch: panera chick cobb with avocado salad, apple
    snack: apple, almonds
    dinner: shrimp, brussel sprouts, sweet potato
    snack: last paleo brownie

    • Mark Lee Reply

      Glad you liked it, Matt! Still not a lot of food for a full grown guy. If at all possible have a few eggs in the morning, ideally with avacado or at least cooked in oliveoil. Keep up the good work!

  7. Carol G. Reply

    All water (got a measured bottle) b fast lunch meat. Nuts
    Guacamole plantain chips beef jerky
    Asparagus sweet potatoes Avocado pork
    Didn’t plan my meals today slim pickings – no cravings today felt really good.
    I’m going to start on a multivitamin tomorrow

    • Mark Lee Reply

      Good job getting to this point, it’s nice when the cravings are less frequent. You are in control now!

  8. Kevin Medeiros Reply

    Breakfast – 3 eggs and fruit
    Green tea black
    Snack – banana
    Lunch – chicken breast, dried cranberries, sliced almonds (mixed greens I had were funky and I didn’t eat much of them – just bought them on Sunday:-(
    Snack – carrots, Marcona almonds and dried cranberries
    Dinner – lime and herb chicken with peppers and 3 eggs.
    Water mark hit

  9. Christopher Tufts Reply

    Water was good
    post wod Protein Shake

    B: 3 paleo Pancakes (finished them off actually had a lot of protein in them) and a Banana
    L: Salad, tons of veggies, 2 HB eggs, half an avocado, and leftover steak on top
    D: Pork Chops with bacon, onion, and apple later I had some fruit and a small square of really dark chocolate

    • Mark Lee Reply

      I can see you are getting this dialed in- keep it up.

  10. Shannah Jaburek Reply

    Paleo blueberry muffin for breakfast
    Lunch mixed greens salad with cukes, carrots and grilled chicken
    Snack: ~1.5 cups spinach, half a banana, ~1 cup mixed berries (blueberry, raspberry, strawberry), ginger, chia seeds and water
    Dinner: roasted chicken, baked sweet potatoes, mixed green salad

Leave a Reply