130415

Nutrition
morning weight- 210.7
meal #1 (7:15am)- 2 eggs (scrambled)
                           2.5 strips of bacon 
                           24oz water
                           20oz black coffee (drank throughout the morning)
meal #2 (9:30am)- 3oz deli chicken
                            1/3 cup salted cashews
                            24oz water
                            10oz black coffee (about 10:45am)
meal #3 (12:00pm)- 9.5oz top of round steak
                             1/2 cup pistachios
                             24oz water
meal #4 (2:30pm)- 1/8 cup (small handful) honey cinnamon almonds
meal #5 (4:00pm)- 6.5oz pulled pork shoulder
pre-workout (6:00pm)- 1 packet FRS powder w/ 12oz water
post-workout (7:15pm)- 16oz (1 scoop) MusclePharm ReCon
meal #6 (8:00pm)- 5.2oz ground beef (80/20)
                            1 cup cooked quinoa 
                            3 cups mixed greens 
                            3 tbsp vinaigrette dressing 
                            amino sauce
                            25.7oz Pelligrino
before bed (9:00pm)- 2 tbsp peanut butter
                               1 vit c, 1 vit d, 2 zinc, 1 multi-vitamin, fish oil
                               8oz water

Training
a) 10 rounds, 2:00 rounds: 
         1. 300m row (kept between 2:05 and 2:12 pace)
         2. 3 UB muscle ups (no false-grip)
     --last round: hard 300m row (~1:00)
                        + muscle ups remainder of 2:00 round: 6 muscle ups
b) 500m row (cool down)