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Nutrition 
meal #1- 12oz vitamin d milk w/ 1 scoop musclepharm combat
               23.7oz water
meal #2- 6oz pork roast
              20oz black coffee
              23.7oz water
meal #3- 9oz grilled chicken tenders
              medium avocado
              57.5oz water
meal #4- banana bread lara bar
               2 cups green beans
               2 cups dried plantains
meal #5- 5oz steak
               12oz whole milk
               1.5 cups dried plantains
               20oz water
vitamins- 3 zma, 1 vit c, 1 multi-vit

Training 
active recovery day
   5k row (21:59.40)- goal is to still feel fresh following
   15:00 ice bath
   15:00 warm bath