Since it was raining and crappy out I spent the rest of the day cooking sauces and making the fruit & nut bars. I ended up with 12 lots of a curry/tomato sauce for chicken, and although it’s not divided up yet, the same amount of the tomato/veggie/wine sauce. Yes, that’s 24 dinners (with uncooked meat) for two people. Silly me, but I love filling the freezer up with simple to cook stuff. If it pours rain tomorrow I might do a few simple pasta sauces, however, I’d have to either go buy onions or try and talk my mother into it. I suppose it can wait for a bit.

Food for the day:

Total: 2403 (23% fat, 37% carbs, 36% protein)

Breakfast: egg white omelet, oat scones, jam, clementines (423)
AM Snack: protein shake with frozen sour cherries (265)
Lunch: tortillas, eye of round, cheese, nectarine, plum (574)
PM Snack: oat scone, cheese spread, fruit & nut bar (315)
Dinner: balsamic pork tenderloin, broccoli, butter, salad w/dressing (516)
Late Snack: berry yogurt sorbet, protein shake (310)

This started with a recipe on 3FC, but I wanted more protein so added soy flour and flax seed (well, the first gives more protein). Moist and chewy with a hint of sweetness and my favourite - dried sour cherries. Now the ones I used don’t have any sugar added, however, the calorie count I used is from a commercially available cherry (which uses cane sugar). I suppose people will substitute the fruits and nuts they have and/or enjoy more. I added a sweetener (dulce de leche) but with sweeter dried fruit you could probably drop it.

Cals (per 2″x4″ bar): 203 (10g protein, 7g fat, 27g carbs, 5g fiber)

A Recipe for Weight Loss: Fruit & Nut Bars (recipe here)

The original recipe here (with comments about things people added)

I warmed up with a 10-min walk on the treadmill. Then I did:

A: Wide-grip Deadlift from Box - 75t/8, 75t/8, 80t/8
B1: Bulgarian Split Squat - 25t/8, 25t/8, 27.5t/8
B2: Underhand-grip Lat Pulldown (Pullover) - 32e/8, 32e/8, 35e/8
C1: Reverse Lunge from Box with Forward Reach - 15e/8, 15e/8, 17.5e/8
C2: Dumbbell Prone Cuban Snatch - 12e/8, 12e/8, 15e/8
D1: Swiss Ball Crunch (Long-arm) - 8, 8, 8
D2: Reverse Crunch - 8, 8, 8
D3: Lateral Flexion (Hannah side 3) - 8, 8, 8
E: Prone Cobra - 120sec, 120sec (skipped last one)

And then HIIT. I wasn’t sure I had it in me, but I did it! 90 mins total.

HRM: 483cals, Max: 170 (96%), Avg: 116 (65%)

I felt this was a medium effort workout. I think I needed to make the warm-up either a little longer or a little more aggressive. There was lots of sweat but not a lot of high heart rate. I also felt like I was barely making it with some of the last lifts. I was running quite long so I dropped the last Prone Cobra to keep the workout to 90 mins.

My period also started this morning and I feel generally crappy. I did go out this morning and buy a few things at the bulk food store. What a pain to have to jot down the macros (they’re supposed to have little pull-off sheets, but they never do for what I’m buying). There’s another of the same store just a little further away so I’m thinking I might try them next time.

This afternoon looks like, well, crap. The thunder and lightening were going on during my workout (all inside today), and now it’s pouring rain. I’ll get my sauces made this afternoon… and I might try a breakfast bar recipe if I can decide what to put in it!