Leah Bruce's Journal

[Leah Bruce]

Day 1 - Sunday, May 10

11am - mother's day brunch
latte - half cup unsweetened vanilla almond milk
double shot of espresso
splash of vanilla extract

1 slice bacon
2 breakfast sausages (cavicci's brand apple sausage)
2 eggs, scrambled
1 tsp chive goat cheese (can't remember brand name, from the market)

3pm - double chocolate quest bar

5-6pm - dragon boat practice (3 pyramids of 1,2,3,2,1 minutes on with easy paddling in between)

9pm - dinner
1/4 cauliflower (used half of the cauliflower and it made 2 servings)
1/8 tsp garlic powder
1 Tbsp full fat coconut milk
3oz scallops, seared in coconut oil

[Leah Bruce]

Day 2 - Monday, May 11

8am - scoop of cytogreens w/ scoop of pineapple anabolic state

10am
1.5 slices bacon
1 cavicci's brand apple breakfast sausage
2 eggs, scrambled with 1/2 tsp butter

12 noon
Evolve boot camp

1:30pm
cauliflower mash (as noted in dinner post in Day 1)
4oz slowcooked pork shoulder

4pm
chocolate chip cookie dough quest bar

6pm
5oz rotisserie chicken meat (thigh)

8pm
chocolate chip cookie dough quest bar

[Leah Bruce]

Day 3 - Tuesday, May 12

8am - scoop of cytogreens w/ scoop of peach mango anabolic state

9am
1.5 slices bacon
2 eggs, scrambled with 1/2 tsp butter

12pm
chocolate chip cookie dough quest bar

2pm
6oz rotisserie chicken meat

4pm
double chocolate quest bar

6:30-7:30pm - dragon boat practice - 20 x 70s paddle hard, 20s easy

8pm
4oz pork shoulder
1cup broccoli with 1/2 tsp butter

[Leah Bruce]

Day 3 - Wednesday, May 13

8am - scoop of cytogreens w/ scoop of pineapple anabolic state

9am
1.5 slices bacon
2 eggs, scrambled with 1/2 tsp butter

12pm
Evolve noon boot camp

1:30pm
chocolate chip cookie dough quest bar

4:30pm
double chocolate quest bar (got so busy at work I couldn't even spare the time to microwave it!)

6pm - stepbrother's birthday dinner
2 sausages (3g carbs each)
salad w/ greens, carrots, cucumber, orange pepper, approx 1/2 hard boiled egg, 1/2 oz goat cheese
2 tsp balsamic vinegar
1 tsp olive oil
black coffee

[Leah Bruce]

Day 4 - Thursday, May 14

8am - scoop of cytogreens w/ scoop of pineapple anabolic state
black coffee

11am
chocolate chip cookie dough quest bar

12:30pm (work lunch to celebrate colleague promotions)
2 orders of salmon sashimi at Sushi Nami with soy sauce & wasabi
green tea

4pm
bacon cheeseburger crustless quiche (recipe posted in FB group - 1/6th of total)
entire recipe is 6 eggs, 1C shredded cheese, 3 slices bacon, 1/2 cup 1% milk, 1/2lb lean ground beef, 3Tbsp no sugar added ketchup, 1Tbsp worcestershire sauce, dry mustard, salt & pepper
1/2 romaine heart
1Tbsp Bolthouse classic ranch yogurt dressing

6:30-7:30pm
dragon boat practice - 10 x 2min on, 1min easy + 5 x 25 strokes increasing intensity every 5 strokes (1 after every 2nd 2min piece)

8:30pm
5oz steak marinated in coconut oil and spices and grilled on the barbeque
1/2 romaine heart
1/2 cup diced red & orange pepper
2 Tbsp guacamole (0.5g net carbs)
2 lime slices juiced over the salad

[Leah Bruce]

Day 5 - Friday, May 15

8am - scoop of cytogreens w/ scoop of grape anabolic state

9am
1/2 of crepe recipe (full recipe is 2 eggs, 2oz cream cheese, 1/4tsp stevia, 1/2 tsp cinnamon)
3 pc breakfast sausages

12pm
Evolve boot camp

1:30pm
double chocolate quest bar

6pm
1/6th bacon cheeseburger crustless quiche
1/2 romaine heart
1Tbsp Bolthouse classic ranch yogurt dressing

10pm
chocolate chip cookie dough quest bar

[Leah Bruce]

Day 6 - Saturday, May 16

9am
1/2 of crepe recipe (see Friday for recipe)
1Tbsp PB2 mixed with 2Tbsp unsweetened vanilla almond milk
Americano

11am
chocolate chip cookie dough quest bar

6pm
6.5oz top sirloin
1/4 cauliflower (mashed with 1Tbsp coconut milk 1/8tsp garlic powder)

10pm
peanut butter supreme quest bar

[Leah Bruce]

Day 7 - Sunday, May 17

9am
1/2 of crepe recipe (see Friday for recipe)
2tsp walden farms caramel sauce
2tsp chocolate pb2 mixed with almond milk
Americano (black)

11:30am
chocolate brownie quest bar

12pm - 45 minute walk at Shubie

5-6pm - dragon boat practice (longer pieces - 2x 1000m, 1x 500m, start work)

8pm
4oz scallops, seared in coconut oil
3oz homemade beef meatballs in homemade tomato sauce

10pm
quest bar

[Leah Bruce]

Day 8 - Monday, May 18 (workout day)

10am
Americano (black)
smoothie - 1cup frozen strawberries, unsweetened vanilla almond milk, 1 scoop isoflex chocolate

12pm
Evolve boot camp

1pm
Combat Crunch bar - cookie dough

5pm
Chocolate chip cookie dough quest bar

8pm
1cup sweet potatoes, cooked in 1tsp coconut oil
1cup steamed broccoli
6oz rib grilling steak

[Leah Bruce]

Day 9 - Tueaday, May 19 (low carb day)

8am
8oz black coffee
anabolic state

11am
peanut butter supreme quest bar

2:30pm
1/2 romaine heart
1 Tbsp guacamole
5oz lean ground beef
2 Tbsp fresh salsa (costco)
1oz shredded mozzarella cheese

5:30pm
2 eggs, scrambled
0.3oz shredded cheese
2 slices bacon

6:30-7:30 - dragon boat practice (3 pyramids of 45s, 60s, 90s, 60s, 45s - stroking on left with Suzanne)

[Leah Bruce]

Day 10 - Wednesday, May 20 (workout day, but eating low carb)

8am
8oz black coffee
anabolic state

9:30am
peanut butter supreme quest bar

12pm
Evolve boot camp

1:30pm
1/6th cheeseburger crustless quiche
1/2 romaine heart
1Tbsp Bolthouse classic ranch yogurt dressing

5:30pm
chocolate chip cookie dough quest bar

7pm
Treadmill HIIT

10:30pm
5oz pork tenderloin

[Leah Bruce]

Day 11 - Thursday, May 21 (low carb day)

8am
8oz black coffee
anabolic state

11am
peanut butter supreme quest bar

12pm
5oz pork tenderloin
8oz black coffee

4:30pm
cookie dough quest bar

8:30pm
4 slices deli chicken
1oz mozzarella cheese

(stepdad was in hospital unexpectedly - spent the afternoon/evening at the hospital)

[Leah Bruce]

Day 12 - Friday, May 22

8am
8oz black coffee
anabolic state

10am
peanut butter supreme quest bar

1pm
1/6th bacon cheeseburger crustless quiche (recipe above)
1/2 romaine heart
1Tbsp Bolthouse Cilantro Avocado yogurt dressing

4pm
cookie dough quest bar

10pm
quest bar (1/2 peanut butter, 1/2 cookie dough)

(more hospital visiting after work)

[Leah Bruce]

Day 13 - Saturday, May 23 (workout day)

9am
Baked oatmeal (1/2 cup oats, 1/2 cup almond milk, 1/2 egg)

11am - Evolve boot camp

11:30am
1 cup frozen strawberries
1 cup unsweetened almond milk
1 scoop isoflex chocolate

6pm
Turkey, Black Bean & sweet potato chili (8oz)

9pm
cookie dough quest bar

[Leah Bruce]

Day 14 - Sunday, May 24

9am
crepes (recipe above) with 1 Tbsp PB2 mixed with almond milk and a drizzle of Walden Farms caramel sauce
black coffee

1pm
1.5 hard boiled eggs

6pm
3 cups Thai Coconut Curry Soup (http://chefmichaelsmith.com/recipe/thai-coconut-curry-soup/), avoiding noodles
1.5 cups of mixed greens salad topped with bacon, chicken, avocado, red pepper, shredded cheese (minimal additives on individual portion) with 1 Tbsp Bolthouse Salsa Ranch yogurt dressing
1 small bite of gluten-free plantain brownie

10pm
cookie dough quest bar

[Leah Bruce]

Day 15 - Monday, May 25 (workout day)

10am
baked apple cinnamon oatmeal (1/6th recipe - total recipe contains 2 eggs, 2C oats, 2C almond milk, 1Tbsp cinnamon, 2 apples)
1/4 cup 0% plain greek yogurt mixed with 1Tbsp PB2

12pm - Evolve boot camp

1:30pm
1C frozen strawberries
1C almond milk
1 scoop isoflex chocolate

2-4pm - yard work (lifting rocks into and out of wheelbarrow, raking, etc)

5pm
Mint Chocolate Quest bar

10pm
6oz rib steak
leftover salad from Sunday with 1 Tbsp Bolthouse Salsa Ranch

[Leah Bruce]

Day 16 - Tuesday, May 25 (low carb day)

9am
buffalo chicken egg muffins (1/7th of recipe - entire recipe is 12 eggs, 1lb cooked chicken, 1/2 cup frank's buffalo sauce, green onions)

11:30am
Mint Chocolate Quest bar

2pm
1/6th cheeseburger quiche
leftover salad from Sunday with 1Tbsp Salsa Ranch

5pm
Mint Chocolate quest bar

6:30-7:30 - dragon boat practice (30s, 1m, 1m, 30s pyramids x 6 - head to head, 14 people in the boat)

9pm
2 Tbsp chocolate PB2 mixed with almond milk

[Leah Bruce]

Day 17 - Wednesday, May 25 (workout day)

10am
1/6th baked oatmeal (full recipe is 2c oats, 2c almond milk, 2 eggs, 2 apples, 1Tbsp cinnamon, 1/2 tsp french vanilla stevia)
topped with 1/4cup Liberte 0% plain greek yogurt mixed with 1 Tbsp chocolate pb2

12pm - Evolve boot camp

1:30pm
Turkey, Black Bean & Sweet Potato Chili (8oz, full recipe made 6 servings - http://fitnessista.com/2009/11/sweet-potato-black-bean-chili/ + 1lb ground turkey)

3pm
Mint Chocolate Quest bar

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