Day 3: Ron, Miles

… and that means another round of staff nutrition thoughts!


Ron’s Goals
Gain an extra 10 lbs of clean, lean muscle. I drink 40-50 oz of water a day. Go to bed at 9/9:30pm and up around 5:30/6am

Ron’s Food Choices
Potatoes, rice, noodles, vegetables (love Brussels sprouts), fruit (typically grapefruit, blueberries, or raspberries), peanut butter, coffee, typically a macaron or two a day before working out.

I avoid red meat, foods with high added sugar count, foods with high preservatives or refined ingredients, highly processed foods. That said coconut ice cream is my kryptonite. I go in spurts. If I have to have it I’ll buy a pint and shave an even layer off each night. Typically lasts at least a week this way.

Chili is my favorite food, love making protein balls as a snack, macarons are my favorite sweet, addicted to espresso thanks to my fiancé André.

Ron’s Eating Habits
Breakfast first thing for fuel to start, my lunch is typically two hours before working out, my dinner is normally an hour after working out, and whenever I’m hungry in between. Normally over 3,000 calories a day total.

Ron’s Last Thoughts
The type of food you take in enables health & body function. Food fuels training when done correctly and at the correct times.


Miles’ Entire Take
I like to think that my relationship with food is less dysfunctional than your average American but I’m far, far, far away from perfect. Being a tall and skinny guy it’s always been easier for me to lose weight than gain it, so my eating habits over the years have been a constant battle to eat enough to maintain my weight alongside a moderate amount of lifting and training.

I’d really like to eat an additional 1,000 calories per day, with a diet full of healthy carbs and lots of protein. That, however, requires discipline, and when I’m just “getting by” I’m not as motivated to change!

The bare truth: my days almost always have one or two healthy meals (spinach smoothies, chicken and veggie dinner) packed in them, but in between I eat a lot of crap! Snacks, candies, empty carbs, fast food, frozen food, pancakes. Ice cream is definitely my kryptonite, and my method of avoidance is to just not buy it (unless its on sale at the store…). Also, I almost always eat at a caloric deficit.

I eat almost anything, I’m not picky, though my favorite recipes are often the easy ones: meaty stews during the winter and cold chip-dipping snacks in the summer (ceviche!!!). I eat at almost any time of the day. It all starts with my sleep: My sleep habits have never been consistent, with many nights staying up well past midnight and getting an average of 5-6 hours per night. The average color of my pee is a custard yellow. I need more water. See what I mean about being far from perfect?

I know it all starts with diet, and I want to get that hammered down. When I’m at a calorie deficit or my tummy is full of crap, my training at the gym suffers. And my mood. I must and want to eat more and better food!

Tony and Ryan aka “Moonboots”
Nathan and Kelsi

CrossFit WOD for Wednesday 2/5/2020

for time:
70 burpees
60 sit-ups
50 kettlebell swings, 24/16/12kg
40 pull-ups
30 overhead kettlebell lunges, 24/16/12kg

Performance does
for time:
70 target burpees, 6″
50 perfectly-vertical kettlebell swings, 32/24kg
40 chest-to-bar pull-ups
30 overhead kettlebell lunges, 32/24/16kg

Share time to whiteboard. Post-workout is an easy walk/jog around the block to flush out that metabolic waste from the workout. Hips of Glory then Super Pigeon 1:00/position/side then Seated Shoulder Extension for as long as you can bear it.

READ: Training Vs. Competing – CrossFit Vashon

8 replies
  1. AB
    AB says:

    Tuesday 2/4

    7:30am wake (7.5 hours of sleep)

    8am 5 eggs in 1tbsp Kerrygold butter, splash of olive oil, Maldon finishing salt, black pepper, 16oz water

    10am banana, sugar-free vanilla latte

    12pm HIIT class, 16oz water

    1:30pm 6oz Korean short ribs, 4oz chicken, rice, 12oz green tea

    8:30pm 6oz Korean short ribs, rice, Asian salad with roasted sesame dressing (cabbage, carrots, sesame seeds), 12oz Zevia Ginger Ale

    10pm 6oz Marionberry Ellenos yogurt, 16oz chamomile tea

    1:30am sleep 😴

  2. Adrian
    Adrian says:

    Ok. Another day of waiting until noon to eat anything. Being busy at work helps. So does coffee.

    Today, I had more leftover “The Stew” from Alison Roman with Greek yogurt, mint and sea salt on top. Around 3, I had a slice of sourdough and some cheese. Worked out at 530p then came home and had more soup and four homemade sugar cookies sans frosting.

    Currently making BA’s Best Peanut Butter Cookies. Can’t eat the dough dough (though).

  3. Kelsi
    Kelsi says:

    I haven’t been hungry in the mornings this week, so started the day with water… then my new kryptonite of hot chocolate + espresso.

    Late-morning snack was homemade chia pudding. And some peanut butter 😋

    Lunch was more homemade Meatless Meatloaf, this time with sweet potato, lentils, and cauliflower rice as my sides.

    My afternoon featured a granola bars, which I try not to do normally, but it was a better decision than the box of Trophy cupcakes right behind my desk. I’ll plan better tomorrow.

    Doubled up at the gym today (5:30 class/6:30 oly), so around 5pm I drank protein powder with water (rather than eating something solid—nothing like burping during burpees to remind you of your most recent meal 🙊). The protein drink somehow tied me over until 7:30.

    Made myself my favorite smoothie when I got home and had a little bit of my poke bowl.

    Nighttime routine tonight consists of stretching, wearing compression sleeves from all the upper body work this week, using my HyperVolt on my tight quads, and drinking some water—while binging some crime doc that I’ve probably watched before ☺️

  4. David
    David says:

    5am big apple
    6am 4 cups black coffee
    730 machiato, croissant from amandines (way better than starbucks)
    830 pre workout
    9am more pre workout
    9-1030 training (movement efficiency, scap progression, metcon wb/dbl db/c2b, bi/tris bb
    11am crappy chocolate chip gluten free (blah!)
    130pm banana, leftover smorgasbord (squash, shrooms, quinoa, edamame, carrot, broc), chicken breast.
    8pm pork, chicken, 3 bowls of leftover smorgasbord (same + mobu tofu).
    Maybe a almond butter/jelly sandwich because I’m craving sweet and I don’t have any chocolate fudge b+j icecream

  5. Liz
    Liz says:

    Breakfast (I eat this or oatmeal almost every standard, non-weekend day…) 2 eggs with salsa, 1/4 avocado, 1 c cherry tomatoes, banana

    Lunch: Poke bowl + 2 bevita cookies

    Snack: 4 club crackers with cheddar

    Snack: puffed chickpeas + banana + 1 graham cracker (too many snacks today! but my meal timing was off)

    Dinner (late): quinoa with chickpeas and roasted cauliflower and broccoli

  6. Sarah H
    Sarah H says:

    Wednesday 2/5
    More detailed journal on MyFitnessPal. @sarahbr11
    (6am CrossFit)
    7:30am: oat protein shake and finished 24 oz H2O (water goal to finish my water bottle on my walk home from CF inspired by Kelsi) 290 kcal This is my usual breakfast. It’s quick and easy, and it keeps me going through the AM.
    9am: cold brew coffee with creamer 35 kcal.
    12pm: 2 soft boiled marinated soy eggs 140 kcal
    1pm: planned on eating my meal prepped food, but there was an office bday party and I ate all the food there. I need to rein it in at the office. There is always more food. Cake/pizza/veggies/chips/guacamole/BBQ chicken. 801 kcal
    6pm: another piece of cake because I am weak. 293 kcal
    7:30pm: my wonder partner brought home oysters and we had a friend over for board games. Probably could have cooled it on the peanuts. Peanuts/oysters/gin martini/glass of wine, and TWO cookies. 1096 kcal. And that is how you quickly go from not a great day to eating nearly a day’s work of calories in one meal.

    Total: 2621 kcal (920 kcal over maintenance!!!)

  7. Miles S
    Miles S says:

    Loving these entries, it’s awesome getting a look into others’ food lives, really makes me want to step it up!!

    Sleep this week: inadequate, average of 4 – 5 hours per night
    DEFINITELY felt it trying to workout Wednesday, felt very weak and low endurance so I did a light one
    My goal the rest of the week is to avoid late time snacking and sleep at reasonable hours

    (my future entries will be about my diet from the day before)

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