Day 4: Scott, Dave

Which means more the teams nutrition takes!

Post-Holidays Party is TOMORROW from 6:15pm to 8:30pm at Rhein Haus on 12th! We’ll have a private bar and three bocce ball courts so study the rules and be prepared to be competitive as usual.

Scott doing some dumbbell step-ups

Scott’s Goals
To have a healthy body and sustain muscle growth by eating the healthy diet humans were meant to eat while not supporting animal torture and environmental destruction.

Scott’s Food Choices
All plant based foods! Eat more veggies! Avoiding all animal products, protein isolates, and I try to avoid things that come in wrappers and things that I can’t pronounce. Read the ingredient labels! I’m into any tasty food. Seriously, go explore new food, there’s so much good food. Always trying something new.

CHOCOLATE is the kryptonite! If it’s in the house I’ll eat it so I usually don’t buy it.

Normal daily calorie consumption is 2,300-2,800, gain phase is 3,000-3,500

Scott’s Daily Meals, Hydration, and Sleep
Breakfast, morning snack, lunch, afternoon snack, 2nd afternoon snack, snack while coaching, dinner, post dinner snack.

Non-workout days are 60-80oz of water. Workout days are 100-120oz of water. I rarely drink anything that’s not water – don’t put that sugary shit in your body! Sleep is between 4-8 hrs depending on the lifeeeee.

Scott’s Take on Nutrition
As they say, you are what you eat. Nutrition, in my honest opinion, is 60% of health and fitness. If you workout but eat like crap, you’ll look and feel like crap. If you don’t workout but eat well you’ll probably look and feel great. After going Vegan, I have more energy, gain more muscle, have lower recovery time, and just all around feel better. Additionally, after going Vegan it meant I stopped eating dead food and started eating mostly live foods. Dead food is terrible for our stomachs, not nutritionally dense, and reduces our gut flora while live foods are amazing for us, nutritionally dense, and replenish our gut flora. I poop great, you probably don’t 


Which also means I have healthy gut flora and a healthy colon, something you’ve probably never even thought about.

Dave snatching 100lbs dumbbells at a competition

Dave’s Goals
Eat enough to maintain performance based goals by eating quality, nutrient-dense, ethically-treated foods.

Dave’s Usual Meal Choices
At 4:30am I have a big breakfast 4 eggs, almond/jelly sandwich, fruit.  Lunch is anywhere between 11am and 1pm where I might have leftover smorgasbord plus greens. Around 6:30pm will be a nice dinner of protein (chicken, pork, fish), grain (rice, quinoa), veggies (potato, squash, broccoli, kale, salad greens). I avoid processed junk foods, fast foods, prepackaged meals. Plus snacks, chocolate.

My favorite night is Taco night!

Dave’s Hydration
Try to drink 1 gallon, usually 3qts

Dave’s Sleep
6 hours on work days, 8 hours weekends.

Dave’s Kryptonite and How to Deal With It
Tim’s Cascade potato chips! First off, don’t buy them, but also stop stressing about it. You are not getting fat if you slip, in fact it’s good for the brain and stress levels to enjoy something you shouldn’t. Sometimes.

Dave’s Thoughts on Nutrition, Health, and Training
I look at training first. I need to eat to train. If my body and mind are telling me I’m hungry and wanting and that hamburger/lasagna/extra slice of cheese/extra round, I do it with little concern for my health.

However I think the potential health benefits of being positive about yourself and your body image, looking at food as an enjoyable experience and being okay at a sub-maximal body/weight can’t be ignored.  I think happiness overall is primary.  Instead of some arbitrary body composition of what health or beauty is, or our societal pressures of what you should look like, just be you.

Train and feed the beast when it’s hungry with ideally sustainable, nutrient dense ethically sourced foods.

Tony and Ryan aka “Moonboots”
Nathan and Kelsi
Ron and Miles

CrossFit WOD for Thursday 2/6/2020

4 rounds for time:
10 deadlifts, 110/70kg
10 box jumps, 32/24/20″
400m run (or 100 double unders)

Share time to whiteboard! Post workout is 20 Scorpions any which way then foam roll the lower back, glutes, and calfs. Spend a minute on the bike to flush out metabolic waste in the posterior after.

READ: Macros: Fat Loss vs Muscle Gain – BarBend

8 replies
  1. Alan Hudson
    Alan Hudson says:

    3 eggs, 2oz ham, 1/8th red bell pepper, coffee with cream
    6 oz Chicken, broccoli, sweet potatoes
    1oz nuts, 1 oz beef jerky
    Whiskey soda
    6oz salmon, Bok Choy in butter
    Raspberry Smoothie

    Power lifting + Tabata bike

    Here I thought I had a great recipe for a smoothie. Turns out after I checked my greek yogurt macros it had a bunch of sugar. 1 cup frozen raspberries, 1/2 cup greek yogurt, 4 tbsp heavy cream, 1 tbsp maple syrup, vanilla. Macros 7p, 11f, 30c. Tasty but need to drop the sugar. Next try, no sweetener and use Fage yogurt instead of Greek Gods(can they really be so different with the same top two ingredients…)

  2. AB
    AB says:

    Everyone posting is doing a great job!

    Please please ask questions and I can respond!

    My Wednesday 2/5

    5:45am wake (4.5 hours of sleep), 12oz water

    7:45am breakfast smoothie (Ellenos yogurt, Fatso peanut butter, collagen peptides, casein protein powder, ice), toast with Kerrygold butter

    10am 16oz chamomile tea

    1pm Annie’s white shells and cheddar (shared with Lily), Ghost cereal milk protein shake

    4pm 16oz tea

    5pm fig bar (from the gym snacks), 16oz water

    8:30pm 3oz garlic chicken, 1/2c rice

    9pm 6oz tuna + 2tbsp avocado mayo, two toasted slices DKB, 400g green beans, 20oz chamomile

    11pm 12oz Zevia Ginger Ale

    Hydration total: 80oz water, tea

    11:30pm sleep

  3. Miles S
    Miles S says:

    Really loved today’s entries from Scott and Dave!!

    Scott: he got me with the poop bit. My gut flora definitely stinks. I should try vegan for a minute

    Dave: really appreciate the mentality in this post! The most important thing hands down is to have fun and not be hard on yourself. Give yourself a break now and then. ESPECIALLY if you’re hardcore dieting. Stress will kill you faster than a shitty diet!

    Wednesday 2/5:

    9 AM – Banana

    10 AM – Chai tea latte

    12 PM – Reuben sandwich, pea soup (abused the samples)

    2 PM – Herbal tea, nuts, paleo bar

    7 PM – double portion pasta + meat sauce, burnt garlic bread (set off smoke alarm)

    12 AM – cheese quesadilla, sour cream + salsa, mint gelato

  4. Adrian
    Adrian says:

    Andrew told me I wasn’t getting enough protein so here goes.

    16 oz. of coffee starting at 8a til about noon. Fasted til noon (16 hours). Broke fast with the leftover stew (chickpeas, coconut milk, turmeric, topped with Greek yogurt). Ate a homemade peanut butter cookie (

    Worked out at 530p. This was when Andrew said I needed more protein.

    Rushed home for dinner and ate two slices of homemade sourdough, three fried eggs, a can of sardines topped with sambal.

    Stop eating alarm went off before I could eat another cookie.

    Soda water and tea til bedtime. Gnight.

  5. Sarah H
    Sarah H says:

    Thursday 2/6
    (Wednesday journal commented today on the Wednesday post)
    More detailed journal on MyFitnessPal. @sarahbr11
    (6am CrossFit)
    7:30am: oat protein shake and finished 24 oz H2O 290 kcal
    9am: cold brew coffee with creamer 35 kcal.
    1pm: 2 soft boiled marinated soy eggs, 3 oz chicken thighs, 3 oz frozen mixed veg, 0.5 c lentil brown rice mix, raw carrots, and vitamin gummy 461 kcal
    5:30pm: tangelo and clementine 172 kcal
    7pm: I had another game night with different friends, and I wanted to make sure I didn’t eat junk like yesterday. Before I left, I had a nice meal of salmon, cod, mashed cauliflower, and peas. At game night, I had a San Juan seltzer, cheez its, a bite of my partners cookie (way better than two whole cookies like yesterday), carrots, and a la croix (so I could feel like I was drinking something without actually trimming) total 722 kcal

    Daily total: 1679 kcal

  6. Kelsi
    Kelsi says:

    Rest day

    Wake: 7am; water upon waking

    Morning: Smoothie, hot chocolate kryptonites, peanut butter

    Lunchtime: Poke bowl

    Mid-afternoon: Lentils, cauliflower rice, brussels sprouts, la croix, peanut butter. Glad I planned better today because I was much snackier than the rest of the week.

    Dinner around 5:30: homemade red pepper soup, lentils, cauliflower rice, brussels sprouts, la croix.

    Could tell I didn’t drink as much water as the rest of this week. Likely why I felt “hungrier” this afternoon. Working to differentiate thirsties from hungries.

  7. David
    David says:

    Day 3
    430am – 4 eggs, 2 🍌, 1/4 almond/jelly Sando
    6-7am – Preworkout
    Class xfit, felt a low energy in class so did the wod with class. Think class challenged themselves and worked hard. Dubs weren’t great, but dls pretty easy and kept moving on bjs, jon and nyjat kept me honest with transitions.
    8am – Finished sando, Fuji 🍎
    10am – TTT33, BS
    11am – Snack
    2pm – Leftover smorgasbord (polenta, puttanesca, chicken, tofu, pork, broccoli)
    Dopio, chocolate chip cookie from ghost note – coffee good, 🍪 sucked, way too much sugar, brittle/crumbly, overall felt like grainy grandma sugar cookie receipt from some better house keeping from the 1970s that she cut out, paperclipped to Her favorite receipt index under CHRISTMAS and breaks out on holidays and visits from the grandkids, asking or more like pleading, “would you dears like a cookie, made them especially for you” to the chagrin of adolescence whom too polite to turn down such an offering, sacrificing their blood pressure for appearances in this house of hell surrounded by stiff furniture and glasses figurines.
    7pm finished all leftovers in house. Friday new set of dinners, thinking roasted brisket, maybe some salmon and rice.

  8. Coach Sarah
    Coach Sarah says:

    Thursday 2/6
    Coffee w/cream
    B: 3 eggs on a slice of toast, sumo mandarin
    L: turkey, bacon & cheese sandwich and pickle on the side; mini bag of crunchy cheetos, la croix
    A few apple slices + PB, handful of chickpea puffs
    D: big salad + quinoa, avocado, beef stew

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