Day 8: Andrew

Andrew’s Goals
I eat to fuel myself enough to stay active as a father to a toddler, fit enough as a strength & conditioning coach, and powerful enough to compete in Olympic Weightlifting. I want to be strong enough to avoid getting brittle as I get older, healthy enough to avoid metabolic disease.

Andrew’s Nutrition
I eat 4-6 times a day to make sure I keep my metabolism consistent, with my biggest meal coming in the evening on days I workout hard.

We try to eat fresh whole foods (more or less paleo), but still enjoy the benefits of food science for convenience and storage. I probably cook more than Sheena does, but we also have to provide food for our 3-year-old so sometimes we just eat whatever we make- generally Annie’s mac and cheese.

Proteins: I always tend to have ground beef in the freezer, canned tuna in the cupboard, and eggs in the fridge. Most of our fats come from whatever I cook with- Kerrygold butter, coconut oil, olive oil, and sesame oil. Carbs come from wherever we can get them! Carbs are many. Large sack of white rice always at the ready (we’re Filipino!), frozen broccoli, riced cauliflower, cherry tomatoes, bell peppers, and green beans ready to be nuked in a time crunch or when out of the fresh stuff. We get Imperfect Produce CSA boxes every other week, otherwise we’ll hit up a grocery/farmer’s market for whatever recipes we decided on. My favorite produce is probably spinach, scallions, yellow onions, spring mix, Braeburn apples (fight me), and bananas.

(In a later post we’ll be sharing what our staff puts on their grocery lists.)

I try my best to avoid all the sugary, fatty stuff- but it’s the best! If I’m shopping and I see something I usually grab a once-a-week treat: could be ice cream, a bag of chips, a couple of sleeves of cookies, etc. Fortunately I do well with carbs metabolically so it’s been easy for me to “stay in shape” even when I’m eating like crap.

Andrew’s Favorites
I drink at least one Zevia (zero-calorie soda) a day. I have a ton of favorite recipes: pastel de papa, primalaya, and sinigang– basically everything I share on the blog is good too- find them here. Favorite meal is scrambled eggs or a breakfast sandwich (croissant + egg + ham + mayo). Favorite kryptonite is Chili Cheese Fritos or shortbread cookies.

Andrew’s Typical Day
When I wake I’ll try to crush as much water as possible to get the systems going. Some mornings I workout, and that’s generally on an empty stomach. Pre-workout or BCAAs or coffee if I need a lifeline. First meal usually includes a combo of eggs and butter, greens if I have them handy. Coffee. Will try to snack on some protein/fruit/or nuts in the mid-morning if my coffee wasn’t a latte. Lunch is usually heavier on carbs if I have my daughter (I just share), otherwise I’ll try to have a protein and greens. Another coffee or snack in the afternoon when I start coaching at FCF. If I workout in the evening I’ll try to supplement with a protein shake before I have a dinner that looks like lunch (protein, greens, carbs, all cooked in fat).

Andrew’s Hydration & Sleep
I’ve done way better in 2020 about my hydration so check out my journal for that- I don’t include my coffee or Zevias. I also suck at sleep- maybe average 4-6 hours daily.

Nutrition, Health, and Training Thoughts
How you fuel your body determines how your body performs and looks. It’s all connected and as an athlete in the gym who works really hard at completing your given exercises, why aren’t you as disciplined with your food intake?

CrossFit WOD for Monday 2/10/2020

handstand pushup strength ladder 4x (1-2-1)

EMOM for 18:00
a. 20/15 calories
b. 15 box jump overs
c. 20 kettlebell swings

Pick your poison- I would prefer the ski erg or Echo bike over the rower, but depending on the size of the class I just want you completing the work within each minute. Challenge yourself with higher boxes or heavier bells, but complete the work every interval!

Post-workout should be calf stretching and Super Pigeon.

READ: The Story of Breakfast, Part 1 – CrossFit

10 replies
  1. Miles S
    Miles S says:

    Thanks for posting, AB! Annie’s mac and cheese + a can of tuna is a great, fast, easy meal. Best with red pepper flakes and fresh parsley.

    Sunday, Feb 9th
    3 AM – 10 AM – 7 hours

    11 AM – breakfast power smoothie
    12 PM – rice, cauliflower, tofu, bagel, cream cheese, ham

    3 PM – bread, small portion cod, whiskey soda

    4 PM – mushroom slider, corndog, cheese bites, grapes, red velvet cupcake

    6 PM – 6 pc mint chocolate orange slices
    7 PM – 1 cup rice, 2 piece chicken thighs, broccoli remoulade, whiteclaw

    11 PM – meal bar, hot tea

  2. Samudra Banerjee
    Samudra Banerjee says:

    Monday (Feb 10)

    8:30 am:
    Banana + 1 grip walnuts

    Breakfast (10:15 am)

    Oatmeal (1/2 cup when raw), 1 cup grapes and strawberry mix, 1/4 cup yogurt, eggs (3 whites and 1 whole) fried in 1 tbs avocado oil

    Lunch (1:30 pm)

    1 cup cooked quinoa, 1 chicken breast (baked), 1.5 cups veggies (cucumber, celery, carrots, tomatoes) in spinach-cream dip.

    Late-afternoon snack (5:00 pm):

    1 vega protein bar (20g PRO, 27g CHO, 10g FAT), 1 apple

    Dinner (8:30 pm)

    1 chicken breast (baked), 1.5 cup veggies (broccoli, cauliflower, carrots, tomatoes) in spinach-cream dip.

  3. Kelsi
    Kelsi says:

    6am Powerlifing + water

    7:30-8:30 breakfast: 2 eggs, banana, peanut butter, coffee

    9am unexpected snack: a coworker brought back treats from her recent scouting trip to Cairo (#goals), so I had to try.

    11am: protein water, granola

    1pm lunch: meatless meatloaf, spaghetti squash with Mama Lil’s peppers, lentils

    3pm snack: builder bar, peanut butter

    5:30pm class. Lots of water while coaching.

    9:30pm dinner: 2 eggs, meatless meatloaf, granola, almond milk

  4. AB
    AB says:

    My Sunday 2/9

    8am wake, 12oz water

    10am 12oz water, 2 slices toast

    12pm WORKOUT: 5k ski, 100 back ext, 3:00 max strict dips, bicep openers
    – 12oz water with creatine
    – 32oz water with BCAA

    2pm croissant, 17oz water

    4pm 17oz water

    6pm 20oz tea

    6:30pm Din Tai Fung with the girls: Xiao Long Bao, garlic green beans, fried rice, veggie chow mein

    8:30pm 17oz water

    10pm Melona ice cream bar, chocolate chip cookies, 34oz water

    11:30pm Sleep

  5. Andrew S
    Andrew S says:

    Morning Workout – Whey Shake
    Breakfast – Egg white omelette, toast, “breakfast cookie”
    Lunch – Chicken chili
    Dinner – Pork loin, mixed vegetables
    Night – Casein, peanuts

  6. Sarah H
    Sarah H says:

    Monday 2/10
    More detailed journal on MyFitnessPal. @sarahbr11
    9am: skyr 130 kcal
    1pm: chicken thigh, mixed veggies, gummy vitamins 277 kcal
    7:30pm: chocolate, salmon, cauliflower 331 kcal

    Daily total: 876 kcal (lower than I would like, but I also went to bed at 8pm, which I count as a win)

  7. Ian
    Ian says:

    Monday 2/10
    12:30-8:30 Sleep

    11:30 Lunch
    – Turkey sandwich (wheat bread, horseradish cheddar cheese

    5:30-6:30 Crossfit

    7:00 Dinner
    – 1 bowl Homemade Tofu Malai Curry w/mixed rice

  8. Colin
    Colin says:

    Slept ~6 hours (which is definitely not enough for me)

    Breakfast: Coffee, a few handfuls of peanuts

    Lunch: large Kale/spinach salad, tofu, cheese, caesar dressing, a bell pepper, two carrots

    Dinner: 2 bowls – Modified Mali Kari from “East” by Meera Sodha. Onions, tomato passata, coconut milk, lime, tofu, broccoli, peanuts.

  9. Coach Sarah
    Coach Sarah says:

    Monday 2/10
    Coffee & larabar
    B: eggs, oatmeal with blueberries
    Apple, couple bites of Epic bar
    L: bowl of Ciopinno, cheese & crackers, few squares of dark chocolate
    Bowl of Cheerios
    Snacks @ parent meeting for Leta’s school: grapes, cheese, crackers, hummus, cucumber, la croix
    D (late): brisket sandwich & kale salad @ Woodshop BBQ, plus a handful of fries

    Not enough veggies today! 🙁

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