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Mark Madonna
02-15-2007, 03:49 PM
@12:30
1.75 lb chicken breast
1 lb mix greens
1 cup carrots
4 large avocados
@8
1/2 tri-tip
1/2 lb spinach

Dave Van Skike
02-15-2007, 06:53 PM
@12:30
1.75 lb chicken breast
1 lb mix greens
1 cup carrots
4 large avocados
@8
1/2 tri-tip
1/2 lb spinach

Did i read that right? a half a pound of spinach? for sure violates the law of don't eat anything bigger than your head rule.

Mark Madonna
02-19-2007, 12:45 PM
Spinach is usually steamed so it does not take 1/2 hour to eat it.
Friday
Two tacos, just meat
2 chicken breast with cayenne pepper mayo
4 cocktails
Saturday, no rugby nose still recovering
1.5 lb sausage, 4 eggs, 1 tortilla,
Cold BBQed chicken 2 drumsticks, 4 thighs, 1 pound steamed spinach
Sunday
5 eggs, lb bacon, 1 onion, 2 tomatoes, 1 clove garlic, lb spinach steamed
4 chicken fingers with ranch, 1 beer
2 Chicken breast with cayenne pepper mayo, .25 lb cheese,
lb frozen blueberries and raspberries, 1 cup wine
Monday BW=248lb
3 chicken breast, 1 lb spinach steamed, 3 avocados, lb celery, lb carrots

Mark Madonna
02-20-2007, 04:27 PM
mon night: 1/2 lb fish, 1/4 lb lettuce, 1/2 lb salsa
tuesday
5 eggs, 4 tablespoons Cod Liver Oil
2 chicken breast, 1/2 lb broccoli steamed, 1/2 lb spinach steamed, 5 avocados, 1 can smoked oysters in cottonseed oil, 25 macademia nuts

Tony Ferous
02-21-2007, 01:23 AM
Just to clarify your meal timings...you didnt eat all this in one sitting did you?
4 tbsp of CLO is alot of vitamin D too...

tuesday
5 eggs, 4 tablespoons Cod Liver Oil
2 chicken breast, 1/2 lb broccoli steamed, 1/2 lb spinach steamed, 5 avocados, 1 can smoked oysters in cottonseed oil, 25 macademia nuts

Mark Madonna
02-21-2007, 03:32 PM
I read that taking CLO on an empty stomach won't do as much good because the fat is converted to energy. So, I leave the CLO at home and sometimes I remember to take and sometimes, forget for 2 weeks, so I will take a larger amount than normal, I hadn't taken it in a while so I took 4 tablespoons after eggs.

For the food timing, I will start putting down a time I start eating for clarity, the 5 eggs...etc was at 6:30am, and chicken breast..etc was 12:00 pm
Tuesday 8pm 1/2 lb pork loin, 1/2 cup frozen blueberry, 1/2 cup frozen rasberry
Wednesday
8am 25 macademia nuts, 1 can smoked oysters in cottonseed oil, 8 fish oil (Costco) pills, 1 glucosimine chrondroiton
11am 1.5 lb pork tenderloin, 1 cup salsa, 1/2 lb spinach steamed, 1/2 lb broccoli steamed, 3 pm 3 large avocados

Frank Needham
02-21-2007, 05:11 PM
Mark, could you throw in some stats about your current weight, goals, and so forth? I'd like to see where you wind up with this in relation to where you started from.

Mark Madonna
02-22-2007, 02:25 PM
BW @250lb, Goals:
1. stay around 250lb and get leaner.
2. write down what I eat
3. up fat oxidation during the week
4. replenish glycogen for the weekend
5. feel great for rugby games on saturday

Wed 7:00pm 1.25 lb ahi tuna, 2 cup cooked turnip, 2 cups cooked squash, bottle wine, pear
9:30pm cup frozen blueberries and raspberries, 2 oz. dark chocolate

Thurs 6:30 am 4 eggs
7:30 9:00 32oz coffee
10am 1 lb ahi tuna, 1 cup carrots, 8 Fish oil caplets, glucosimine chron tablet, 25 macademia nuts
3pm 1/2lb ahi tuna, 1/2lb spinach steamed, 1/2lb broccoli steamed, 4 avocados

Mark Madonna
02-23-2007, 11:56 AM
Thurs 5:30 pm 1/2 lb frozen mangos
8:30pm 1/2 lb shredded pork, 1 cup apple sauce, 1 cup cabbage, 4 pints beer
Friday 7:00am 6 eggs 4 tblspns mac cash nut butter
11 am 1/2 lb pork loin, 1/2 lb celery, 8 fish oil caps, 1 glus chron

Mark Madonna
02-27-2007, 10:42 AM
Friday 8pm 2 4x4 protein style animal style, 10 pm 4 oz jaeger
Saturday 10am 2 pork chop, 2 eggs, potato hash brown, cup fruit
4 pm 2 pieces of pizzas, 6pm beef taco, chicken taco, fish taco, no tortilla, 4 oz. jaeger, 2-40s coors light, 9 pm 2-2x2 protein style animal style
Sunday 6:00am 1 lb scramble eggs, 1lb chorizo, 1.5 lbs mixed fruit, 4 oz tri-tip
2 pm 3 cookies, 4 pork ribs, 1/2 lb turkey breast, cup salsa, 1 nectarine
8 pm bottle cashew mac butter, .25 lb Tillamook cheddar cheese
Monday
12:00 .75 lb sausage, 1 lb hamburger, lb carrots
3 pm .5 lb hamburger, lb carrots
8 pm bottle cashew mac butter, lb frozen tropical fruit, lb ground turkey
Tuesday
9 am 1 oz chocolate brownie, bottle cashew mac butter, lb turkey breast

Mark Madonna
02-28-2007, 04:36 PM
Monday 1pm 1lb turkey breast, 1lb carrots, .25 lb ground turkey, .5 lb mixed vegetables, 8 fish oil caplets, 1 gluc chron
8pm 1 quart beer, .25 lb tri tip, 4 tablespoons almond butter

Tuesay 10am 1lb tri tip, .25 lb mixed vegetables, 15 mac nuts, 3/4 lb trail mix
2pm 1 lb tri tip, .5 lb mixed vegetables, 1 gluc chron

Mark Madonna
03-01-2007, 10:26 AM
Wed 5 pm .25 lb tri tip, .13 lb mixed vegetables
8 pm 1 lb cod, .25 lb frozen mangos&papayas, 2 tbspns almond but, .5 lb asparagus &broccoli

Thursday, 11am .5 lb cod, 1lb dover sole, .5 lb spinach steamed, .5lb broccoli steamed, .5 lb asparagus steamed

Mark Madonna
03-05-2007, 05:51 PM
Thursday 5pm 1lb dover sole, 2 head lettuce
Friday 1am rib steak 16 oz., potato, Alcohol Tequila, coors light
11am buffet??? alcohol, tequila, Coors light, jaeger
10pm rib steak, potato
Saturday
10am buffet
7 pm porterhouse, potato, alcohol tequila, crown
Sunday 9am 2eggs, 1 pattie sausage
2 pm .25lb beef, .25 lb chicken fajatas,
Monday 12pm 1/2 lb tri tip, 3 heads lettuce, 1 cup artichokes, 40 almonds, 1 can smoked oysters

Mark Madonna
03-06-2007, 12:50 PM
Mon 7pm 1lb beef carne asada, 1/2 onion, 1 cup sour cream, 5 oz cheese
Tuesday 2 romaine hearts, 1 cup artichoke hearts, 1/2 lb cheese, 1 lb beef carne asada, 3 cups spinach

Mark Madonna
03-08-2007, 08:48 AM
wed 10am 1.5 lb pork loin 1cup artichoke hearts, 2 cups carrots 1 cup grapes
1pm 1/4 jar cashew mac nut butter
6:30 pm 15 oz ribeye, 1 cup spinach, 1 baked potato

Mark Madonna
03-09-2007, 11:39 AM
Wed 5pm 3x(5psnatch,5OHS,5C+J,5thruster@95lbs), 3x (20pullups,dips)
Thursday 10am 1 lb pork loin, 2 cups carrots, 1 cup grapes,
3pm 1/4 jar cashew mac butter
6pm practice
9pm .5 lb pork loin, 1 cup carrot, 2 pints beer
Friday 11am 1 lb pork loin, 1 cup artichoke hearts, 2 cups carrots, 1 cup grape
2 pm 1 lb mushrooms, 1 large onion cooked with cinnamon on top

Mark Madonna
03-12-2007, 09:00 AM
Friday 8pm can't remember
Saturday 9am 3/4lb pork loin, 1lb frozen mixed pineapple, mango strawberry, papaya, 2 cups carrots, 40 almonds
1pm 80 minute rugby game at #8, 40 minute seconds game at #8
5 pm 3/4 lb hamburger, 1 head iceberg lettuce, .25 lb cheese, 1 cup salsa, 1 40oz beer
9pm 1 magarita, (1 cup frozen strawberry, 1 lime, 1 cup frozen mango, tequila
Sunday 10am 3/4 lb bacon, 1/2lb shrimp, mayo with tapatio, 1/2 lb mangos, 1 lb pineapple
2pm 1 head iceberg lettuce, 1/2lb beef, 1/2 lb cheese, 8 tablespoons sour cream, 1 cup salsa
7pm 1/2 lb tri tip, 1 lb frozen mixed tropical fruit, 1/4 jar cashew nut butter, 3 glasses wine
Monday 6am swim 100kick, 100 free, 200 back, 400 free, 200 back, 100 free, 50 under water

Mark Madonna
03-12-2007, 12:10 PM
Monday 11am 3 cans solid white tuna, 1 can wild salmon all from costco, 4 tablespoons mayo

Mark Madonna
03-13-2007, 03:26 PM
Monday 3pm .25 lb trail mixed almonds, nuts, dried fruit, 2cups grapes, 2 cups carrots, 1 can smoked oysters
6pm 4 chicken thigh, 4 tablespoons mayo with cayenne pepper, 4 oz cheese
Tuesday 9am 2 chicken breasts with spaghetti sauce, .25 lb almonds, 2 oranges
2 pm 1 can smoked oysters, 2 oranges, .5 lb trail mix almonds dried fruit

Mark Madonna
03-14-2007, 03:24 PM
Tuesday 5pm 1 cup ice cream cookies and cream
9pm 2 cups frozen blueberrys, 1 cup frozen raspberries, 1/4 jar almond butter, 1 can murphy's irish stout
Wednesday 11am 1/2 lb hamburger, 1 onion, 1 lb mahi mahi, 3 cups frozen vegetables
3 pm 1 orange, 2 cups carrots, 10 fish oil caplets,

Yael Grauer
03-14-2007, 03:52 PM
Tuesday 5pm 1 cup ice cream cookies and cream
9pm 2 cups frozen blueberrys, 1 cup frozen raspberries, 1/4 jar almond butter, 1 can murphy's irish stout

YUM!

Mike ODonnell
03-14-2007, 04:36 PM
1 can murphy's irish stout

Yumm is Right!!

Mark Madonna
03-15-2007, 11:52 AM
Wednesday 5 pm snatches 10x95lb,10x115lb, 5x125lb, 5x135lb, 5x145lb, 5x95lb
6pm 1lb sausage, 1 bottle wine
8pm 1 large popcorn w/ butter, 300
Thursday 8am .25lb sausage, 1 can smoked oysters, 3 oranges, 1 avocado, 2 cups artichokes, 1 -60z bag lettuce
12 pm 5 chikcen thighs, 1-6oz bag spinach, 10 fish oil caps

Mark Madonna
03-16-2007, 04:42 PM
Thursday 8pm 2 pints smokehouse ale
10pm 1 pint high life, 1 pint hagen daz chocolate
Friday
10am .25lb new york steak, 1 cup artichoke hearts, 1 6oz bag spinach
2 pm 1 chicken thigh, 1 sausage link, 1 6 oz bag mixed lettuce, .5 lb almonds

Mark Madonna
03-19-2007, 01:35 PM
Friday .5 lb hamburger, .5 lb mixed frozen fruit
Saturday 10am .5lb hamburger, 1 lb mixed fruit, 1 chicken thigh, 1 avocado
1pm rugby game 80mins at #8,
4 pm 1lb top sirloin, 4 coors light
Sunday 10am .5 lb shrimp, .5 lb blueberries, 3 avocado, 1 chicken thigh, 1package frozen peaches,
3 pm 6 beers
10pm chicken fajitas
Monday 12pm 2 6oz can tuna, 1 6 oz can salmon, 3 oranges, .25 lb almonds

Mark Madonna
03-20-2007, 11:51 AM
Monday 5pm 1/2 chocolate bar, 4 boxes junior mints
Chainsaw for 1 hour & moving branches/logs
9pm 1 lb chicken stew, mushrooms, squash, carrots, in wine sauce 1/2 lb asparagus on the side
Tuesday 7am .5 lb turkey breast, 1 avocado, 2 oranges
10 am 1 lb chicken breast w/ garlic and herb seasoning & prego sauce, 32oz brewed coffee
3 pm 1lb chicken breast w/ garlic and herb seasoning&prego sauce, 1/2lb aspargus, 1 lb green beans, .5 lb turkey, 1 avocado, 1 orange, 10 fish oil caps

Mark Madonna
03-21-2007, 04:42 PM
Tuesday 5pm 5000m row 19:30
7pm 10 Tecate's with a little lime & some Jaeger
Wednesday
7am .25lb turkey breast
9 am 1.5 lb ckicken breast, 1 avocado, 1 pear, 32 oz coffee
3 pm 1 slice pizza, 1 doughnut, 20 oz coffee, 10 fish oil caps, 1 glucos chron

Mark Madonna
03-22-2007, 10:07 AM
Wednesday 7pm 2 fish tacos, 1 tritip taco, 1 chicken taco, no tortillas but lots of salsa, 1/2 mexican salad with chicken
10 pm 1 cup frozen blueberries, 2 cups mixed tropical fruit, 1/2 bottle wine
Thursday
7 am .5 lb turkey breast, 2 tablespoons almond butter
9am 1.5 lb chicken breast with 1/2 cup prego spaghetti sauce, 32 oz coffee
12pm .25lb turkey breast, 4 avocados, 5 mini oranges

Mark Madonna
03-23-2007, 11:15 AM
Thursday 9 pm 1/4 bottle wine, 5 beers, 2 calzones, 1 slice pizza,
Friday 7am 10 thrusters 50 lb dbs
10am 1/4 jar 26oz costco almond butter, 1 can smoked oysters, 1.5 lb turkey breast, 32 oz coffee

Mark Madonna
04-04-2007, 08:44 AM
Monday got in from Wales @ 2am
9 am 1 lb hamburger, 1/2 lb chicken breast, 40 brazil nuts
9 pm 2 cups mixed frozen fruit, 1/2 turkey and mustard
Tuesday
8am 2 doughnuts 1/2lb turkey breast and mustard

Mark Madonna
04-06-2007, 10:29 AM
Tuesday 12pm 1 lb turkey breast, 4 tablespoons mustard, 30 brazil nuts
6-8 pm rugby practice 2 hours
9 pm 1 cup blueberries, 2 cups tropical fruit, .25 lb turkey breast
Wednesday 6am 8 laps 100m w/5lunge 3 squat, 200m w/ 3 burpees, 10 50 m sprints
8am 1 lb turkey breast, 20 brazil nuts, 4 tablespoons mustard
Thursday 10 am and 5 pm finish bucket o stew, 1.5 lb deer meat, 3 carrots, 1/2 celery stalk, 2 onions, 5 garlic cloves, 1/2 head cabbage,
12 pm double hamburger w/cheese, pickle, tomatoes, .25 lb french fries, no bun
6-8pm rugby practice felt awesome
9 pm 4 pork spareribs with 1 bag salad, 1 cup blueberries
Friday 6am RR tie on shoulder 5 squats then walk 300 yards, 21 100lb med ball C+J
RR tie on shoulder 5 squats then walk 300 yards, 18 35lb db C+J
RR tie on shoulder 5 squats then walk 300 yards, 15 35lb db burpees
RR tie on shoulder 5 squats then walk 300 yards, finish 22:53
8-10am bucket o stew, 1.5 lb deer meat, 3 carrots, 1/2 celery stalk, 2 onions, 5 garlic cloves, 1/2 head cabbage,

Tony Ferous
04-24-2007, 07:26 PM
mark, are you fasting? :-)

Mark Madonna
04-25-2007, 03:02 AM
no just not in the country,NZ now, not enough time in the day, to think about what I am eating,
I have tried it a little time at IF, but I am living and eating out of someone else kitchen so I eat when they do and try not to eat bread or a bunch of salt, they look at me funny sometimes, but I growl and it makes them think about something different. I will write down what I ate that day,

I am at 111.3 kgs right now.

8 am 100 grams butter with one piece toast, two eggs, 2 pieces meaty bacon
12pm 1 lb lasagna,
7pm .5 lb lamb leg, squash, butter, three 1/2 corn ears