Ingredient
1kg Chicken breast
Chicken stock
1 jar of Salsa
Olive oil
2/3 cup Brown Rice
Method
Boil chicken in pan with 2 cups of water and stock.
When cooked through, cut up chicken into small chunks and drain stock. Pour in olive oil and Salsa, simmer on lowest setting.
Cook rice separate from chicken then add to simmering mix.
Stir then serve up to suit macros.
52.8kgs training crossfit and no carbs
56.6kgs training Powerlifting
3kg LBM Difference
1st December 2013
National GPC Push/Pull
2nd December 2013
Living in the aftermath of a comp that didn't go too well. I feel deflated but only too happy for people who hit new PR's and Records.
I can't change a bad competition but can only put it behind me and move forward.
All my injuries held together on comp day but today I felt soreness in the left chest/shoulder, disappeared after my run.
Cardio
Went for a walk/run today. Sun was stinging hot at 17:30pm.
2.50kms at 9.11km/hr average.
Diet
Back to tracking every macro vs activity. Hard after a big weekend of big eating but I'd like to get my weight to 54kgs.
I will wait for my bloat to go before registering a new body weight.
3rd December 2013
I had my last shoulder/chest physio session today. Kylieann checked my upper body mobility and pain tolerance and it's almost back to normal.
I raised concerns about hip/lower back mobility and after checking flexion in a few directions, somehow my right side has almost lost all flexibility. I couldnt raise my right leg past 90º.
I have no idea how one side seizes up. After about 1/2hr work my remaining problem was in the adductors and getting the knees to open out. I have prescribed stretches and will go back in a week.
Hammies, glutes, adductors - you are my nemesis!
5th December 2013
December is such a shitty month for any sort of consistent training. Christmas is at my place this year and I need to start the arduous task of dismantling the Muscle Motion Power rack and moving everything back inside (at least it's air conditioned now!) I much prefer training outside but Im getting a layer of clear put down on my slab under the pergola so it looks pretty for Christmas Day!
Going to continue with Conjugate Method.
Working on 1rm's of
Squat: 105kg
Bench: 57.5kg
Deadlift: 133kg
Eating alot at the moment.
Going on holidays.
Going to make mobility a priority.
19th December 2013
I haven't been lifting too much this month but have been keeping up the cardio sessions. Eating at maintenance calories. December is just too hectic!
Had a deload session today.
3 x 8 @ 50% of main lifts.
