6AM – 2 ounces canned salmon, 1 celery stalk, 1/2 Tbsp mayo, 1 Coconut Oil Bite (1TBSP CO, Cocoa, Tahini, dried coconut flake & a few sunflower/pumpkin seeds)

9AM – cappo (1/2 cup milk, espresso, sprinkle of cocoa)

11AM – unsweetened tea

1PM – 5 chicken wings w/ hot sauce, 1 & 1/2 cup chopped broccoli salad, 1 Coconut Oil Bite

6PM – 3 Bocconcini mini-balls, 1 cup unsweetened tea

7:30 PM – 5 ounces veal chop grilled, 1 cup roasted pumpkin, salad (lettuce, rocket, tomato, mushroom, oil/vinegar dressing), 1 glass red wine

 

Calories per Fitday:  1517

  Grams Calories %-Cals  
Calories  
1,517
    
Fat
100.7
894
60
 %
Saturated
45.8
403
27
 %
Polyunsaturated
12.3
110
7
 %
Monounsaturated
25.2
225
15
 %
Carbohydrate
37.6
128
9
 %
Dietary Fiber
10.1
      
Protein
89.0
368
25
 %
Alcohol
15.4
107
7
 %
 
Fat

  (

60

%)
Carbs

  (

9

%)
Protein

  (

25

%)
Alcohol

  (

7

%)

 

1 & 1/2 L H2O

 

Exercise:

T5T (The Five Tibetans)

Slow Burn-12 exercises, 4-6 reps

20 minute HIIT on bike

5k beach walk