The BOTF - Back On The Farm plan

The most exciting phrase to hear in science, the one that heralds new discoveries, is not 'Eureka!' (I found it!) but 'That's funny ...' —Isaac Asimov

4:00 AM - Alarm Goes Off
4:27 AM - Get Up
4:40 AM - cup of Black Coffee
4:45 AM - Morning Run (30 - 45 Minutes MWF)
Time: 52:17, avg bpm 133

6:00 AM - Breakfast

• 4 Egg whites w/ 1 Cup chopped peppers, onions, and mushrooms
• 1 Crown steamed broccoli florets
• 32 oz. water

7:00 AM - 9:00 AM
Large handful of almonds and brazil nuts
16oz water

9:30 AM Preworkout meal
1/2 cup oatmeal w/honey

11:30 AM - XYIENCE NOX-CG3

12:00 PM - Workout (Arms)
Standing Barbell Curl - 15 x 35#, 12 x 40#, 6 x 45#, 10 x 50#
Cable Triceps push outs - 15 x 30#, 12 x #40, 6 x 50#, 12 x 50#
Seated Db Curls - 13 x 20#, 8 x 25#, 5 x 30#, 12 x 20#
Close Grip Bench Press - 15 x 45#, 12 x 65#, 6 x 85#, 12 x 65#

Run on treadmill, start at 6 mph and every five minutes go up 1/2 mile per hour
Time: 13:00

1:15 PM - Post workout meal #1
1 Scoop Cytosport Muscle Milk w/10oz. Ice water

2:15 PM - Post workout meal #2
1 1/2 Cups Stew

3:15 PM - Post workout meal #3
1 Scoop Cytosport Muscle Milk w/10oz. Ice water

7:00 PM - 9:00 PM - Helped a friend move his 2 bedroom apartment into a 26' UHaul
9:00 PM - 9:30 PM Dinner
Not good - Burger King (Double Stacker, Dr. Pepper, Fries)
11:20 PM - Finished up the UHaul

12:30 PM - Bed
Weight: 231

Stew is made with:
Organic Beef Stew Meat, onion, oregano, basil, garlic, S&P, 2 Cups Water ( slow cooked 8+ hours in crock pot)
Remove Stew Meat from crock pot (reserve stock)
In a large pan:
sautee onions, carrots, leeks & celery in olive oil until they begin to caramelize
add in garlic, S&P and sautee a few minutes more
add (stock from crock pot)
add 1/2 head cabbage, (and kale but I substituted the leeks)
simmer with lid partially on for 20-30 minutes
add stew meat the last five minutes