Today I woke up feeling great. I am congested, but it is in the chest and not the head. Therefore, I hit the gym for a nice and easy cardio workout. I did some steady state cardio on the recumbent bike for 20 minutes just to get the blood flowing. It felt so good to be moving my body again! I can't wait until Monday to hit the iron! I admit it was so tempting to do a little lifting today, but sticking to what my body has been saying overruled my excitement.
I spent the day planning my meals for next week. I've decided to plan my meals in more detail. I feel like I need the added control. Depending upon my results next week (I'm not putting much into the results this week due to my illness) I will possibly go to a 4 low, 1 high cycle. I honestly feel like I'm sensitive to the carbs and this next week will either prove or disprove that theory.
I am currently re-reading Burn the Fat, Feed the Muscle by Tom Venuto to get some inspiration and pick up some new (forgotten) ideas. It has been 18 months since I last read it, so I feel it is a good idea to get back into it again.
Accountability Log:
| Week Begins 3/23/2008 | |||||||
| Sun | Mon | Tues | Weds | Thurs | Fri | Sat | |
| Cycle spot | LC | LC | LC | HC | LC | LC | LC |
| M1 * | 5:30 a.m. | 3:30 a.m. | 3:30 a.m. | 3:30 a.m. | 3:30 a.m. | 3:30 a.m. | 5:30 a.m. |
| M2 * | 8:30 a.m. | 6:30 a.m. | 6:30 a.m. | 6:30 a.m. | 6:30 a.m. | 6:30 a.m. | 8:30 a.m. |
| M3 * | 11:30 a.m. | 9:30 a.m. | 9:30 a.m. | 9:30 a.m. | 9:30 a.m. | 9:30 a.m. | 11:30 a.m. |
| M4 * | 2:30 p.m. | 12:30 p.m. | 12:30 p.m. | 12:30 p.m. | 12:30 p.m. | 12:30 p.m. | 2:30 p.m. |
| M5 * | 5:30 p.m. | 3:30 p.m. | 3:30 p.m. | 3:30 p.m. | 3:30 p.m. | 3:30 p.m. | 5:30 p.m. |
| M6 * | 7:30 p.m. | 6:30 p.m. | 6:30 p.m. | 6:30 p.m. | 6:30 p.m. | 6:30 p.m. | 7:30 p.m. |
| Weights * | N/A | Lift | Lift | N/A | Lift | Lift | N/A |
| Cardio * | N/A | PM | PM | AM | PM | PM | AM |
| Abs * | N/A | FYA | FYA | N/A | FYA | FYA | N/A |
| Water * | 240 oz | 240 oz | 200 oz | 200 oz | 240 oz | 240 oz | 240 oz |
| Post-workout nutrition * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Pre-sleep nutrition * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Vitamins/Supplements * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Accountability * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Cals within 5% (+/-) * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Target Cals | 2250 | 2250 | 2250 | 2700 | 2250 | 2250 | 2250 |
| Cals | 2310 | 2299 | 1812 | 2812 | 2298 | 2219 | 2271 |
| Ratios (C/P/F) | 25/46/29 | 25/45/30 | 24/46/30 | 23/47/30 | 24/45/31 | 23/46/31 | 23/45/32 |
| Total Completed | 15 | 15 | 7 | 12 | 11 | 12 | 15 |
| Total Possible | 15 | 15 | 15 | 15 | 15 | 15 | 15 |
| Mission 2 Total Complete | 742 | 757 | 764 | 776 | 787 | 799 | 814 |
| Mission 2 Total Possible | 750 | 765 | 780 | 795 | 810 | 825 | 840 |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Woo hoo! First perfect day since getting sick!
Nutrition Log:
| Mission 2: Day 56 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 56: March 29, 2008 | |||
| 5:30 a.m. | Meal 1: Protein shake with banana and Udos and oatmeal and 3 glasses of water | ||
| 5:30 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs | ||
| 6:00 a.m. | Workout: 20 Minute Steady State Cardio | ||
| 7:00 a.m. | Supplements: Protein shake, BCAAs, glutamine | ||
| 9:00 a.m. | Meal 2: 1 egg, 5 egg whites, oatmeal, large salad and 3 glasses of water | ||
| 12:00 p.m. | Meal 3: Protein shake with banana and Udos and Oatmeal mixed with non-fat milk, large salad, and 3 glasses of water | ||
| 3:00 p.m. | Meal 4: Lean flank steak, spanish rice, large salad and 3 glasses of water | ||
| 6:00 p.m. | Meal 5: Chicken breast, large salad and 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water |
Workout Log:
| Workout Log: | |||
| Steady State Cardio (recumbent bike) | 20 minutes |
Woo hoo! First trip to the gym since Monday!
Thought for the Day:
Even when you think you are giving it your all, dig down deep and give even more because most likely you have more to give.
Until tomorrow…GET BACK TO LIFTING!
