As I did my 45 minute cardio session today I was thinking about nutrition. My mind tends to wander on the longer cardio sessions and today was no different.
I realized that I tend to eat a pretty routine menu. I don't put in alot of variety for several reasons that I will now discuss.
Calories and Macronutrients:
It takes alot of work to get the calories right and the macronutrient ratios are next to impossible to get perfect. Don't even try getting them (macronutrient ratios) exactly correct. Get them in the ball park and you are good. By eating the same thing I don't have to mess with that very much.
Ease of preparation
By eating the same basic menu, my preparation time is shorter. I am able to make alot of the same food all at once and then bag it for later use.
Mental comfort
By eating the same menu I am comfortable mentally. I know that I've met my calories and macronutrient ratios before I even begin. I have a routine and it makes me feel comfortable.
Conclusion
These things make it much easier to be on a fat loss program. I know exactly what to eat on a low carb or a high carb day. It takes all the guess work out of the mix.
Accountability Log:
| Week Begins 3/2/2008 | |||||||
| Sun | Mon | Tues | Weds | Thurs | Fri | Sat | |
| Cycle spot | HC | LC | LC | LC | HC | 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 | 240 oz | 232 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 | 2700 | 2250 | 2250 | 2250 | 2700 | 2250 | 2250 |
| Cals | 2719 | 2199 | 2276 | 2241 | |||
| Ratios (C/P/F) | 41/38/21 | 39/41/20 | 38/41/21 | 39/40/21 | |||
| Total Completed | 15 | 15 | 15 | 15 | |||
| Total Possible | 15 | 15 | 15 | 15 | |||
| Mission 2 Total Complete | 427 | 442 | 457 | 472 | |||
| Mission 2 Total Possible | 435 | 450 | 465 | 480 | |||
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 32 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 32: March 5, 2008 | |||
| 3:30 a.m. | Meal 1: Protein shake with banana and Udos and oatmeal and 3 glasses of water | ||
| 3:30 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs | ||
| 4:00 a.m. | Workout: 45 minute cardio session | ||
| 5:00 a.m. | Supplements: Protein shake, BCAAs, glutamine | ||
| 6:30 a.m. | Meal 2: Chicken (6 oz), oatmeal, large salad and 3 glasses of water | ||
| 9:30 a.m. | Meal 3: Chicken breast, large salad, oatmeal and 3 glasses of water | ||
| 12:30 p.m. | Meal 4: Chicken (6 oz), 2 cucumbers, apple and large salad and 3 glasses of water | ||
| 3:30 p.m. | Meal 5: Chicken breast,2 cucumbers and large salad and 3 glasses of water | ||
| 6:30 p.m. | Meal 6: Chicken breast, brocolli, carrots,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 | 45 minutes |
Final words of the day:
Don't ever give up. No matter what adversity you face, never give up. Every obstacle that arises can be overcome. There is never a reason to give up. Not getting the results you want? Make adjustments and work harder. Things not happening as fast as you'd like? Relax and give it time, but most of all, don't give up. It took us all time to get out of shape, so why does anyone expect to get back into shape overnight and with very little effort? Injuries can slow you down, but they shouldn't stop you. Surgeries from the past can create caution, but they should not eliminate your workouts. Perseverance reigns supreme!
Until tomorrow…GET BACK TO LIFTING!
