(Picture posted on 2/10/2008 at 1:00 p.m. taken on 2/8/2008 at 9:15 p.m.)
Hi everyone. Today was another crazy day. Usually when I travel I am forced to find a 24 Hour Fitness location and then use the GPS to get there for my workout. Here at the Hilton, they have an amazing gym. They have 5 treadmills, 5 elippticals, 5 bikes, a full set of dumbbells from 5 to 50 pounds, a lat pull down machine, a leg curl machine, a leg extension machine, two adjustable benches, a chest press machine and a triceps push down machine. If it was a weight day, I would be able to do my entire workout with the equipment they have here! However, today was cardio only and so I did my cardio workout. I did a 30 minute HIIT session on the treadmill with a 2 minute warm up and a 5 minute cool down and a 1 minute sprint at 9.5 mph followed by a walk for 1 minute at 2.5 mph. I was gasping for breath by about minute 22.
Nothing really to discuss today. This trip has just kept me very busy. I haven't had alot of time to think or plan. I did some reading about bulking to help with cutting (hence the survey post earlier). I am personally leaning towards the bulking phase, but I believe in the wisdom of crowds which is why I posted the survey. Thanks to anyone who answers that survey as you will be shaping my next week's workouts.
I have several reasons why I think a bulk phase might be good:
- I have been on a caloric deficit for a long time
- I am at 13% body fat (perhaps less since this week's measurements are not in yet)
- Adding muscle will help with burning fat
- The plan I have for bulking is to rotate my calories–3 days above maintenance, 1 day at maintenance–to reduce the amount of body fat increase.
- Adding calories at this point might be a good thing for my body's metabolism
- Experts disagree on what the exact right approach is, but most say that if you hit your body fat percentage goal (mine was 13%) you are ready to bulk.
I will be extremely interested in the survey results.
Reminder: I will be coming back to this post and posting my pictures when I return home.
Accountability Log:
| Week Begins 2/3/2008 | |||||||
| 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 * | Lift | N/A | Lift | N/A | Lift | N/A | N/A |
| Cardio * | N/A | AM | N/A | AM | N/A | AM | AM |
| Abs * | N/A | FYA | FYA | N/A | FYA | FYA | N/A |
| Water * | 192 oz. | 200 oz. | 208 oz. | 200 oz. | 192 oz. | 184 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 | 2971 | 2498 | 2510 | 2509 | 3050 | 2499 | |
| Cals within 5% (+/-) * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Ratios (C/P/F) | 60/30/10 | 39/41/20 | 41/40/19 | 39/40/21 | 55/35/10 | 40/41/19 | |
| Total Completed | 15 | 15 | 14 | 15 | 15 | 15 | |
| Total Possible | 15 | 15 | 15 | 15 | 15 | 15 | |
| Mission 2 Total Complete | 15 | 30 | 44 | 59 | 74 | 89 | |
| Mission 2 Total Possible | 15 | 30 | 45 | 60 | 75 | 90 | |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 6 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 6: February 8, 2008 | |||
| 3:30 a.m. | Meal 1: Protein shake 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: HIIT Cardio, FYA plan and 6 glasses of water | ||
| 5:00 a.m. | Supplements: Protein shake, BCAAs, glutamine | ||
| 6:30 a.m. | Meal 2: Chicken breast (1-1/2 pieces), oatmeal and large salad and 3 glasses of water | ||
| 10:30 a.m. | Meal 3: Chicken breast (1-1/2), oatmeal and large salad and 3 glasses of water | ||
| 12:30 p.m. | Meal 4: Chicken breast (1-1/2) and large salad and 3 glasses of water | ||
| 3:30 p.m. | Meal 5: Chicken breast (1-1/2) and cucumber and large salad and 3 glasses of water | ||
| 6:30 p.m. | Meal 6: 4 oz. steak with large salad and 2 cups of green beans and 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water |
Workout Log:
| Workout Log: | |||
| HIIT Cardio | 30 minutes | ||
| FYA workout |
Until tomorrow…GET BACK TO LIFTING!
