(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.
|Week Begins 2/3/2008|
|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.|
|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|
|Cals within 5% (+/-) *||Yes||Yes||Yes||Yes||Yes||Yes||Yes|
|Mission 2 Total Complete||15||30||44||59||74||89|
|Mission 2 Total Possible||15||30||45||60||75||90|
|* = Counts towards total|
|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|
|HIIT Cardio||30 minutes|
Until tomorrow…GET BACK TO LIFTING!