Today was a scheduled rest day and rest I did. I spent some time going througha chess book I have and learning some new things. I also planned next week's chess lesson for the kids. It was an overall great day of rest. I also got to visit alot of the blogs in the Shreddersphere. That was fun as well.
I felt a tremendous amount of energy today after my high carb day yesterday. However, it isn't easy to keep your carbs under 100 grams. To all of you who have done Metabolic Surge just think about the low carb days there and you'll get the picture.
I am ready for my last week of wave loading training. I have a big squat day planned tomorrow. It will be awesome. Be sure to check back tomorrow.
Accountability Log:
Note the changes I've made.
| Week Begins 4/13/2008 | |||||||
| 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 | N/A | PM | AM | PM | N/A | AM |
| Abs * | N/A | FYA | FYA | N/A | FYA | FYA | N/A |
| Water * | 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 | 3000 | 3000 | 3000 | 3000 | 3000 | 3000 | 3000 |
| Cals | 2975 | ||||||
| Ratios (C/P/F) | 10/58/32 | ||||||
| Target Ratios (C/P/F) | 10/60/30 | 10/60/30 | 10/60/30 | 60/30/10 | 10/60/30 | 10/60/30 | 10/60/30 |
| Total Completed | 15 | ||||||
| Total Possible | 15 | ||||||
| Mission 2 Total Complete | 1024 | 1024 | 1024 | 1024 | 1024 | 1024 | 1024 |
| Mission 2 Total Possible | 1050 | 1050 | 1050 | 1050 | 1050 | 1050 | 1050 |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 71 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 71: April 13, 2008 | |||
| 5:30 a.m. | Meal 1: Protein shake with banana and Udos and oatmeal and yogurt and 3 glasses of water | ||
| 5:30 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs | ||
| 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, large salad, and 3 glasses of water | ||
| 3:00 p.m. | Meal 4: Chicken, large salad and 3 glasses of water | ||
| 6:00 p.m. | Meal 5: Chicken breast, large salad, brocolli and 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water |
Workout Log:
Today was a rest day.
Thought for the Day:
Workout hard and rest even harder.
Until tomorrow…GET BACK TO LIFTING!
