Saturday Training and Diet Log

Saturday Training and Diet Log

Saturday Morning

9 AM- Woke up and drank a cup of coffee and some water.

9:30 AM- AM Cardio

20 Minutes on the airdyne bike

6 Minutes shadow boxing

The seat on the airdyne bike tore the hell out of my ass so I switched to some shadow boxing to finish my training. I was shooting for 25 minutes but got kind of lost in the shadow boxing.

10:00 AM- Post Workout BCAA Drink.

10:30 AM- Meal 1

5 Egg Whites 1 Whole Egg

1 Slice of Light Multigrain Wheat Bread.

Calories- 200   Fat- 5 grams  Carbs- 12 grams Protein- 26 grams

After this I played this online game called Bubble shooter that is insanely addicting. I then answered some emails and wrote an article. Then we got ready and hit the road. Had to mail off some Christmas gifts and then went to a sporting goods store and a hardware store. We have plans to do some work on our gym. I will post up a separate article on the subject.

12:30 Meal 2

I blended a shake for the road.

1 Cup of lowfat cottage cheese

¼ Cup of rolled oats

½ Cup of 1% Milk

Calories- 288   Fat- 4 grams    Carbs- 28 grams   Protein- 35 grams

 We spent about 2 hours working on the gym.

 

3:00 PM Meal 3

While working on the gym I blended another shake for my meal 3.

1 Apple

1 Banana

½ Cup Plain Greek Yogurt

1 Teaspoon of Almond Butter

2 Scoops of Whey Protein

I blended these together and then split it into two shakes. I drank one of them at this time.

Calories- 250   Fat- 3 grams   Carbs- 35 grams   Protein- 27 grams

Totals thus far after 3 meals

Calories- 838    Fat- 12 grams    Carbs- 75 grams    Protein- 88 grams

4:30-4:50 PM Conditioning Work

Sled Drags

75 lbs. in the sled. 20 Minutes Non Stop.

Feel half dead now. Hell I feel twice dead. Seeing double or triple. Drinking a BCAA drink trying to recover.

6:00 PM Meal 4

2 Cups of 1% Milk

4 Oz. Eye of Round Steak

Calories- 390   Fat- 9 grams   Carbs- 24 grams   Protein- 50 grams 

I slept off and on in between the sled drags and 8 pm. I absolutely fried my CNS system. It was kind of scary I was so out of it. Light headed, seeing triple, heavy breathing, etc. It is what training is all about.  

We decided to do our shoulder and lat training tomorrow morning and push chest and triceps back to tomorrow evening. My CNS was fried from the sled drags and my meals were off. I could of easily pushed through the training but this is where training smart is as important as training hard. To skip the training session out of laziness is unacceptable but to push it back slightly to maximize your effectiveness is the correct thing to do. It is a fine line to walk but that is why I have Coaches to help me instead of relying on my subjective opinion.

10:00 PM Meal 5

6 oz. New York Strip Steak

2 Whole Eggs

4 Egg Whites

Calories- 725   Fat- 39 grams   Carbs- 2 grams   Protein- 84 grams

Normally that would have been broken up in to two meals but I had missed my 8 o’clock meal and didn’t really feel like eating again that night. I am shooting for 2,000-2,500 calories a day depending on whether it is a low, moderate, or high carb day. Today was a low carb day so my goal was for 2,000 calories. I know since my goal is to drop weight it may not make sense to people why I would have pushed for the extra calories since I wasn’t really starving or anything. Hunger wise I felt fine so I could have easily had 3 eggs and 3 oz. of New York Strip steak. But this is what separates getting in shape from training for a specific goal. I know my body and what it needs and what I need to do. I don’t deviate from said plan because deviation is failure. If I stick to what I am doing and don’t see results then I know what I need to change. If I change shit all the time then how the fuck would I know what is working and what is not working.

Daily Totals-

Calories- 1850   Fat- 60 grams   Carbs- 100 grams   Protein- 225 grams

As you can see I was under by about 150 calories. My macronutrients were fairly spot on. A Moderate carb day would see my carbs at the same amount as protein and high carbs it would be about a 100 grams higher. As the carbs go up the fat content goes down. Those are just general guidelines though. End of the week totals are more important than daily totals. It’s not like my body knows what the fuck a moderate carb day is nor does it give a damn. It wants food period, doesn’t care how it gets it.

Midnight- 20 Minutes of light cardio training. 

Oh I dropped 2 pounds from yesterday morning to this morning. Since I have been training spot on for 3 weeks this is quality weight loss not just glycogen loss.