Sunday Training and Diet Day 13

Rest/Recovery Day

Went for a 30 minute walk/jog in the morning fasted. Notice a big difference in my recovery when I walk in the AM like that.. Will continue to do so every other day or rest days.

I also decided to focus in on my training and really hammer out my weakness. So Coach Anthony will be in charge of my programming from now. I will continue to eat Low Carb until my Body Fat% drops then start cycling in High Carb Post Workout and see if I can create a new stimulus and improve recovery. On average I will be doing 75% CP/ATP, and 25% Anerobic Alactic stuff (short and fast with shut down before lactate build up) until my Pec and Tricep Skinfold scores come down.. It will be very Strength "Body Building" style workouts, not metcon beat downs. The goal is to get some testosteron flowing in my system again.

Energy Pathways
Because the body can not easily store ATP (and what is stored gets used up within a few seconds), it is necessary to continually create ATP during exercise. In general, the two major ways the body converts nutrients to energy are:

•Aerobic metabolism (with oxygen)
•Anaerobic metabolism (without oxygen)
These two pathways can be further divided. Most often it's a combination of energy systems that supply the fuel needed for exercise, with the intensity and duration of the exercise determining which method gets used when.

ATP-CP Anaerobic Energy Pathway
The ATP-CP energy pathway (sometimes called the phosphate system) supplies about 10 seconds worth of energy and is used for short bursts of exercise such as a 100 meter sprint. This pathway doesn't require any oxygen to create ATP. It first uses up any ATP stored in the muscle (about 2-3 seconds worth) and then it uses creatine phosphate (CP) to resynthesize ATP until the CP runs out (another 6-8 seconds). After the ATP and CP are used the body will move on to either aerobic or anaerobic metabolism (glycolysis) to continue to create ATP to fuel exercise.

Anaerobic Metabolism - Glycolysis
The anaerobic energy pathway, or glycolysis, creates ATP exclusively from carbohydrates, with lactic acid being a by-product. Anaerobic glycolysis provides energy by the (partial) breakdown of glucose without the need for oxygen. Anaerobic metabolism produces energy for short, high-intensity bursts of activity lasting no more than several minutes before the lactic acid build-up reaches a threshold known as the lactate threshold and muscle pain, burning and fatigue make it difficult to maintain such intensity.


Goals
1) Body Comp
2) 2 x body weight squat/2.5 x body weight deadlift
3) Improved form/technique in all lifts

Brunch
10oz Ground Bison, 1 Bag of Spinach with some El Pato Sauce

Dinner
8oz Ground Beef, 1 Bag Broccoli with some El Pato Sauce and Salsa

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,068
Total Protein: 136
Total Fat: 40
Total Carb: 50