-Rest Day-
Big Night Tonight!! Very excited!! Heading down to New York City to visit my long lost friend Jenna! Can't wait to see a familiar face and spend some time with a great friend. We rarely get to see each other any more since I live in FL and she in NY, but we still talk all the time so I'm really excited to finally get to spend some time with her... Grab some good food, drinks, walk around New York City, whatever... Should be a great night and hopefully we get to do this more frequently this summer now that I'm just an hour away. And maybe she will quit being lazy and drive up to visit me :)
Meal 1 (7:15 - 7:45am)
Egg, Turkey, and Spinach Loaf with Avocado and Salsa
Meal 2 (Noon - 12:45pm)
Baked Chicken Salad with Cucumbers and Mushrooms with Dijon Mustard and Apple Cider Vinegar Dressing
GT No. 3 Kombucha Tea (3:00pm)
Meal 3 (New York City - BLT Prime around 7:30 - 8:30pm)
10oz Bacon Encrusted Steak with Asparagus
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,588
Total Protein: 155
Total Fat: 85
Total Net Carb: 25
June 7, 2011
June 6, 2011
Monday Training and Diet Day 119
A: Bent over DB row @ 20X1; 12-15; rest 90 sec. X 4.
B: Strict Chins @ 30X0; AMRAP X 3.
C: Back Squat @ 30X0; 10-8-6-4; rest 3 minutes b/t sets
Results:
A: 55 x 15/ 65 x 10/ 60 x 12
B: 7/7/6
C: 135 x 10/ 185 x 8/ 225 x 6/ 245 x 4 (4th set had a little spot so I'll say 3 reps)
I also could have started the set of 10 at 185 and gone up from there. I'll know better next time.
Got a good story from the gym today.. This place only has one squat rack so on busy days, like this afternoon, you end up sharing the rack. So I'm about to start my warm up and another guy rolls up and asks to work in. So I go thru my normal warm up - bar for 8-10 reps x 2 or 3, then 95, 135 until I hit my working weight. This kid throws 185 on the bar for his first warm up set, squats down about 3 inches and back up, he repeats this small hip dip thruster for a set of 10 and rests. As I'm watching this I'm thinking to myself, "How am I going to get through this workout without explaining to this kid how to squat properly." So I figure I'll just bite my tongue, let him do his thing and I'll do mine. Well he brought the conversation to me. While we are resting he notices that I'm going all the way down in my squats and starts to tell me a story on how bad that is for knees. I then proceed to explain and show him the proper mechanics to a full depth squat and while I'm talking to this kid, a big power lifter strolls over, hearing the conversation, and helps me explain this to the kid. Earlier he was doing triples at 400#. He had a crazy story of how he broke his leg from improper form. So a couple minutes later with some heavy convincing, we got this kid to try a full depth squat in the heels not the toes. He was struggling with just the bar for sets of 10. He couldn't believe how big the difference was from his earlier form. So there ya go, just trying saving the world one swing and one squat at a time :)
Diet
BCAA and Creatine Solution
Meal 1 (7:30am)
3 Tbsp Coconut Oil with Cinnamon
Pre Wod BCAA's
Meal 3 (12:20 - 12:50pm)
Egg, Beef, and Spinach Loaf with Avocado and Salsa
Post Wod
BCAA and Creatine Solution
Meal 2 (4:20 - 4:30pm)
Chicken and Pumpkin Puree (50gP/10gC)
Meal 4 (6:00 - 6:45pm)
Beef, Oriental Veggie Blend (Broccoli, Carrots, and Water chestnuts) and Herdez Chili de Arbol Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,185
Total Protein: 165
Total Fat: 123
Total Net Carb: 53
B: Strict Chins @ 30X0; AMRAP X 3.
C: Back Squat @ 30X0; 10-8-6-4; rest 3 minutes b/t sets
Results:
A: 55 x 15/ 65 x 10/ 60 x 12
B: 7/7/6
C: 135 x 10/ 185 x 8/ 225 x 6/ 245 x 4 (4th set had a little spot so I'll say 3 reps)
I also could have started the set of 10 at 185 and gone up from there. I'll know better next time.
Got a good story from the gym today.. This place only has one squat rack so on busy days, like this afternoon, you end up sharing the rack. So I'm about to start my warm up and another guy rolls up and asks to work in. So I go thru my normal warm up - bar for 8-10 reps x 2 or 3, then 95, 135 until I hit my working weight. This kid throws 185 on the bar for his first warm up set, squats down about 3 inches and back up, he repeats this small hip dip thruster for a set of 10 and rests. As I'm watching this I'm thinking to myself, "How am I going to get through this workout without explaining to this kid how to squat properly." So I figure I'll just bite my tongue, let him do his thing and I'll do mine. Well he brought the conversation to me. While we are resting he notices that I'm going all the way down in my squats and starts to tell me a story on how bad that is for knees. I then proceed to explain and show him the proper mechanics to a full depth squat and while I'm talking to this kid, a big power lifter strolls over, hearing the conversation, and helps me explain this to the kid. Earlier he was doing triples at 400#. He had a crazy story of how he broke his leg from improper form. So a couple minutes later with some heavy convincing, we got this kid to try a full depth squat in the heels not the toes. He was struggling with just the bar for sets of 10. He couldn't believe how big the difference was from his earlier form. So there ya go, just trying saving the world one swing and one squat at a time :)
Diet
BCAA and Creatine Solution
Meal 1 (7:30am)
3 Tbsp Coconut Oil with Cinnamon
Pre Wod BCAA's
Meal 3 (12:20 - 12:50pm)
Egg, Beef, and Spinach Loaf with Avocado and Salsa
Post Wod
BCAA and Creatine Solution
Meal 2 (4:20 - 4:30pm)
Chicken and Pumpkin Puree (50gP/10gC)
Meal 4 (6:00 - 6:45pm)
Beef, Oriental Veggie Blend (Broccoli, Carrots, and Water chestnuts) and Herdez Chili de Arbol Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,185
Total Protein: 165
Total Fat: 123
Total Net Carb: 53
June 5, 2011
Sunday Training and Diet Day 118
A: Bench Press @ 20X1; 12-15; rest 3 minutes X 4.
B: Anchored Situps 25; rest 45 seconds X 4
- Run and increase speed so that you are at top speed at @ 10 seconds. Rest walk for 3 minutes X 6
Results:
A: 135 x 15/155 x 12/155 x 12/ 135 x 12
B: 3 sets.. I keep getting the worse cramps in my lower abdomen when I do these anchored high rep sit ups..
C: Complete
Diet
Been doing a bit more digging on Intermittent Fasting and its effect on the body. While it might be great for some and I'm not saying its not right for me.. I just don't think its the best thing for my schedule at this time. I tend to do much better with Breakfast, Lunch, PWOD Meal, and a Dinner.. I feel like I can control cortisol levels better this way and also try not to stress myself out with thoughts on when can eat my next meal, am I getting enough Protein, Carbs etc.. Its just starting to stress me out and make me even more neurotic about my food then I already am!
What do I already know about trying to get and stay lean vs. what stress can do to my body?
Cortisol Accumulation can cause fat storage in the midsection. Also, higher cortisol levels can actually decrease my Testosterone levels, or at least the ratio will be unfavorable, and that's the last thing I want..
So I could be doing more harm than good right now by fasting everyday for 17 hours. I will start to add in some fat in the AM for the satiating response I get from Fat and keep the protein fast going until meal 1 around noon. This will keep autophagy ( is a catabolic process involving the degradation of a cell's own components through the lysosomal machinery. It is a tightly-regulated process that plays a normal part in cell growth, development, and homeostasis, helping to maintain a balance between the synthesis, degradation, and subsequent recycling of cellular products. It is a major mechanism by which a starving cell reallocates nutrients from unnecessary processes to more-essential processes.) turned on so I can still take advantage of the fasting mechanisms that are at work, but also make sure I'm not starving or stressing my body so much with a full 17 hour no food fast that my body starts to actually eat away at protein and muscle instead of just burning away my body fat. For me its all about controlling cortisol levels to get back to my desired level of leanness and fasting puts some serious stress on my body and my mind. My body doesn't know when its going to get its next meal and sometimes I'll end up overeating just because I'm so stressed or nervous. So I should be more productive during the course of the day now that I wont have to think about when I'm going to eat my next meal and how much protein am I getting in today etc... This should eliminate the situation I had yesterday, where I had to scarf down two meals at one sitting and couldn't properly digest because I didn't have a lot of time between lessons. I was trying to stuff as much food in belly as I could in very short amount of time. No conducive for proper digestion and absorption.
So that's my rant for today and my "flavor of the week" diet change. I'm sorry Anthony, I'm probably driving you nuts with all this tinkering but I'm just trying to find something that works for me and my schedule and is also beneficial to my health and training. I'm also going to increase calories slightly on training days.. not much, just up to 2,000+ cals compared to non training days which will be around 1500+ Sounds good in theory, lets see how it pans out in practice! I will probably end up throwing in some fasts but it wont be everyday and will be "INTERMITTENT."
--Anthony any thoughts, concerns or comments? Does this all make sense?
Diet
AM with BCAA/Creatine Solution
Meal 1 (7:45am)
I can of Organic Lite Coconut Milk
Meal 2 (Noon - 12:30pm)
Egg, Beef, and Spinach Loaf with Avocado and Salsa
Post Wod BCAA and Creatine Solution
+
Meal 3 (3:45 - 4:00pm)
Chicken and Pumpkin Puree (50gP/10gC)
Meal 4 (6:10 - 6:50pm)
Beef, Broccoli and Cauliflower Blend, Onions and Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,948
Total Protein: 153
Total Fat: 105
Total Net Carb: 55
B: Anchored Situps 25; rest 45 seconds X 4
- Run and increase speed so that you are at top speed at @ 10 seconds. Rest walk for 3 minutes X 6
Results:
A: 135 x 15/155 x 12/155 x 12/ 135 x 12
B: 3 sets.. I keep getting the worse cramps in my lower abdomen when I do these anchored high rep sit ups..
C: Complete
Diet
Been doing a bit more digging on Intermittent Fasting and its effect on the body. While it might be great for some and I'm not saying its not right for me.. I just don't think its the best thing for my schedule at this time. I tend to do much better with Breakfast, Lunch, PWOD Meal, and a Dinner.. I feel like I can control cortisol levels better this way and also try not to stress myself out with thoughts on when can eat my next meal, am I getting enough Protein, Carbs etc.. Its just starting to stress me out and make me even more neurotic about my food then I already am!
What do I already know about trying to get and stay lean vs. what stress can do to my body?
Cortisol Accumulation can cause fat storage in the midsection. Also, higher cortisol levels can actually decrease my Testosterone levels, or at least the ratio will be unfavorable, and that's the last thing I want..
So I could be doing more harm than good right now by fasting everyday for 17 hours. I will start to add in some fat in the AM for the satiating response I get from Fat and keep the protein fast going until meal 1 around noon. This will keep autophagy ( is a catabolic process involving the degradation of a cell's own components through the lysosomal machinery. It is a tightly-regulated process that plays a normal part in cell growth, development, and homeostasis, helping to maintain a balance between the synthesis, degradation, and subsequent recycling of cellular products. It is a major mechanism by which a starving cell reallocates nutrients from unnecessary processes to more-essential processes.) turned on so I can still take advantage of the fasting mechanisms that are at work, but also make sure I'm not starving or stressing my body so much with a full 17 hour no food fast that my body starts to actually eat away at protein and muscle instead of just burning away my body fat. For me its all about controlling cortisol levels to get back to my desired level of leanness and fasting puts some serious stress on my body and my mind. My body doesn't know when its going to get its next meal and sometimes I'll end up overeating just because I'm so stressed or nervous. So I should be more productive during the course of the day now that I wont have to think about when I'm going to eat my next meal and how much protein am I getting in today etc... This should eliminate the situation I had yesterday, where I had to scarf down two meals at one sitting and couldn't properly digest because I didn't have a lot of time between lessons. I was trying to stuff as much food in belly as I could in very short amount of time. No conducive for proper digestion and absorption.
So that's my rant for today and my "flavor of the week" diet change. I'm sorry Anthony, I'm probably driving you nuts with all this tinkering but I'm just trying to find something that works for me and my schedule and is also beneficial to my health and training. I'm also going to increase calories slightly on training days.. not much, just up to 2,000+ cals compared to non training days which will be around 1500+ Sounds good in theory, lets see how it pans out in practice! I will probably end up throwing in some fasts but it wont be everyday and will be "INTERMITTENT."
--Anthony any thoughts, concerns or comments? Does this all make sense?
Diet
AM with BCAA/Creatine Solution
Meal 1 (7:45am)
I can of Organic Lite Coconut Milk
Meal 2 (Noon - 12:30pm)
Egg, Beef, and Spinach Loaf with Avocado and Salsa
Post Wod BCAA and Creatine Solution
+
Meal 3 (3:45 - 4:00pm)
Chicken and Pumpkin Puree (50gP/10gC)
Meal 4 (6:10 - 6:50pm)
Beef, Broccoli and Cauliflower Blend, Onions and Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,948
Total Protein: 153
Total Fat: 105
Total Net Carb: 55
June 4, 2011
Saturday Training and Diet Day 117
-Rest Day-
17 hour fast
Meal 1 (Noon - 1:00pm) had a scheduling mix up at work so I had to eat both meals back to back
4Egg, 4oz Beef, and Spinach Loaf with Salsa
+
5.5oz Chicken, Lettuce, Cucumber, Mushrooms and Dijon Mustard + Apple Cider Vinegar
Meal 3 (6:15 - 7:00pm)
8oz Beef, Broccoli and Cauliflower Blend, Onions and Rao's Tomato Sauce
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,563
Total Protein: 156
Total Fat: 65
Total Net Carb: 47
17 hour fast
Meal 1 (Noon - 1:00pm) had a scheduling mix up at work so I had to eat both meals back to back
4Egg, 4oz Beef, and Spinach Loaf with Salsa
+
5.5oz Chicken, Lettuce, Cucumber, Mushrooms and Dijon Mustard + Apple Cider Vinegar
Meal 3 (6:15 - 7:00pm)
8oz Beef, Broccoli and Cauliflower Blend, Onions and Rao's Tomato Sauce
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,563
Total Protein: 156
Total Fat: 65
Total Net Carb: 47
June 3, 2011
Friday Training and Diet Day 116
A: Reverse Lunge to Single Leg DL @ 20X1; 4-6; rest 1 minute b/t legs X 4
B1: Push Press - 3, 3, 2, 2, 1; rest 20 seconds.
B2: Sup Chin Up- 3, 3, 2, 2, 1; rest 2:30
C: Back Ext. 25 rest 1 minute X 4
Results
A: 45/55/65/70 all for 6 reps/leg
B1: 155/155/185/195/205Fx2/200
B2: 45/55/65/65/75 x 2
C: All Explosive and Unbroken
Didn't quite have the explosiveness in my legs to put up some weight on the push press.. I also feel a little awkward dipping and driving to push press or jerk, cleaning, or snatching with medal plates, anything overhead actually is bit scary at the moment. Always fear a miss will get me kicked out. The heavy single leg stuff and the front squatting from yesterday took a lot out of my legs, even after sleeping in BCS pants, I was still pretty sore. But the single leg stuff felt great early and the Chin ups and Back Ext felt explosive.. Good range of motion on the chins with a slight pause in the bottom ,totally off tension.
Diet
16 Hour Fast
Pre and Post Wod - 5g BCAA's and 5g Creatine Solution
Meal 1 Post Wod (11:30am - 11:45am)
Chicken and Pumpkin Puree (50gP/10gC)
Meal 2 (12:30pm - 1:00pm)
4 Egg, Beef, and Spinach Loaf, with Avocado, Salsa, Cucumbers on a bed of Lettuce
Meal 3 (6:45pm - 7:30pm)
8oz GF Beef, Onions and Broccoli with Chili Pasilla de Oaxaca Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,806
Total Protein: 166
Total Fat: 81
Total Net Carbs: 60
B1: Push Press - 3, 3, 2, 2, 1; rest 20 seconds.
B2: Sup Chin Up- 3, 3, 2, 2, 1; rest 2:30
C: Back Ext. 25 rest 1 minute X 4
Results
A: 45/55/65/70 all for 6 reps/leg
B1: 155/155/185/195/205Fx2/200
B2: 45/55/65/65/75 x 2
C: All Explosive and Unbroken
Didn't quite have the explosiveness in my legs to put up some weight on the push press.. I also feel a little awkward dipping and driving to push press or jerk, cleaning, or snatching with medal plates, anything overhead actually is bit scary at the moment. Always fear a miss will get me kicked out. The heavy single leg stuff and the front squatting from yesterday took a lot out of my legs, even after sleeping in BCS pants, I was still pretty sore. But the single leg stuff felt great early and the Chin ups and Back Ext felt explosive.. Good range of motion on the chins with a slight pause in the bottom ,totally off tension.
Diet
16 Hour Fast
Pre and Post Wod - 5g BCAA's and 5g Creatine Solution
Meal 1 Post Wod (11:30am - 11:45am)
Chicken and Pumpkin Puree (50gP/10gC)
Meal 2 (12:30pm - 1:00pm)
4 Egg, Beef, and Spinach Loaf, with Avocado, Salsa, Cucumbers on a bed of Lettuce
Meal 3 (6:45pm - 7:30pm)
8oz GF Beef, Onions and Broccoli with Chili Pasilla de Oaxaca Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,806
Total Protein: 166
Total Fat: 81
Total Net Carbs: 60
June 2, 2011
Thursday Training and Diet Day 115
I had a bit of a compliance issue last night with some Ice Cream.. I need to totally get rid of the cheat meal. For me, it can be very tough the next day or two to get back or stay on track.. So starting today I will be doing my version of a Whole 30 Challenge. Basically just the way I've been eating all winter:) I need to be more accountable and not give in to the cravings. Its like after dinner or when I'm bored, my brain starts going nuts.. I start making excuses on why I can go get a pint of ice cream and almond butter and crush it because Jeff Magner or some other elite, lean athlete does it from time to time.. Well I'm not them.. and I need to be careful and watch my food intake. So no cheating for 30 days. Got some great programming from Anthony and I'm ready to get lean and mean again! Wish me luck!!
A: Altn'g Rev. Lunge w. Fr. Squat Grip @ 201X1; 10-14/leg; rest 2 min. X 3
B: Front Squat @ 11X1; 8-10; rest 2 min X 3
C: Strict Chins- no tempo- AMRAP; rest 3 min. X 3.
D: GHD Sit Ups - 12-15 keeping fast; rest 45 sec. x 3.
Results
A: 95# x 12/ 115 x 10 x 2 sets
B: 135 x 10/155 x 10/165 x 8
C: 12/9/8
D: 15/12/12 All fast touch n go
Diet
Meal 1 Post Wod ( 12:00pm - 12:45 pm)
Egg, Beef, and Spinach Load with Avocado, Salsa and cucumbers on a bed of Lettuce
GT's Kombucha
Meal 2 (5:45 - 6:15PM)
10oz Grass Fed Beef, Onions, Broccoli, Coconut Oil and Chile Pasilla de Oaxaca Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,696
Total Protein: 122
Total Fat: 100
Total Net Carb: 49
A: Altn'g Rev. Lunge w. Fr. Squat Grip @ 201X1; 10-14/leg; rest 2 min. X 3
B: Front Squat @ 11X1; 8-10; rest 2 min X 3
C: Strict Chins- no tempo- AMRAP; rest 3 min. X 3.
D: GHD Sit Ups - 12-15 keeping fast; rest 45 sec. x 3.
Results
A: 95# x 12/ 115 x 10 x 2 sets
B: 135 x 10/155 x 10/165 x 8
C: 12/9/8
D: 15/12/12 All fast touch n go
Diet
Meal 1 Post Wod ( 12:00pm - 12:45 pm)
Egg, Beef, and Spinach Load with Avocado, Salsa and cucumbers on a bed of Lettuce
GT's Kombucha
Meal 2 (5:45 - 6:15PM)
10oz Grass Fed Beef, Onions, Broccoli, Coconut Oil and Chile Pasilla de Oaxaca Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,696
Total Protein: 122
Total Fat: 100
Total Net Carb: 49
June 1, 2011
Wednesday Training and Diet Day 114
-Rest Day-
My Caffeine Fast is over!!! Decided to start off with some Decaf Expresso.. Same great taste with less caffeine.. Thanks to that handy post on http://www.crossfitredline.com/ about caffeine intake and its effect on athletic performance, I figure at my current body weight I can take in around 225+mg of caffeine a day. This is the lowest end which is where I want to stay. The Grande Decaf Americano has around 30mg of Caffeine, where the Reg. Grande Americano has around 225mg.. I wanna stay on the low side of things and ramp back up to Reg. Americano slowly. I really just love the taste of it. I don't need it to wake up or function or anything like that. So it''s nice in the sense that I'm not depending on it to survive and that's how I want to keep it!
Double Under Make-Up from Yesterday:
Unbroken 50-40-30-20-10
Missed twice once on the 30s and once on the 20s, mental mistake, not fatigue
Diet
Meal 1 (11:10AM - 11:45AM)
Egg, Beef, and Spinach Loaf with Avocado, Salsa, Mushrooms on a bed of Lettuce
Meal 2 (5:45 - 6:15PM)
14oz Bison, Onions, Asparagus, Coconut Oil and Chile Pasilla de Oaxaca Salsa
Meal 3 (7:00PM)
Celery and Artisana Cacao Bliss (raw chocolate coconut butter)
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,773
Total Protein: 165
Total Fat: 184
Total Net Carb: 84
My Caffeine Fast is over!!! Decided to start off with some Decaf Expresso.. Same great taste with less caffeine.. Thanks to that handy post on http://www.crossfitredline.com/ about caffeine intake and its effect on athletic performance, I figure at my current body weight I can take in around 225+mg of caffeine a day. This is the lowest end which is where I want to stay. The Grande Decaf Americano has around 30mg of Caffeine, where the Reg. Grande Americano has around 225mg.. I wanna stay on the low side of things and ramp back up to Reg. Americano slowly. I really just love the taste of it. I don't need it to wake up or function or anything like that. So it''s nice in the sense that I'm not depending on it to survive and that's how I want to keep it!
Double Under Make-Up from Yesterday:
Unbroken 50-40-30-20-10
Missed twice once on the 30s and once on the 20s, mental mistake, not fatigue
Diet
Meal 1 (11:10AM - 11:45AM)
Egg, Beef, and Spinach Loaf with Avocado, Salsa, Mushrooms on a bed of Lettuce
Meal 2 (5:45 - 6:15PM)
14oz Bison, Onions, Asparagus, Coconut Oil and Chile Pasilla de Oaxaca Salsa
Meal 3 (7:00PM)
Celery and Artisana Cacao Bliss (raw chocolate coconut butter)
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,773
Total Protein: 165
Total Fat: 184
Total Net Carb: 84
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