I’m reflecting on these daily posts of my diet and nutrition. It’s been interesting to create a diary of my food and then to describe it publicly. It has definitely made me more aware of what I’m eating and why. I normally eat very cleanly, but this has even made me more aware of what I’m eating and why. Also, when I do cheat with my eating, I will ensure that I earn it. I don’t deprive my self of food that I love or crave, I just make sure that when I do cheat I don’t over do it and I earn it. Also, I do stay with organic and natural foods and I shy away from saturated fats, genetically modified foods, and refined foods.
Also, with my workouts, I have been more thorough in planning them out, understanding that others would rely on the descriptions I post. Sometimes during my workouts, depending upon how I feel, my energy level and to round out my workouts, I will modify my workouts. However, writing about them and then posting the workouts has kept me more honest to the type of workout I’m doing. If others are going to follow my workouts, and many of you have informed me that you have done by workouts, I wanted to be totally consistent with the type of workouts I’m performing.
With this as an introduction, I highly recommend keeping a diary of your workouts and nutrition. Make sure that when you’re planning your workouts, you adjust your diet to ensure that you have enough energy and enough nutrients to help with the recovery. Also, when planning your workouts, focus on what type of workout you want to do. Is it an aerobic workout, is it a strength workout, an endurance workout, etc. Make sure that you assess your fitness level, before starting your workout. If you’re sore or something hurts, make sure you modify you’re workout. You want your body to be a guide for your workouts. Also, be flexible with your workouts and don’t blindly follow planned schedule.
Day 20 was a strength endurance/power endurance day. It was a grind, but very rewarding. This week has been intense, so I’m excited for Day 21 which will focus on recovery. Day 21 will be the last day of postings of my diary of workouts and nutrition for the public. I will begin to offer these posting for members only to access via the Pat’s Gym website. Again, I hope that I have provided you with some insight of planning ahead, and the importance of keeping a diary.
But, enough of the introduction or background, and now I will describe my nutrition and workout:
Breakfast:
Protein smoothie
Fish oil
Black tea
Snack 1:
Protein smoothie
Workout 1:
Long warm up
Then
Accumulate a total of 1 mile (100 lengths) of the following:
Rope pull with chains + 60# (14 lengths)
Sled push and pull 250#(14 lengths)
Bulgarian bag walk (14 lengths)
50# medicine ball throw and chase (14 lengths)
Slosh pipe zercher carry (14 lengths)
Bear crawl w/ 2×70 kettlebells (14 lengths)
Farmers carry @ 2x 88# Kettlebells (14 lengths)
Then
10min easy bike
Then
200cals with 5 people 10cals at time
Then
Cool down
Lunch:
Chocolate Milk
Big as sandwich on sour dough rye (loaded veggies, toasted cheese, bacon, chicken breast, mustard, oils)
Snack 2:
Black tea
Apple almond butter
Workout 2: Recovery – Yoga 60 mins
Pat’s Gym-style Yoga with Katie Frank
Dinner:
Huge steak with butter, mushrooms, asparagus
Recovery:
Rolling out (20 minutes), Natural Calm, following by 9 hours of needed sleep.
