It’s hard to believe that I’m already at Day 11 of 14. The project of describing how I workout, and what I eat has been enlightening. It has made me reflect on my nutrition and the impact on my workouts. It has reconfirmed to me that planning what I eat is critical for ensuring I get enough calories (and the proper type of calories) and have enough energy for my workouts. I hope you’ve enjoyed my workouts and nutrition, and have learned from the postings.
Today I focused on power, single leg strength, and some strength endurance for my lower body. I am still trying to gain mass, gain strength, and power for functional fitness. I am trying to achieve these goals, while maintaining low body fat. Today was a heavy carb day so that I could recover from the week, and to help me with tomorrow’s workout.
Here is nutrition and workout:
Breakfast:
Protein smoothie
Black coffee
Fish oil
Workout 1:
100x perfect pull-ups
Snack 1:
Apple and almond butter
Workout 2:
Long warm up with strait leg box jumps, seated box jumps, long jumps, knee jumps, sprints, sled sprints
Then
200x split stance lunges
Then
240 BW squats after 20 do a 30sec squat hold with your legs parallel to the floor
Then
3x 20cal on the bike all out
full rest between
Then
10min easy cardio
Lunch:
Fish oil
2 big sandwiches loaded with meat and veggies on rye
Split a sausage pizza homemade from Willy Street Co-op, which I ate most of it all by myself.
Choculate milk
Snack 2:
Beef jerky and veggies
Snack 3:
Whole fat cherry yogurt with walnuts
Post lunch was a deep tissue/structural integration massage from Alex Greene. It was well needed for my recovery. I recommend getting a deep tissue massage at least once a month. If you’ve never tried a structural integration massage, you should. It’s great for alignment. If you want to train hard and all go all out with your workouts, you need to focus on recovery. I will pound down water to flush all of the toxins out of my system. I will drink at least 100 ounces every day, but today I will do at least 120 ounces.
Dinner:
Asparagus
Brussels sprouts
Homemade pizza loaded with cheese, veggies, and meat
Recovery: Natural Calm followed by 9 hours deep sleep.
