TREV'S PERSONAL FITNESS BLOG: January 13th, 2020

TREV'S PERSONAL FITNESS BLOG: January 13th, 2020

JANUARY GOAL:

  • Lose 10 lbs (Starting weight 270.7) won't weigh until Feb 1st again.
  • Workout 31 times, doesn’t have to be everyday, can be 2 a days as well. (13 so far)
  • Follow the Whole30 diet with slight modifications (protein shakes are ok as well as BCAA drink) (9/13)

DATE: 1/12/2020

  • Coached in evening 445p and 615p
  • Busy day overall after being gone for most of last week.
  • Three longer meetings as well.

NUTRITION FOR THE DAY

  • 7a- Bulletproof Coffee
  • 12p- 3 eggs, 8oz ham, raspberries & blueberries
  • 3p- Protein Smoothie (Whey, Keto powder, banana, almond milk) 
  • 5p- Drank BCAA while coaching

TODAY’S EXERCISE ROUTINE

  • 8:30a @ GCP in Accelerated Fat Loss
  • 6:15p @ GCP in CardioBurn
  • Did some program modifications to work for my back but otherwise felt really good during this workouts, getting movement back to normal again.

  • Felt like my energy was pretty good in both sessions.

CALORIES BURNT

  • Today’s was 4813 calories
    • High calorie burn day but was expected with 2 workouts and coaching 2 evening sessions.

  • Today was a high strain day. It was a 18.3. Even being in 3 hours plus of meetings and drive time I still had a physical day overall.
  • TOTAL CALORIC DEFICIT FOR DAY: Calories burnt (WHOOP) - Calories intake (MFP)= 4813-1246= 3567 deficit
    • I think this week is going to be hard to get all the food in I planned. Mainly because I'll be in a lot of meetings that make eating hard to do. As long as my energy stays good I should be ok though.

SLEEP

  • Slept 8hrs 10min out of 8:31 needed which was a good 96% sleep score.
  • My recovery score was 98%.
    • My highest score ever which means my body is primed to push hard!
  • I went to bed at 9:04p.
    • This wasn't easy to do because I got home from the gym at 7:55p.
    • Also, the College Football National Championship was on but I felt my goals were more important then the game.
  • My WHOOP band said I need 8:31 min of sleep tonight going into tomorrow.
    • My baseline sleep is 7:35min 

    • Strain of the day- 1hr 1min extra needed

    • Sleep debt- 12min extra needed


MOBILITY

  • I was running low on time when I got home but still did a 12 min ROMWOD before my shower because I didn't want to have to do 100 box jumps!!

TODAY’S OBSTACLES

  • Meetings galore and driving time.
  • Coaching the evening which is not my normal schedule.
  • Knowing the last time I went to my CPA meeting I binged on my way back.

TODAY’S WINS

  • Prepped my protein shake early in the day for my trip to CPA so I wouldn't binge.
  • Getting 2 workouts in even though my back wasn't in perfect shape.
  • Despite lack of calories stayed full and conscious of my eating routine.

THOUGHTS

  • I'm really finding that with sugar out of my diet 95% I am recovery really well and have a ton more energy. Kind of what I anticipated should happen.
  • I can't remember if I talked about it before but a recap. I have set punishments if I don't achieve a certain goal for Nathan to keep me accountable. Because of my trip I missed 7 nutritional goals over the last week which results in 700 wall balls needed done from Wed thru next Tues :0. But if there were no consequences then I'll always find excuses.



Helping Mundelein and Jefferson Get Fit And Have Fun!

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