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TREV'S PERSONAL FITNESS BLOG: January 17th, 2020

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TREV'S PERSONAL FITNESS BLOG: January 17th, 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. (20 so far)
  • Follow the Whole30 diet with slight modifications (protein shakes are ok as well as BCAA drink) (13/17)

DATE: 1/17/2020

  • Coached 530p
  • Good day overall, a little more low key so I was able to relax a little bit. Also got home from gym at a reasonable time.

NUTRITION FOR THE DAY

  • 7a- Bulletproof Coffee
  • 11a- 3 eggs, 8oz ham, raspberries & blueberries
  • 1:30p- Bone Broth
  • 2:30p- Pan Fried Shrimp and Broccoli
  • 5:30p- BCAA + MCT Oil drink
  • 7:30- Protein Smoothie

TODAY’S EXERCISE ROUTINE

  • 8:30a @GCP in Accelerated Fat Loss
  • Did 150 Wall Balls today
    • Still have 330 WB & 20 Box Jumps Left before next Wednesday.

CALORIES BURNT

  • Today’s was 4591 calories
    • Pretty good for a Friday

  • Today was a high strain day. It was a 17.9. This was higher than I thought considering it was a low key day.
  • TOTAL CALORIC DEFICIT FOR DAY: Calories burnt (WHOOP) - Calories intake (MFP)= 4591-1919= 2672 deficit
    • I got all 6 meals in today.

SLEEP

  • Slept 8hrs 11min out of 9:06 needed which was a good 90% sleep score.
    • Pretty happy with that score overall.
  • My recovery score was 46%.
  • I went to bed at 9:29p.
    • Wanted to get to bed earlier but was doing some extra piriformis mobility work.
  • My WHOOP band said I need 9:02 min of sleep tonight going into tomorrow.
    • My baseline sleep is 7:35min 

    • Strain of the day- 58min extra needed

    • Sleep debt- 29min extra needed


MOBILITY

  • Spent a lot of time doing piriformis work to make sure my sciatica doesn't flare up again. Did 10 minutes of massage gun, cupping, graston deep dissue, and heat therapy. I really want to stay on top of this so it doesn't get back.

TODAY’S OBSTACLES

  • Morning meeting- this is right after my workout and if it runs long I can get really hungry and make bad choices.
  • Fridays in general have always lead into bad weekends.

TODAY’S WINS

  • Got some time at night to relax and work on my piriformis.
  • The day overall was more low key and was able to manage my energy well.
  • Snow storm wasn't that bad and didn't affect my day at all.

THOUGHTS

  • When I get a full day of food I mentally feel better because I don't feel like I'm trying to shortcut anything. Sometimes when I eat lower calorie I feel like I'm trying to shortcut the process when I know that's not the best way to accomplish my goal. So need to stay focused on getting all meals in.
  • I feel way more confident already about my weekends then I did in December. It doesn't even become aware to me right now that I could have a bad moment when before I was praying not to screw up the whole weekend.


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