TREV'S PERSONAL FITNESS BLOG: January 25th, 2020

TREV'S PERSONAL FITNESS BLOG: January 25th, 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. (30 so far)
  • Follow the Whole30 diet with slight modifications (protein shakes are ok as well as BCAA drink) (21/25)

DATE: 1/25/2020

  • Coached 8:15a, 9:15a
  • Had our challenge kickoff meeting today.
  • I was feeling exhausted after the morning, burnt 3000 calories by noon.

NUTRITION FOR THE DAY

  • 7a- Bulletproof Coffee
  • 12:30p- Denver omelette + blueberries & orange
  • 3:30p- Bone Broth
  • 7:30p- Protein Smoothie

TODAY’S EXERCISE ROUTINE

  • 6:00p @GCP
    • 8 rnds x :20 work x :20 rest
      • KB Swings x MB Slams
    • CHAOS Style
      • Deadlifts, Lateral Shuffles, DB Clean

CALORIES BURNT

  • Today’s was 5277 calories
  • Today was a high strain day. It was a 18.9. Six straight days of 18+.
  • TOTAL CALORIC DEFICIT FOR DAY: Calories burnt (WHOOP) - Calories intake (MFP)= 4786-1201= 4076 deficit

SLEEP

  • Slept 7hrs 15min out of 9:14 needed which was a perfect 87% sleep score.
  • My recovery score was 79%.
  • I went to bed at 11:50p.
  • My WHOOP band said I need 9:14 min of sleep tonight going into tomorrow.
    • My baseline sleep is 7:35min 

    • Strain of the day- 1hr 04min extra needed

    • Sleep debt- 48min extra needed


MOBILITY

  • Did work on my sciatica with heat pad, lacrosse ball, cupping and graston work.

TODAY’S OBSTACLES

  • Super tired after long morning.
  • Feeling lazy and not wanting to workout.
  • Having cravings while grocery shopping.

TODAY’S WINS

  • Didn't cheat on my nutrition at all.
  • Got a good workout in even though I wasn't feeling it.
  • Stayed productive even though I was worn out.
  • Had a nice hour nap in the middle of the day.

THOUGHTS

  • I was not feeling a workout today after a long morning. I was supposed to workout at 3p but totally blew though it. I was working on a project and was justifying staying busy and I was going to burn enough calories anyway. About 5:30p I got a little energy and realized I need to get into the gym because I have a goal. I told myself I didn't need to do a ton, just get in a some movement and that will be enough. Got in there, started doing some training, got more and more motivated and then had a really good workout. 
    • The big takeaway here is just showing up is a big part of the battle. Once you get there you'll do the work, so just show up.
  • I went to the grocery store hungry....bad idea. I had a small list of foods to get but I the whole time I was in there I was trying to justify different foods. I kept coming back to I didn't want to have to do more wall balls because I broke my Whole30 rules. Which is awesome that the punishment was really doing it's job. But the whole time around the grocery store I just kept looking at different foods and having different cravings. Finally I got all the things I needed and got out of there as fast as I could. When I got home I had my protein shake and was fine from there on. It was just an in the moment feeling.
  • MID DAY SUPPLEMENT ROUTINE

2:30p: Insulin Health- Helps keep insulin levels steady throughout the day

2:30p: Carb Ease- Taken with largest carb meal of the day and reduces the absorption of those carbs.



Helping Mundelein and Jefferson Get Fit And Have Fun!

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