TREV'S PERSONAL FITNESS BLOG: January 26th, 2020

TREV'S PERSONAL FITNESS BLOG: January 26th, 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. (31 so far)
    • Reached my goal on January 26th!
  • Follow the Whole30 diet with slight modifications (protein shakes are ok as well as BCAA drink) (22/26)

DATE: 1/26/2020

  • Mainly just a prep day.
  • Was a little bit of an emotional day for me as the death of Kobe Bryant really shook. Was my favorite athlete of all time.

NUTRITION FOR THE DAY

  • 9a- Bulletproof Coffee
  • 11a- Denver omelette + blueberries & orange
  • 1p- Protein bar + kombucha
  • 5p- BCAA + MCT Oil Drink
  • 8:30p- Maple Pork Bar + Collagen Protein Bar

TODAY’S EXERCISE ROUTINE

  • 3:30p @GCP
    • 21-15-9
      • BB Thrusters x Pullups
    • 5rnds
      • 20 Wall Balls
      • 15 Hanging Knee Tucks
      • 50 Jump Rope
    • Calories burnt during this workout 449

CALORIES BURNT

  • Today’s was 3805 calories
    • Pretty good for a Sunday. Normally closer to 3300 calories.
  • Today was a good strain day. It was a 16.1.
    • This I think was just trying to keep busy to keep my mind distracted.
  • TOTAL CALORIC DEFICIT FOR DAY: Calories burnt (WHOOP) - Calories intake (MFP)= 3805-1721= 2084 deficit

SLEEP

  • Slept 8hrs 33min out of 8:44 needed which was a perfect 98% sleep score.
    • Always have my best sleep of the week Sat into Sun.
  • My recovery score was 49%.
  • I went to bed at 11:01p.
    • Way later than I wanted to but just had a lot going through my mind.
  • My WHOOP band said I need 8:25 min of sleep tonight going into tomorrow.
    • My baseline sleep is 7:35min 

    • Strain of the day- 44min extra needed

    • Sleep debt- 6min extra needed


MOBILITY

  • Worked on my hips. Dragon pose and hypervolt gun work. Still getting an issue around the sciatica issue but it's manageable right now.

TODAY’S OBSTACLES

  • Emotional day and I rarely ever have those.
  • Grocery store run after forgetting some veggies I needed. Never do good with food choices when I'm emotional.
  • I didn't do as great as I wanted nutritionally. Now I did stay under on my calories, but my second half of the day meals were more quick bar style or drinks instead of actual food. Just didn't feel overly hungry.

TODAY’S WINS

  • Got a very strong workout in today.
  • Got all my food prepped for the week and schedule laid out.
  • Started my goal setting and prepping for month of February.

THOUGHTS

  • Eating while in an emotional state has never been easy for me. Especially when is something unexpected. So the best thing I was able to do to help with that today was to keep extremely busy and make sure I crushed a workout. I also did a lot of future planning today which was nice to keep my mind on my goals.
  • Also, spent extra time in prayer and doing gratitude moments which allowed me rely on my faith in this moment. I've been blessed to not have a lot of emotional things the last few years but always rely on my faith when I do. 
  • EVENING SUPPLEMENT ROUTINE

9p: CBD Oil- 5mg helps with REM sleep cycle and recovery.

9p: Melatonin- 10mg helps me get into a deep sleep faster

9p: Nervestra- Working on repairing sensitive nerve ending in my sciatica area.

9p: Restavin- Help with restless leg syndrome when sleeping.



Helping Mundelein and Jefferson Get Fit And Have Fun!

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