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.
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Felt like my energy was pretty good in both sessions.
CALORIES BURNT
- Today’s was 4813 calories
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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.
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My baseline sleep is 7:35min
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Strain of the day- 1hr 1min extra needed
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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.
