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
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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
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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.
