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

Share on facebook
Share on twitter
Share on linkedin
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.

    Fat Loss Tips: Saturday Meal Planning

    Meal planning is one of our lifesyle habits people need to learn. Planning is not prepping it’s just laying out what you are going to eat for the week. Grab a piece of paper or a google sheet and write Monday through Sunday. Then however many meals a day you eat. From there, write down whatever […]

    Supplement Spotlight: Thermo

    For the month of October we will be taking a closer look at the GCP Thermo. Thermo is one of the best supplements that we offer for fat loss (part of our fat loss stack). It is not a miracle pill that will instantly make you shed weight, but it is a great tool to […]