TREV’S PERSONAL FITNESS BLOG: January 27th, 2020

Share on facebook
Share on twitter
Share on linkedin
TREV'S PERSONAL FITNESS BLOG: January 27th, 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. (33 so far)
    • Reached my goal on January 26th!
  • Follow the Whole30 diet with slight modifications (protein shakes are ok as well as BCAA drink) (23/27)

DATE: 1/27/2020

  • Coached 445p

NUTRITION FOR THE DAY

  • 7a- Bulletproof Coffee
  • 10a- Denver omelette + blueberries & orange
  • 1p- Bone Broth
  • 3p- Beef Stir Fry
  • 7p- Protein Smoothie

TODAY’S EXERCISE ROUTINE

  • 8:30a @GCP in Accelerated Fat Loss
    • Calories burnt during this workout 403
  • 5:30p @GCP in Accelerated Fat Loss
    • Calories burnt during this workout 497

CALORIES BURNT

  • Today’s was 4235 calories
    • It’s funny, my goal is to get close to 4k calories a day but because I’ve been so high in calories lately it almost feels like a disappointment being under 4500. But realistically this is a really good Monday number.
  • Today was a good strain day. It was a 17.2.
    • I wanted to get my day strain back under 15 a day but the evening class really got my heart rate jacked.
  • TOTAL CALORIC DEFICIT FOR DAY: Calories burnt (WHOOP) – Calories intake (MFP)= 4235-2181= 2054 deficit

SLEEP

  • Slept 6hrs 56min out of 8:25 needed which was a perfect 82% sleep score.
    • I’m happy with anything about 80%.
  • My recovery score was 76%.
    • Great score to work with, happy that a relaxing Sunday did it’s job.
  • I went to bed at 9:09p.
    • 30 minutes later than bed-time, gotta start shutting down 20 minutes earlier than I’m doing.
  • My WHOOP band said I need 9:00 min of sleep tonight going into tomorrow.
    • My baseline sleep is 7:35min 

    • Strain of the day- 53min extra needed

    • Sleep debt- 41min extra needed

    • Nap- 8min bonus

    MOBILITY

    • Did a GoWOD circuit while watching some Netflix after working out in the evening. The focus was on posterior chain.

    TODAY’S OBSTACLES

    • Feeling a little hungry. I had been doing some meal planning the night before and more planning this evening and my hunger cues were going crazy with all the different tasty foods I was looking at in recipes.
    • With having some protein bars in my cupboard I had to be in control of my sweet tooth more.

    TODAY’S WINS

    • Got 2 workouts in.
    • Took a super short nap but it was really re-energizing.
    • Had pretty good afternoon energy.

    THOUGHTS

    • I’m coming up on the final few days of the month. I really feel good about the effort I put in this month. Focusing on a daily goal and having monthly accountability goals has allowed me to focus on the present and not look too far down the road toward the 50 lb number I want to lose. I’ve been consumed about doing what I need to do today to achieve that weekly goal and that has helped out a lot. I can’t control how much weight I lose but I can control my effort so I’m really happy for the effort I’ve given all month.

    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 […]