TREV’S PERSONAL FITNESS BLOG: January 29th, 2020

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TREV'S PERSONAL FITNESS BLOG: January 29th, 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. (35 so far)
    • Reached my goal on January 26th!
  • Follow the Whole30 diet with slight modifications (protein shakes are ok as well as BCAA drink) (25/29)

DATE: 1/29/2020

  • Coached 445p

NUTRITION FOR THE DAY

  • 7a- Bulletproof Coffee
  • 10:30a- Denver omelette + blueberries & orange
  • 1p- Bone Broth
  • 3p- Beef Stir Fry + Carrots
  • 7p- Protein Bar + Meat Bar

TODAY’S EXERCISE ROUTINE

  • 8:30a @ GCP in Accelerated Fat Loss
    • Back was a little stiff so didn’t go crazy.
  • 5:30p @ GCP in Accelerated Fat Loss
    • Feeling a little worn out so intensity wasn’t high but got higher by the finisher.

CALORIES BURNT

  • Today’s was 3238 calories
    • Lowest calorie output during a weekday in a long time. Not really sure why this was. The afternoon I was glued to my computer so didn’t move a lot and didn’t coach much. It’s ok to have a lower output day, it’ll continue to help me recover. I did feel a little naturally tired so it was good to be a little low key.
  • Today was a good strain day. It was a 14.3.
  • TOTAL CALORIC DEFICIT FOR DAY: Calories burnt (WHOOP) – Calories intake (MFP)= 3238-1971= 1267 deficit

SLEEP

  • Slept 8hrs 12min out of 9:08 needed which was a perfect 90% sleep score.
  • My recovery score was 96%.
    • Awesome recovery score. Feel like it was a little higher than it really was because of how tired I feel.
  • I went to bed at 10:20p.
  • My WHOOP band said I need 8:22 min of sleep tonight going into tomorrow.
    • My baseline sleep is 7:35min 

    • Strain of the day- 32min extra needed

    • Sleep debt- 29min extra needed

    • Nap- 20min bonus

    MOBILITY

    • Had chiro this morning and also did a GoWOD in the evening. My left sciatica is still being a bother, especially in the hip region but I’m staying diligent with it.

    TODAY’S OBSTACLES

    • Energy levels.
    • Been a little more sweet tooth cravings recently.
    • Not eating first meal until almost 11a.

    TODAY’S WINS

    • Still got all the workouts in I wanted. I was also smart and was careful with my energy levels. If I’m not careful with my energy, 2 things happen. One I usually do something bad to my back. Two, I end up getting so warn out that I eat horribly.
    • Got to bed on time, actually about 15 minutes early.

    THOUGHTS

    • This Saturday will be my last blog post. It’s been fun putting my thoughts and ideas out there. It’s also been time consuming and I need that time back to make sure I get my daily reading done. I’ll try to do a few updates throughout the month with blogs about how things are going. Thank you to everyone who has consistently read these.

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