Day 77
Those are 3 of my 6 meals today pictured. Those are Quakes with the chicken and strawberries. I <3 Quakes! Mmmmm.... They're carb heavy, but clean, so I just have to allocate my carbs carefully to eat them =)
Friday, March 25, 2011
3 Weeks from Today = Showtime!
I'm almost out of time. The last week is its own ballgame in every aspect: nutrition, training, everything. Realistically, it's like I only have 2 weeks to go. So?
It's time to get serious. Neurotically serious, like total type A accountant level of detail and number crunching serious. Oh wait, that's me, hahaha. Perfect! ;)
I brought a pretty notebook today =) I will be recording every minute detail of my nutrition and training in it and will pack it around with me everywhere for the next 3 weeks. Then, when I compete the second time (next fall) I can rehash it and analyze what I did right and what I could have done better / differently in order to apply what I've learned for improvement then =)
Psst I realize it's a little long - so only watch it if nutritional manipulation interests you! ;)
Today's post includes all that detail, but from here on out I'll likely just keep it in my notebook and put the most concise and entertaining highlights here.
This morning I created a spreadsheet of the foods I'll be eating between now and the competition. It's a short list, restricted to the essential foods with the strongest contest-minded macro profiles.
9:30 am C let me sleep in!
coffee w/ creamer x 2
steel cut oatmeal (1/4 cup dry)
meal count: 5 g P 35 g C 5.5 g F
12:30 pm
4 oz chicken breast seasoned w/ cayenne
16 spears asparagus roasted w/ lemon pepper
1/4 cup brown rice
hot tea no sweetener
meal count: 32.8 g P 21.5 g C 2 g F
1:30 pm
200 cal pack raw almonds
meal count: 7 g P 8 g C 17 g F
3:45 pm
4 oz. chicken breast seasoned with Cayenne
1/2 cup strawberries
1 serving (15 pcs) Quakes
hot tea no sweetener
meal count: 27.7 g P 32.4 g C 3.6 g F
Pre-workout count:
72.5 g P 96.9 g C 28.1 g F 930.5 kcals
Training Chest, Abs, & Triceps @ Gold's 4:25-6:30 pm
I decided to "bookend" my weights with cardio today rather than a single longer session.
1) StairMaster
Fat Burner routine Level 10
20 minutes
2.18 miles / 105 floors climbed / 225 kcals burned
2) Bench Press (flat - no spotter)
1. Warm-up: Bar (45 lbs) x 12 reps
2. 65 lbs x 8 reps
3. 75 lbs x 8 reps
4. 85 lbs x 8 reps
5. 85 lbs x 6 reps
3) Dumbbell Flies
1. 20 lbs x 8 reps
2. 15 lbs x 10 reps
3. 15 lbs x 10 reps
4. 15 lbs x 10 reps
Superset with
4) Dumbbell Flat Bench Press
1. 20 lbs x 8 reps
2. 20 lbs x 10 reps
3. 25 lbs x 10 reps
4. 25 lbs x 10 reps
5) Dumbbell Incline Bench Press
1. 20 lbs x 10 reps
2. 20 lbs x 10 reps
3. 20 lbs x 10 reps
6) Abs Circuit
1. Shoulder crunches x 15 each side, reverse crunches x 15, mini crunches x 15, 8 lb MB side twists x 30
2. Same as above
3. Same as above
7) Triceps Circuit
1. Dumbbell Kickbacks 15 lbs x 10 reps each arm, Dumbbell overhead extensions 25 lbs x 8 reps, body weight bench dips x 15 reps
2. Dumbbell Kickbacks 12.5 lbs x 10 reps each arm, Dumbbell overhead extensions 25 lbs x 7.5 reps, body weight bench dips x 12 reps
3. Dumbbell Kickbacks 12.5 lbs x 10 reps each arm, Dumbbell overhead extensions 20 lbs x 10 reps, body weight bench dips to failure (16 reps)
8) Rope Triceps Pushdowns
1. 30 lbs x 10 reps
2. 35 lbs x 10 reps
3. 35 lbs x 10 reps
4. 40 lbs x 10 reps
Superset with
9) Push-ups to Failure
1. 16.5
2. 14.5
3. 9.5
4. 9.5
10) Single Arm Triceps Rope Pushdowns Drop Set
1. 15 lbs x 8 reps each arm
2. 15 lbs x 6 reps each arm
3. 10 lbs x 10 reps each arm
11) 1 Set Real Pull-ups
Almost 4 (3-7/8) For the heck of it =)
I love doing them at the beginning so I can do a lot, but I also love doing them at the end when I can barely do any because I've already exhausted my muscles =)
12) StairMaster Again
Fat Burner routine Level 12
89 floors climbed 183 cals burned
7 pm
200 cal pack raw almonds
8 oz. SF Silk Soy Milk
1 scoop Optimum Whey
meal count: 38 g P 15 g C 22 g F
8:45 pm
8 oz. Shrimp
1 cup cooked spinach
1 pc Applewood smoked bacon *
1/4 cup marinated mushrooms
1/4 cup brown rice
hot tea no sweetener
Coca-Cola Cherry Zero (my cal free vice!)
* I had room left in my fat "budget" so I chopped up a slice of bacon (5 g P 7 g F) to saute the shrimp, spinach, and marinated mushrooms in. Then I doused the whole thing in hot sauce, a splash of cherry balsamic vinegar, and black pepper. Yum! Yet not a macros violation, muhahahahahahahaha ;)
meal count:41.4 g P 18.3 g C 7.9 g F
10:30 pm
15 Quakes
Hot tea no sweetener
1 more Coca-Cola Cherry Zero (Shhhh! Fake sugar = bad I know I know which is why I normally hardly ever do it!)
meal count: 2 g P 26 g C 1 g F
Daily Totals:
153.9 grams Protein 156.2 grams Carbs 60 grams Fat
1,780.4 Cals Ingested
(1,448) BMR
(926.7)Training
(594.3) Net Loss =)
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