Sunday, July 1, 2012

Sun 7/1 - Cardio & Week Recap

Cardio:
  • 8AM - Walked 62mins, 3.65 miles (17:45, 16:26, 17:17, 10:33).  Nice morning walk, but hot already.  Going to be upper 90's again today. 
  • 6PM - Walked 37mins.  Was a bit antsy and wanted to get outside again after running errands, reading and all around procrastinating all day.

Week Ending 7/1/12:
3 runs, 3 WO's, 3 doubles.  Pretty good week.  Ended week at 169.0#'s.  My lowest weight yet and feel like I'm still growing.  Plan seems to be working.

Had a great WO on Mon and decent run on Tue.  Didn't have a great WO Wed and struggled on my run on Thu.  I just didn't seem to have the normal amount of energy.  Bounced back with a great workout on Fri.  It was short (45mins) and intense. I also had my longest run in a LONG time of 7.1 miles.

I changed it up this week and (finally) did core work after my runs on Tue and Thu.  This allowed me to keep my WO's on Wed and Fri to around 45 minutes of hard work.  Just about what I've been wanting to hit.  And, YES, my core work was all PLANKS!  Did a lot (for me) of plank work and was able to hold 2-3 minute planks for 4 reps, side planks and bridges.  I did these out on the deck on an exercise mat after my runs.  Great way to cool down.  Weather was fantastic earlier in the week and I didn't want to leave the deck.  Got brutally hot Friday-Sunday.

Overall I'm pretty happy with the week, even with a mediocre WO on Wed.  Still got some decent runs and good work in the weight room. Really happy with the core work and will try to keep doing more of that - 1. because it's good for me, especially the planks, and 2. it keeps my time in the gym to 45-50 minutes of work (not counting w/u & c/d), which is where I want to be.

Nutrition: Really solid week nutrition-wise.  Very happy with how that went.  Started intermittent fasting on Thursday and have been really happy with that so far.  We'll see how I feel after another week of it and go from there.  I started loading creatine today after cycling off it for 3 weeks.

Sun Time Item Size Prot Carb Fat Cal
7/1/2012 6:30AM FAST




7:30AM 62 min walk.




12:45PM Egg Whites 5 eggs 18 1 0 85

12:45PM Whole Egg 1 egg 6 1 5 78

12:45PM Mushroom 2oz 2 2 0 12

12:45PM Smoked Salmon 3oz 20 0 4 105

12:45PM Oatmeal 1/4cup+ 4 19 2 110

12:45PM Chobani Yogurt 6oz 18 7 0 100

12:45PM Creatine 10g


2PM Carrots 2oz 0.6 5.4 0 24
6:30PM Steak 5oz 43 0 9.5 265
6:30PM Snap Peas/Broccoli 6oz 4.2 12 0 60
6:30PM Cottage Cheese 1/2cup 14 5 1 90
6:30PM Oatmeal 1/4cup 3 14 1.5 75
7:30PM Creatine 5g


10PM Chobani Yogurt 6oz 18 7 0 100
10PM Creatine 5g


10PM Chicken 2oz 14 0 0.5 60
11PM Apple 1 med 0 25 0 95
11PM Casein Shake 1 scoop 25 11 1.5 160
All Day Almonds None 0 0 0 0






TOTALS: Grams 189 109 25  1,419

Calories 758 435 225  1,418
Percent 53% 31% 16% 100%

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