Sun 7/8 - Cardion & Week Recap

Cardio:

• Morning walk with Mom before getting on the road to head home.  51 minutes with three 1min hill repeats hard at end. Hill repeats felt great.  Ran them pretty hard.  Should do this more often.
• 53 min walk in the afternoon when I got home from Williamsburg while still fasted.  REALLY hot. AC on the fritz.  85 degrees in the house.  Not good.

Week Ending 7/8/12:
AWESOME WEEK!  3 runs, 3WO's, 5 doubles, 2 triples.  16 "workouts" for the week, nutrition was really good, especially for being away from home and at Mom's house with lots of food available.  Went to Ironbound Gym for my 2 workouts while in Williamsburg and they were really good.  Had an incredible workout on Monday.  Great couple of days with family over the 4th to make it an overall incredible week.  Came home to my A/C not working, so that put a slight damper on things.

I continued with core workouts after 2 of my runs this week which were really good and also did some core work in each of my 3 workouts.

This was by far my heaviest load week so far.  This coming week will be lighter in regards to number of doubles.  The plan is to continue Intermittent Fasting (IF), cycling carbs on WO/cardio days and hit my 3 key WO's.  This week will be two chest/tri and one back/shoulder/bi workouts.  My weight was 169#s today and I'm feeling fairly lean.  Veins in my sides and abdomen are coming out.  Nice!

Nutrition notes:  Creatine loading (20g/day) finished up today and I'll continue w/ a maintenance amount of 5g/day for a few weeks.  I'll take it post-workout on WO days, and with first meal on cardio days.  I'll also be using BCAA's during fasting periods in the morning and at night before bed.  Not sold on the BCAA's, but research says it might help.  I'll try it for a couple of weeks and determine if I feel any effects.

Sunday Nutrition:

Sun	Time	Item	Size	Prot	Carb	Fat	Cal
7/8/2012	6:30AM	BCAA
	8:30AM walked 52mins w/ 3 hill repeats
	10:30AM	BCAA	5g
	12:45PM	BCAA	5g
	2:30PM 53 min walk.
	3:30PM	Casein Shake	1 scoop	24	3	1	130
	3:30PM	Creatine	5g
	3:30PM	Chicken	7oz	50	0	2	231
	3:30PM	Snap Peas/Broccoli	4oz	2.8	8	0	40
	3:30PM	Brown Rice	4oz	3	27	1	125
	3:30PM	Blue Tortilla Chips	10Chips	1	10	2	63
	5:15PM	Cottage Cheese	1/2cup	14	5	1	90
	5:15PM	Carrots	2oz	0.6	5.4	0	24
	5:15PM	Jerky	1oz	14	3	1	80
	5:15PM	Creatine	10g
	5:15PM	Grapes	1oz	0	5	0	20
	7PM	Whey Shake	1 scoop	30	4	1	140
	9:30PM	Smoked Salmon	2oz	13	0	2.5	70
	9:30PM	Chobani Yogurt	6oz	18	7	0	100
	9:30PM	Blueberries	1oz	0	4	0	16
	9:30PM	Apple	1 med	0	25	0	95
	10:30PM	Creatine	5g
	Midnight	BCAA	5g
	All Day	Almonds	.5oz	3	3	7.5	82.5
	TOTALS:		Grams	173	109	19	1,307
			Calories	691.6	436	171	1,298
			Percent	53%	34%	13%	100%