Breakfast: 1scoop of Milk protein with 2 cups of milk and vit C.
Pre workout: Plum/Almonds
Dinner: Rice, beef, black bean, and veggie bowl and fish oil/vit
Post workout: 2scoops of protein with 2cups of choc milk
Bed time: zma (no protein - passed out)
Monday/Wednesday workouts has kicked my ass this week, I’m sure the heat isn’t helping. Charlie was a very smart man because as we can see with my HRV results spreading out the stressors in gpp has helped with my recovery. Everything in gpp is low/mod intensity the work may feel tough but it’s easier on the nervous system vs doing fast 60’s or max strength weights. I’m sure once i get into SPP and bring in the High intensity elements things should change on the HRV readings.
Breakfast: 1scoop of Milk protein with 2 cups of milk and vit C.
Lunch: Rice, beef, black bean, and veggie bowl and fish oil/vit
Dinner: Chicken, potatoes, spinach, and fish oil
Post workout: 2scoops of protein with water/vit
Bed time: 2scoops of milk protein, fish oil, zma 45mins later
Thur: 360
Warmup W
3x3x40 hill 60/2min
Franky x10
Incline 3x10x40-50%
Lat pd 3x10-12
Db mil press 3x10-12
Row 3x10-12
Slowly making improvements to my diet, this is step 1 and it’s a big improvement to what it was (ice cream, chips, little debbie snacks, pizza etc). I will transition to step 2 around week 5-6. I have already lost a little over an inch from my waist.
Breakfast: 1scoop of Milk protein with water and vit C.
Postworkout: 3 triple berry muffins, omelet (blackbeans, onions, cheese), and fish oil/vit.
Snack: 2 scoops of protein.
Dinner: Chicken, black beans, potatoes, cauliflower, and fish oil.
Bedtime: 2 scoops of protein, fish oil/zma.
Fri:
Cardio Choice 5mins/Dym flex
Trap Bar Deadlift 3x10x40-50%
Box jumps (deep knee bend) 4x5
Walk lunge 3x10-12
Leg curls+Calf raises 3x10-12
I checked my weight 2 days ago and it was pretty much the same - my waist has decreased slightly. Energy levels are GREAT!!! My girlfriend has notice she has more energy also.
I’m shocked with the readiness feedback - i felt great this morning!!!
Breakfast: 1scoop of Milk protein with water and vit C.
Lunch: Tuna sandwich with whole wheat chips.
Post workout: 2scoops of protein with water
Dinner: Chicken, potatoes, broccoli, cauliflower and fish oil/vit.
Bed time: 2scoops of milk protein, fish oil, zma 45mins later
Week 3:
Mon: 400
Warmup C
2x5x40 sled 2/4m
Louisiana x12
Bench amrapx75% (12) (add 5 to working max)
Row 3x8-10
Mil press 3x8-10
Lat pd 3x8-10
Best Monday workout this block - sled work felt much easier. No more milk with the shakes - don’t need it.
Breakfast: 2scoop of Milk protein with water, Trail mix, and vit C.
Preworkout: Plum
Post workout: 1scoop of protein with water
Dinner: Burger, homemade over baked fries, spinach salad and fish oil/vit.
Bed time: 2scoops of milk protein, fish oil, zma 45mins later
Tue:
Squats amrapx75% (9) (i did 8lbs more then listed weight)
Box jumps 5x5
Rdl+Calf raises 3x8-10
RB,
I am curious how you sustain your training with little food and mostly liquid meals? My experience has always been I need real food for my primary calories but smoothies and or shakes as people refer to them are supplementary. ( 1 x in the morning and 1 x pre and or post training and or before bed) .
Instead of milk have you ever tried supplementing your shakes with skim milk powder? SMP is very high in protein, low in fat and can naturally sweeten a shake.
I recently read in Dr. Natasha Turner’s ( yes she is Canadian living down the street from my house ) " The Super-Charged Hormone Diet" that self grinding flax seed might be a great idea to add to your shakes as an alternative option to your fish oil / daily regime. I use a coffee grinder to grind flax and I am sure you already know that it is high in both soluble and insoluble fiber. My first experience raising my protein levels 20 plus years ago was my digestion needed more fiber.
I haven’t had any issues at all - to be honest I have felt strong/fast from an energy stand point in 99% of the training sessions - some thing I can’t say about my past when following Charlie GPP while trying to lose bodyfat. I think most sprinters can get away with having 2 solid meals per day with 3-4 shakes, and hot green tea/coffee etc. My girlfriend and I have notice an increase in our energy levels throughout the day. I believe if your are taking in the nutrients at the right times then energy shouldn’t be a problem (carbs 90-120mins pre workout and 60-120 post workout). An athlete trying to drop bodyfat and training in the PM - I don’t understand the reason of having a big breakfast follow by a snack follow by a lunch etc? In this case I would rather wake up to caffeine and coconut oil, maybe a shake 2-3hrs later, follow by lunch with protein/mod carbs, and 90mins before session protein/mod carbs. Postworkout would be protein/small carbs, 60-90mins later protein/mod carbs, follow by protein/fats before bed.
I will look into SMP and flax seed - my girlfriend had similar issues while raising her protein intake.
Wed:
Incline 3x8x45-55%
Lat pd 3x8-10
Db mil press 3x8-10
Row 3x8-10
Breakfast: 1scoop of Milk protein with water, Trail mix, and vit C.
Post workout: 2scoop of protein with water
Dinner: Burger, homemade over baked fries, spinach salad and fish oil/vit.
Bed time: 2scoops of milk protein, fish oil, zma 45mins later
Weights and outside stress dropping my values… Decided to move tempo back 1 day…
****** Let’s see how my body responds the next time we have a rep test…
Week 4:
Mon: 320
Warmup C
2x4x40 hills 2/4min
Louisiana x8
Bench 6x5x65% 75s (added 5lbs to max)
Row 2x10
Mil press 2x10
Lat pd 2x10
Breakfast: 1scoop of Milk protein with water, Trail mix, and vit C.
Lunch: Rice/Sauce
Post workout: 1scoop of protein with water
Dinner: Chicken, green beans, rice, fish oil/vit
Bed time: 1scoop of milk protein, zma later
Felt good today - forgot belt in my other car so I had to do hills. Decreased the jump volume to x8.
Breakfast: 1scoop of Milk protein with water, Trail mix, and vit C.
Lunch: Chicken/Rice
Post workout: 1scoop of protein with water
Dinner: Chicken, cauliflower, potatoes, and fish oil/vit
Bed time: 1scoop of milk protein, zma later
Smashed this workout - felt strong and bar speed was high. I did 8x5x60% on week 1 today 6x5x65% and all 30reps felt great - was able to recover btw all sets.
Wed: 1600 (AM training session)
Warmup A
1-1-100
1-2-1-100
1-2-1-100
1-1-100
Abs x300
Breakfast: 1scoop of Milk protein with water, Scoop of peanut butter, and vit C.
Lunch: Tuna sandwich, and vit
Snack: Scoops of peanut butter
Dinner: Chicken, black beans, potatoes, and fish oil
Bed time: 2scoops of milk protein, zma later