2 months to go

allcdnboy1

allcdnboy1

New member
Well, I've been working out quite irregularly because of a pulled ab, making it hard to go to intense. Well, it still hurts, but I'm stepping it up a notch and working out every day. I have until April 9th to get in the best shape without over-training.

Day 1
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8:30am: Granola Bar + Protein Cookie
9-10am: 1 hour bootcamp
- upper body (major: shoulders, biceps, back; minor: triceps, abs)
10:30am: 1 PB ball
11:00am: Oatmeal w/ fresh berries (straw, blue, rasp)
12:45pm: 2 more PB balls
1:10pm: apple
2:00pm: ~1c strawberry yogurt w/ 1 scoop protein powder
3:15pm: Spinach Salad sans oranges
5:30pm: PB ball
6:00pm: handful pistachios
7:15pm: protein cookie
9:30pm: chicken and cheese wrap
11:15pm: protein shake: berries (straw, blue, rasp), bananas, yogurt, soy milk & protein powder

Total water consumed: 2.5 L
 

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Day 2
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8:00am: protein cookie and granola bar
8:30-9am: skipping. only took breaks over the last 10-15 minutes and as short as possible
9-10am: bootcamp
- cardio and abs
10:20am: handful of almonds
11:00am: oatmeal and fruit
12:20pm: 3 PB balls
1:30pm: half handful of almonds
3:30pm: protein cookie
5:00pm: spinach salad
8:30pm: chicken, mustard and cheese wrap
10:00pm: protein shake

Total water consumed: 1.5L
 
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Day 3
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7:30am: protein cookie and granola bar
8:30-9am: skipping
9-10am: bootcamp
- legs (ouch, they hurt)
10:10am: small handful almonds
10:30am: oatmeal
11:30am: protein cookie and yogurt
1:15pm: 2 PB balls
2:30pm: spinach salad
6:00pm: chicken wrap
7:15pm: PB ball
8:30pm: protein cookie
10:00pm: protein shake
 
Nice consistency!

Why come you eat almonds right after your workout and exclude a workout drink?
 
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almonds are in the car and i'm hungry :) ...

i hear a lot of different things about when to have a protein shake, and since my workout is more cardio, i for-go it ... not sure if that makes any sense. Never really fully understood when and what to eat.
 
Well, from what I've learned, it'd be better to take a mixer bottle (I like the rubbermaid kind with the blue lids and the snap-close thinger you can get at Walmart, they kick ass) with a scoop of protein and some gatorade powder or something along those lines with you to the gym/wherever..add water, mix, and sip on that 'til you get to your food. Or, if your workout is more than 45 minutes or so, sip on it during, with lots of extra water.

Doing so will probably calm your hunger a bit so you can make it to your post-workout meals, which look like they're usually pretty decent. Unless you meant that's just what you choose to eat, then by all means...don't mind me. :p

Eating fats right after a workout of any kind is something most people in the know generally avoid because it will slow the uptake of nutrients, which retards your body's replenishment of its glycogen stores after strenuous exercise, and therefore your recovery and your gains. That's what resources like this site have led me to believe, anyway. ;) I've been doing it for a couple months and it seems to work pretty well. Before I set up my nutrition around the workout window, I'd be absolutely starving after strength training or sport. These days, I can manage to wait.
 
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I believe you to be right and, with some help from my trainer at the bootcamp, we have modified my meals slightly:

Day 4
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7:30am: Protein Cookie and Granola bar (will be replaced with oatmeal in the future)
8:40-9am: skipping
9-10am: bootcamp
- cardio and upper body (did some "Rocky pushups" - they killed me :()
10:30am: handful of almonds (hey, they're in my car - i can't resist)
10:50am: protein shake w/ fruit & yogurt
11:30am: PB ball
1:30pm: chicken wrap w/ rice and cheese
3:00pm: 3 PB balls
4:30pm: protein cookie
7:0pm: mashed potatoes (just egg and milk) w/ cottage cheese
8:30pm: PB ball
9-10pm: volleyball
10:45pm: bacardi & soda
11:30pm: protein shake
 
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Slept in :(

Day 5
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8:30am: granola bar & protein cookie
8:50-9am: skipping
9-10am: bootcamp
- abs and cardio
10:10am: handful almonds
10:25am: 1c fruit juice & protein shake
1:00pm: chicken wrap
2:00pm: 2 PB balls
5:30pm: mashed potatoes w/ cottage cheese
8:30-1am [Chinese New Year Party]: junk - cake, chocolates, spring rolls, fortune cookies, peas in a pod, other .... :)
[more to come]
 
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Day 6
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10:30am: oatmeal /w fruit
12:00pm: 4 PB balls
2:30pm: protein cookie
5:00pm: mashed potatoes w/ cottage cheese
7:30-1am: rum and soda ... a lot :D
8:30-10pm: lasagna, mixed green salad w/ cranberries, tostillas w/ dip (cheese, olives, avocados, olives, sour cream, etc)
 
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Day 7
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9am: 8 PB balls
1:30pm: chicken wrap
6:30pm: mashed pototoes w/ dry curd cottage cheese
note: didn't sleep the night before, so i took 4 naps throughout the day, hence the lack of food
 
Day 8 - Monday
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7:45am: oatmeal w/ fruit
8:35: .5 km warmup jog
8:45-9: skipping
9-10: bootcamp - upper body
10:20: handful of almonds
10:35: 1c fruit juice
11:00: protein shake w/ fruit and yogurt
1:30pm: turkey wrap
4:30pm: tomato and Camembert cheese
6:30pm: mashed potatoes
10:00pm: protein shake
 
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Day 9
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6:45: granola bar & apple
7:15-7:55: bootcamp
- cardio (cut 20 min short due to a back spasm)
8:05: protein shake
8:15: handful almonds

12:30pm: turkey wrap
2:30pm: spinach salad
5:00pm: mashed potatoes
7:15-8:30pm: badminton
9:45pm: protein shake
 
Day 10
=======
I'm broken again. left side of my back is slight twinged, right shoulder is out, and my lower right shin is extremely bruised to the point where jumping hurts.
Needless to say, I took a day off from the bootcamp (and it's leg day, so the timing couldn't be better).

10:15am: oatmeal w/ fruit
1:30pm: chicken & turkey wrap
4:15pm: spinach salad
4:45pm: 1c fruit juice
7:00pm: chicken burger
 
Day 11
========
7:30am: oatmeal w/ fruit
8:45-9am: situps and wall squats
9-10am: bootcamp
10:15am: protein shake w/ fruit
1:00pm: chicken wrap w/ turkey + cheese
3:30pm: granola bar & red zone energy drink
5:30pm: handful almonds
6:00pm: mashed potatoes w/ dry curd
8-9pm: handball
10pm: protein shake
 
no, i don't believe in doctors ... i'm a guy :)

bootcamp: hour long training session with max 30s breaks that focuses on a body section or simply cardio ()

back: got up to quick in-between sets for the bootcamp and tweaked something.

shoulder: hurt it playing last seasons dodgeball and i reinjured it skiing a couple weeks ago

shin: not sure. combination of my knee brace banging against it during bootcamp or just simply overworked
 
I think you may have also injured the part of your brain that tells you to take care of yourself. :D

..please don't hit me with your mighty banhammer. :p
 
[Focus] said:
I think you may have also injured the part of your brain that tells you to take care of yourself. :D

..please don't hit me with your mighty banhammer. :p
Click to expand...
Day 10.5
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10pm-1am: clubbing (no drinking) - man my shin hurts now
1:05am: handful of almonds :)

I think that part of my brain was injured a long time ago.
 
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