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Your sleep has been great and seems to be improving even. Great updates!!
Your sleep has been great and seems to be improving even. Great updates!!
K e tend to want to eat more when just sitting around. I try to stay busy and drink tons of water. Believe it or not when i'm dieting i like to watch cooking shows on TV. For some reason just seeing the food helps. Sam the cooking guy was my go to this prep along with Catina eats kilos on youtube. Passes the time during cardio as well.
Edit- Another thought that I had was that our training styles/requirements are also much different. I did pretty much 0 high intensity work and my cardio consisted of LISS on a slight incline treadmill so needs/requirements for food/cals are much different than yours. I see you are IF. I have used this method a few times in the past but during training blocks where I required more effort/intensity I found this method to be detrimental to training/recovery. This was during my triathlon/Ironman/ultrarunning training/racing. In all of these scenarios i would have lower and higher intensity days. I would do my best to match my training load with calorie requirements. I was doing so much volume though that i could pretty much eat what i wanted within reason. I could not build muscle though so I looked like a typical runner.
What i did find to be optimal for me was to carb cycle. On low intensity/volume days I would eat less carbs and more fat. On higher days i would eat lower fat and higher carbs. So basically I would carb cycle. As longer distance events would get closer I would start dropping carbs in favor of fats so by the time the race came around my body would be fat adapted and would use fat stores for fuel during the longer races. Shorter stuff I would always rely on carbs for quick spikes throughout a race.
Not sure if this helps at all in your regimen but for me if I was training the way you do I would proly carb cycle in and figure out what your high and low days require for energy and try to match that ina slight deficit for weight loss or even eat at maintenance levels and try to recomp.
April 12
Sleep :
8 hours
Fasting :
14 hours
Food :
Meal 1 - homemade bars (oats and dark chocolate)
Meal 2 - blueberries, greek yogurt, chia seeds
Meal 3 - chickpea chanamasala curry,naan bread, cucumber, carrots
Water intake : 6L
Not fasting much because on 1500 calories it's very hard to get good workouts ANF be efficient at work AND sleep well. Btw I had an incredible night of sleep. When my alarm wenton I kept hitting my white noise machine in confusion
Training :
Private s&c training
Many many sets. Hit some PRs along the way while cutting. Feels good
A1. Board bench 45x10, 95x5, 135x2x9
A2. Trap-bar deadlifts 95x10, 155x5, 205x2x2, 245x2x7
4 rounds :
2 medicine ball abs x 15
sprawl to sled push
backwards sled to TRX row
4 rounds :
belt squats x 20
DB lateral raises x 20
BJJ open mat (nogi)
Found that on my coach's IG (I don't use.it myself) :
Sleep :
8 hours
Fasting :
14 hours
Food :
Meal 1 - homemade bars (oats and dark chocolate)
Meal 2 - blueberries, greek yogurt, chia seeds
Meal 3 - chickpea chanamasala curry,naan bread, cucumber, carrots
Water intake : 6L
Not fasting much because on 1500 calories it's very hard to get good workouts ANF be efficient at work AND sleep well. Btw I had an incredible night of sleep. When my alarm wenton I kept hitting my white noise machine in confusion
Training :
Private s&c training
Many many sets. Hit some PRs along the way while cutting. Feels good
A1. Board bench 45x10, 95x5, 135x2x9
A2. Trap-bar deadlifts 95x10, 155x5, 205x2x2, 245x2x7
4 rounds :
2 medicine ball abs x 15
sprawl to sled push
backwards sled to TRX row
4 rounds :
belt squats x 20
DB lateral raises x 20
BJJ open mat (nogi)
Found that on my coach's IG (I don't use.it myself) :
April 12
Sleep :
8 hours
Fasting :
14 hours
Food :
Meal 1 - homemade bars (oats and dark chocolate)
Meal 2 - blueberries, greek yogurt, chia seeds
Meal 3 - chickpea chanamasala curry,naan bread, cucumber, carrots
Water intake : 4L
Not fasting much because on 1500 calories it's very hard to get good workouts ANF be efficient at work AND sleep well. Btw I had an incredible night of sleep. When my alarm wenton I kept hitting my white noise machine in confusion
Training :
Private s&c training
Many many sets. Hit some PRs along the way while cutting. Feels good
A1. Board bench 45x10, 95x5, 135x2x3
A2. Trap-bar deadlifts 95x10, 155x5, 205x2x2, 245x2x7
4 rounds :
2 medicine ball abs x 15
sprawl to sled push
backwards sled to TRX row
4 rounds :
belt squats x 20
DB lateral raises x 20
BJJ open mat (nogi)
Found that on my coach's IG (I don't use.it myself) :
Big deadlift, you're doing some of the biggest lifts I've seen for a female, amazing1
wow what a great post. love that form on those lifts
APPROVED LOG
April 12
Sleep :
8 hours
Fasting :
14 hours
Food :
Meal 1 - homemade bars (oats and dark chocolate)
Meal 2 - blueberries, greek yogurt, chia seeds
Meal 3 - chickpea chanamasala curry,naan bread, cucumber, carrots
Water intake : 6L
Not fasting much because on 1500 calories it's very hard to get good workouts ANF be efficient at work AND sleep well. Btw I had an incredible night of sleep. When my alarm wenton I kept hitting my white noise machine in confusion
Training :
Private s&c training
Many many sets. Hit some PRs along the way while cutting. Feels good
A1. Board bench 45x10, 95x5, 135x2x9
A2. Trap-bar deadlifts 95x10, 155x5, 205x2x2, 245x2x7
4 rounds :
2 medicine ball abs x 15
sprawl to sled push
backwards sled to TRX row
4 rounds :
belt squats x 20
DB lateral raises x 20
BJJ open mat (nogi)
Found that on my coach's IG (I don't use.it myself) :
killing it here
April 13
Sleep :
7 hours
Fasting :
14 hours
Food :
Meal 1 - homemade bars (oats and dark chocolate)
Meal 2 - cucumber, carrot, dip
Meal 3 - chickpea chanamasala curry, naan bread
Water intake : 4L
Training :
bjj gi class x 2 hours
Long walk with the dogs
Sleep :
7 hours
Fasting :
14 hours
Food :
Meal 1 - homemade bars (oats and dark chocolate)
Meal 2 - cucumber, carrot, dip
Meal 3 - chickpea chanamasala curry, naan bread
Water intake : 4L
Training :
bjj gi class x 2 hours
Long walk with the dogs
Keep hitting it hard
true respect for you
Thank you all guys. I'm hitting a bit of a rough parch with a stomach bug. I took the day off today. I am teaching tonight and then training.
The upcoming week will suck hard but I am ready. I need your help and support more than ever and I will being you precious metal in return
Plan :
Weekend - regular food
Monday - low salt, water loading
Tuesday - low salt, water loading, low fiber
Wednesday - low salt, water loading, low fiber
Thursday - low salt, water loading, low fiber
Friday - low salt, 1L water, low fiber
Saturday - no water, carbs, weigh in at night, refuel
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