Week 9

Wednesday August 22nd

Exercise-

·      Football training (1.5 hours) mixed interval and cardio

Nutrition- total calories- 1980

Breakfast-

·      Bran cereal+ skimmed milk+ fruit @350

Snack-

·      Chocolate milk @130

Lunch-

·      Beef steak salad @400

Snack-

·      2x power bars + popcorn @600

Dinner-

·      None (football training 9-11)

Snack

·      gatorade x2 + mixed nuts + milk @500

Rest & recovery-

      Feeling a little tired from yesterdays double WOD but in general feel great. I am really enjoying the change in scene and training that the gym is giving me. I enjoyed running outside for a long time in the early stages of this 80 days, but as the heat increased I began to see it more as a chore because the running was so uncomfortable. The gym is still hotter than any gym you and I have ever been in before but it isn't as oppressive and the lack of sheer baking sunlight makes it almost pleasant in comparison. So here's to making the next 24 days as fruitful at the last 7 or so.

Thursday August 23rd

Exercise-

·      Legs + cycling interval sprints

Nutrition- total calories- 2370

Breakfast-

·      Bran cereal+ skimmed milk+ fruit @350

Snack-

·      Banana + orange @120

Lunch-

·      4 whole eggs + 2 brown bread @600

Snack-

·      Lemon water+ nuts+ jerky @400

Dinner-

·      Chicken and broccoli @ 500

Snack

·      Cereal+ banana+ PB mix snack @ 400

Rest & recovery-

      Today was a long day because of last night’s late night football breaking my routine again. I woke up late so missed my window for morning training and so trained after work when I felt both hungry and tired. My training was effective and enjoyable once I got going. I increased my squat weights and reps from last time, which made me feel a little more accomplished considering my mental state of just being tired and yawning uncontrollably (this is where a little boost of NO-Explode supplement would help). All in all a good session but more calories needed during the day and sleep needed in advance.

Friday August 24th

Exercise-

·      Chest and triceps + cycling

Nutrition- total calories-

Breakfast-

·      Bran cereal+ skimmed milk+ fruit @350

Snack-

·      Powerbar @ 200

Lunch-

·      6 whites+ 3 yolks @500

Snack-

·      1/2 cup mixed nuts + jerky @250

Dinner-

·      Chicken + mixed boiled veg @600

Snack

·      1 orange + 1 lemon juice pop

Rest & recovery-

      My legs are super stiff today after yesterdays lifts and cycling to boot so the gym was a solely leg day with some light cycling to try and loosen some of my quad, hip and hamstring stiffness. My chest felt strong and my weights and reps reflect my motivation and hard work as I continued to up the workload. I am always apprehensive of my chest because I already have quite a barrel shape to it and that is not always conducive to running efficiently. So I often drop the weight and try and increase the reps to avoid mass and aim for lean definition with wider grips and slower contractions.

Saturday August 25th

Exercise-

·      Back + Biceps + intermittent sprint sets (cycling)

Nutrition- total calories- 2000

Breakfast-

·      Bran cereal+ skimmed milk+ fruit @340

Snack-

·      Powerbar + choc milk @330 (post workout)

Lunch-

·      6 whites+ 2 yolks @340

Snack-

·      None

Dinner-

·      International food night (Richards house) Fajita+ perogi+ curry @800

Snack

·      Choc milk @120

Rest & recovery-

      Felt strong and fast in the saddle today. Lots of differing exercises and reps, which kept it interesting and enjoyed the cycling too. My nutrition slipped a little but only a little because there was certain foods I had to avoid but was able to make sensible choices.

 Sunday August 26th

Exercise-

·      Running with Angie WOD

Nutrition- total calories- 2060

Breakfast-

·      Bran cereal+ skimmed milk+ fruit @340

Snack-

·      None

Lunch-

·      6 whites + 2 yolks @340

Snack-

·      2x bananas + yogurt smoothie @300

Dinner-

·      Beef steak + veg (dinner with Mike) @800

Snack

·      Cheat treat- Choc ice cream pot @280

Rest & recovery-

      Stayed up late to watch football and then got up late too, Sundays are for 2 things. Lie-ins and training so I did both and worked out H.A.M. with the running with Angie WOD. I took Jen along with me and she now knows what it takes to push herself through that kind of training in the baking heat. Needless to say we were both toast afterwards.

      Completion time- 41.07 minutes.

Monday August 27th

Exercise-

·      Gym double session- am Shoulders and Triceps + pm 60 minute intense cycling climb intervals.

Nutrition- total calories- 2200

Breakfast-

·      Bran cereal+ skimmed milk+ fruit @340

Snack-

·      Choc milk + granola bar (post workout) @ 400

Lunch-

·      Tuna + chili peppers @ 560

Snack-

·      Granola bar+ Gatorade @400

Dinner-

·      Chicken + mixed boiled veg @500

Snack

·      Yogurt @ 200

Rest & recovery-

      Today is my longest day at work and for whatever reason it is always the day I feel like doing a double day at the gym. This morning’s session on shoulders and triceps was focused and rewarding as I felt I was making gains with each rep. Then this evening I pushed myself despite being pretty shot from the days teaching to an hour of hard riding on the bike. A productive day with only 19 days left of DoMore8.0.

Tuesday August 28th

Exercise- Gym - WOD x3 + cycling intervals

·       

Nutrition- total calories- 2120

Breakfast-

·      6 whites+ 2 yolks @450

Snack-

·      Granola bar+ PB +choc milk @500

Lunch-

·      None (Typhoon closed school, went to gym at 5pm then ate dinner)

Snack-

·      Banana milk @120

Dinner-

·      Chicken salad @500

Snack

·      Cereal + yogurt @450

Rest & recovery-

      Today was a bit of a messy one in terms of routine. School closed because of a non-existent typhoon but only after we had sat at our desks doing naff all for 3 hours. I went straight to the gym after this at 5pm and missed my lunch. I completed 3 CrossFit WOD's of varying exercises but all of the highest intensity and I am now paying for it with my depleted energy levels. I haven't eaten enough and am now struggling to make up the deficit in a healthy way without gorging myself on nuts or something else high calorie that I don't really need at this point in the day (11pm). I also know that I am going to be exhausted tomorrow purely because of this break in routine.

Week 8

Wednesday August 15th

Exercise-

·      Midday long mountain run 8.9 miles

Nutrition- total calories- 2420

Breakfast-

·      Oatmeal+ PB+ jam @500

Snack-

·      None

Lunch-

·      Chicken+ mixed boiled veg @260

Snack-

·      Pineapple chunks+ pocari sweat (Korean energy drink) @300

Dinner-

·      Baked chicken (ate out with Mike at Okudak) @700

Snack

·      1x icepop @80

Rest & recovery-

      Took an extra rest day yesterday and it has paid off. I am sometimes apprehensive of breaking my 6 training day’s routine because I question whether I think it is just psychological that I feel tired and I am just being lazy. I fight with the idea of this and risking overtraining. But the extra day has helped me recover with a good nights sleep and simply not pounding the road or weights and just relaxing. So this afternoons run was (despite being like running in a steam room because of the intense humidity) strong and then I came home and decided I still felt buoyant enough to go and play some football for a couple of hours. So this time I definitely got it right and my training reaped the benefits.

Thursday August 16th

Exercise-

·      Running with Angie WOD+ (first day using the gym) Shoulders routine and cycling at the gym.

Nutrition- total calories- 1545

Breakfast-

·      6 whites+ 2 yolks @440

Snack-

·      None

Lunch-

·      Tuna pack+ sweet chili @500

Snack-

·      Beef jerky+ 1/4 cup mixed nuts @300

Dinner-

·      Chicken stew @400

Snack

·      Power bar@195

Rest & recovery-

      So today I took the decision to adapt my original training plan. The heat has finally taken its toll on me and I have cracked. With only 30 days left in this program I have made the choice to join a local very cheap but adequate gym. The reasons for this are simple but crucial to my training and gains. Firstly the heat is simply sapping my energy and wrecking my training more often than not. It is very difficult if not impossible to train effectively whilst in 30c+ heat. Despite my best efforts there is only so far my body can push itself in the humidity and baking heat. In addition I have felt over the last 2 weeks or so that I my enjoyment of my training has plateaued (probably because of the discomfort from the heat). Changing it up (the location, not the training type) I am certain will give me the motivation to finish strong in DoMore8.0 and see the results I both want and really work hard to achieve.

Friday August 17th

Exercise-

·      30 minutes cycling interval sprints+ legs circuit

Nutrition- total calories- 1500

Breakfast-

·      oatmeal+ PB+ jam @500

Snack-

·      None

Lunch-

·      Grilled chicken, cranberry and walnut salad @350

Snack-

·      1 banana+ mixed nuts+ jerky @400

Dinner-

·      Hot sauce+ parmesan chicken salad @600

Snack

·      1 large orange @100

Rest & recovery-

      Second day at the gym and I am already feeling the benefits of training in a cooler more comfortable environment. My lifts are strong and explosive and my aerobic and more cardio-based stuff (cycling) is intense and well driven. I am really excited to use this facility to really develop in my last 29 days.

Saturday August 18th

Exercise-

·      1.5 hours of coaching (moderate intensity+ chest, cycling and Olympic lift (90kg snatch) @ gym

Nutrition- total calories- 2750

Breakfast-

·      2 white bread +PB+ jam (needed a quick breakfast with 8am coaching, not ideal) @500

Snack-

·      2x gatorades @ 280

Lunch-

·      Homemade tuna fishcakes (no oil or potato) + mixed salad@ 600

Snack-

·      1 granola bar+ vitamin water @250+ post workout chocolate milk @@120

Dinner-

·      Grilled lean beef steak+ mixed veg (orange buffet) @1000

Snack

·      None

Rest & recovery-

      Another great day at the gym and some strong work (considering I have not lifted heavier than the 40kg available at the mountain gym until now). Both chest and snatch lifts were strong, explosive and enjoyable. I am ensuring that I do at least 30 minutes of intermediate spin bike cycling to try and replace my more taxing runs earlier on in my program (when it wasn't hotter than the sun outside).

Sunday August 19th

Exercise-

·      Mountain-> palpan-> river loop @6.8 miles

Nutrition- total calories- 1930

Breakfast-

·      Oatmeal+ PB+ jam @500

Snack-

·      Powerbar @190

Lunch-

·      None

Snack-

·      1/2 mixed nuts (pre-run) @250

Dinner-

·      Prawn stirfry @600

Snack

·      Juice+ yogurt + orange @400

Rest & recovery-

      The gym is closed on a Sunday so today was the first day that I have been forced into running outside again. I have to say I was enjoying it for the first 5 or so miles before the heat and dehydration took its toll and gave me huge stomach cramps. Performance wise that obviously hindered me but until then i was feeling really strong in the hills and fast on the flats. A testament to all the hill and trail running i have done over the past 7 weeks and the rest I have had from it these past few days. I am looking forward to being able to run in the coming Autumn months without having to feel ill whilst doing so, until then I am putting all my efforts and drive into working hard at the gym and making these last 3 weeks or so count.

Monday August 20th

Exercise-

·      2x Gym strength and cardio. Back+ biceps + cycling intervals

Nutrition- total calories- 2570

Breakfast-

·      Cereal+ skimmed milk+ fruit @ 350

Snack-

·      Choc milk@ 130 (post training)

Lunch-

·      Chicken+ veg egg white omelet @500

Snack-

·      power bar+PB+ 1 chicken breast @450

Dinner-

·      Tuna wrap x2 @700

Snack

·      2x oranges + yogurt+ powerbar @ 400

Rest & recovery-

      Day 4 at the gym and I was feeling very energetic today so decided to make the most of it. I initially trained strength in the morning working back and biceps, which felt strong and ambitious with the weight then finished off with a strong 30 minute spin cycle interval set. Once I worked a long day I still felt energetic and as the gym is right across the road from work I went back for some more sprints on the bike to do my best to drop the fat. I got a little saddle sore after another 30 minutes so I hit the treadmill for some intervals on the hill setting. All in all I feel strong and energetic. Long may it continue.

Tuesday August 21st

Exercise-

·      Gym- 2x CrossFit WOD's + shoulders training + 30 minutes cycle sprints pyramid

Nutrition- total calories- 2285

Breakfast-

·      Cereal+ skimmed milk+ fruit @ 350

Snack-

·      Choc milk+ power bar+PB @335

Lunch-

·      1x chicken wrap @450

Snack-

·      2x granola bars+ jerky+ nuts @500

Dinner-

·      Chicken salad+ light no oil vinegar dressing @450

Snack

·      Banana milk (post training) @200

Rest & recovery-

      A shorter day at work gave me added motivation to go a little harder at the gym tonight as I completed 2 WOD's, strength training and some solid aerobic work. I am really tired but I am satiated by the feeling that I am actually accomplishing things, and that I trust the hard work will pay off. I am down to the last 3 or so weeks of my program now and I don't want to look at my end result and think specifically of a time when I know I could have gone harder or put more time in. So with that in mind I also don't want to burn out, so I think I will take tomorrow off the weights and just play football off in the evening keeping me hungry and giving me the energy stores to perform well at football.

All guts no glory

Without allowing this to sound like something you have seen and heard so many times before, unfortunately the whole "lose fat, gain muscle" tagline is a prominent one in many peoples mind when they think of what they want to achieve from a fitness and health perspective.  So I will strive to make this article as acceptable and uncontrived as possible whilst still trying to impart a few methods and tips to help us achieve our goals of "guns not guts".

Probably the hardest thing about my training is finding the right balance between fat loss and muscular gains. Intrinsically we connect cardio to weight loss and weight lifting to bulk and size. What then, do we attribute lean muscle clad and fat sparse physiques to? I often still see movies like Fight Club and 300 and can be found thinking "these guys are genetically elite, plus they get all the best food and supplements and training, they don't have to worry about day-to-day tasks and that isn't fair. Will I ever get to that level?" Seconds later I snap out of it and think that there is no such thing as magic, that any of us can get there but it's about doing the right things. What we know, isn't difficult, it isn't hard to implement into our daily lives, it is however a subject that requires focus, imagination, drive and commitment, something that so many of us procrastinate and make excuses about.

The following methods and guides are posed to change the falsehoods of "magic movie physiques" and mythical connections between cardio - weight loss and weight lifting - bulk.

Identify. Strive. Achieve.

Setting a goal for yourself is another worn out record saying. So many people make promises to themselves and break them days later because they are both weak and don't really want what they say they do. They say it to gain some instant gratification from friends knowing that they will forget in a few days/weeks and let them off the hook. Well no more. If you don't want it, stop reading now. Honestly. If you really don't want it then don't waste your time from here on out and go back to dreaming about the biggest loser or magazine cover models. If you don't hold yourself accountable for this it won't happen. Commit and get yourself in the mindset of achieving. I heard once that "if you don't want to achieve as much as you want to breathe then you don't want it bad enough". A very true statement. Set your goal weight, your strength-training/lifting goal, your goal mile-time, your ideal jean size, your belt buckle dream. What ever it is, set it now, tell who ever you want about it, do what ever you need to do to remind and drive yourself and achieve it.  No one said it would be easy, but if you want it then only you can get there. Fact.

Do the research

Once you have identified your goal and got your head around not giving it up then it is time to achieve it. You need to use the most effective and efficient tools to achieve this outcome.

Diet comes first. You can't out-train a bad diet so get this in check and gathering information about your current statistical status (weight, height, jean size, resting caloric/energy expenditure, body fat percentage, strength capability, mile-time and nutritional intake, resting heart rate, maximum and zone heart rates, etc.) The more information you gather the more platforms you have to measure your improvements and gains on. These are great tools for continually fueling your motivation as you may not feel like you are making any gains some days, but measure your mile times or try on those jeans and you will get that little booster you need to know its worth it.

Here are some links to tools that will calculate and estimate the more difficult things like resting caloric intake and body fat percentage.

Basal metabolic rate (daily energy estimation)-

http://www.bmi-calculator.net/bmr-calculator

Body fat calculator (current percentage of body weight attributed to fat)-

http://www.bmi-calculator.net/body-fat-calculator

Heart rate, resting and advised training zones (how fast your heart should be beating to achieve fat-loss etc.)-

http://www.runnersweb.com/running/hr_calculator_new.html

Once you’ve done this and gathered your stats then get on top of your diet. I get pretty dazed about why people think it is so hard to eat right. For me the only issue is availability. If the store doesn't stock it, then you will be hard pressed to eat it. Other than that it’s all down to us. Make the right choices. You, not the fat kid inside that says, "Yes, Oreos are a great choice" and "yep, you should definitely choose the chicken nuggets and not the ground turkey for dinner tonight." Patronising as it may be, I don't really care. Use your knowledge of how to eat right and try some of these tips to help you and steer you in the right direction. Taken from http://80daychallenge.blogspot.kr/2012/07/what-to-eat.html

1. Shop around the perimeter of the supermarket. This is where all the fruit, veg and meat, fish and poultry counters are. Avoid the isles. You won't find anything worth eating down there.

2. If it has a food label on it...IT'S NOT FOOD! If the packaging has to explain to you what the box contains then you shouldn't be eating it. Any ingredients ending in or including the words "high-fructose-syrup" are not part of your diet anymore.

3. If it has a "best consumed by" label on it again DON'T EAT IT. There aren’t any of these labels on the chicken, on the vegetables, on the beans, on the bananas etc. If it's not perishable i.e. it could survive a nuclear strike along with the Twinkie’s and roaches it isn't food.

4. If you can't harvest it from your garden (or if you had a farm or a lake and taken it from your animals i.e. meats, fish etc.) it isn't worth eating from a nutritional standpoint.

Mix-it-up

To attain fat loss and muscle gain we HAVE to be doing more than just running or just lifting. Ideally we should be doing a mixture of intense resistance (strength), intense cardio (anaerobic based sprints and intervals) and moderate cardio (aerobic moderate intensity running) every week. Without this balance training will not be as efficient as it could be and can lead to health and injury difficulties stopping you dead on your road to achieving your goals.

            -Run fast

Intense cardio (sprints and intervals) will increase your metabolic rate after you have finished training. The metabolism is the thing that uses up energy, and fat is energy resulting in... yes, you've guessed it, fat loss. The intensity needs to be above moderate so you should be pushing hard, sweating and panting and attempting to train in your "Zone 2/anaerobic threshold" (shown here as AT zone http://www.runnersweb.com/running/hr_calculator_new.html ).

This will trigger the release of HGH, cortisol and other potent fat burning hormones into your blood stream. The time of these workouts should be 20-30 minutes for maximum effectiveness. You should be building up to doing these sessions 3-4 times per week and incorporating them into your other training.

            -Lift heavy

Intense weight training (HIIT, Metabolic and CrossFit) is another vital facet of your road to achieving your targets (when again performed 3-4 times per week in tandem with other training types). To put it simply, this style of anaerobic training is similar in its effects to intense cardio. Adding lean muscle mass to your frame will in essence burn fat indirectly. The body requires energy to retain and maintain that new muscle and so uses the calories you eat and energy it already possesses (fat) to do so.  Once again this "after burn" effect causes great changes in our bodies using the bodies energy long after you have finished training and even when we are asleep. Sounds too good to be true really but the human body is a ridiculous thing when you think about it. The above training types are discussed in more detail in one of my previous articles "metabolic training > worn out shoes"

http://80daychallenge.blogspot.kr/2012/06/metabolic-training-worn-out-shoes.html

            -Run Long

Moderate aerobic training however is the key to both of the above points. Let the intense weight and sprints sink in as important, and then realise that you can't do those things efficiently without a solid aerobic platform from which to begin. As mentioned in a previous article "The full package, shaken not stirred"

(http://80daychallenge.blogspot.kr/2012/07/the-full-package-shaken-not-stirred.html)

The importance of a cardiovascular base is pivotal (I underlined this, as something this important CAN NOT be neglected) to advancing into more anaerobic and intense training types. There is no quick fix so don't neglect the fundamentals.

Don't slump

Continue to challenge yourself to get the best possible results. Adapting and becoming comfortable with your training can be fatal when reaching for your goals so ensure that as you advance in your fitness and athletic ability you mix it up in all arenas. Start running hill sprints instead of flat sprints, up the weights and drop the reps, change out flat bench for a drop-set of dumbbell fly's and immediate closed grip pushups, do 15 minutes intense cardio before and after your strength training instead of a 30 minute block, start skipping rope in between sets instead of sitting on the bench (known as active recovery), set yourself a weekly goal of increasing your pull-ups by 2 reps. The opportunities to avoid plateaus and fatigue are endless so challenge yourself and make conscious efforts to make your training and efforts as fruitful as possible.

By now you know

Following, no, understanding these core principles will get you off on the right foot and ahead of the game in your personal challenges. Focus, nutrition, knowledge, intensity and variety will see you make the changes in your body you want.

One last puzzle piece lies in trust. Trust that there is no such thing as a quick fix or a magic wand, that what you want will take time and some serious effort, and that the way you are doing it IS the right way to get it effectively and safely. No excuses and no cut corners. No cheating and no "bad days" if you want it as much as you want to breathe then this will be a piece of cake. Ok, broccoli.

Week 7

Wednesday 8th August

Exercise-

·      1.5 hours football training (fartlek training)

Nutrition- total calories- 1420

Breakfast-

·      5 whites+2 yolks @400

Snack-

·      2x lowfat yogs @220

Lunch-

·      1x chicken salad wrap @ 250

Snack-

·      1/2 cup mixed nut +jerky @300

Dinner-

·      None (straight to football training)

Snack

·      2x almond granola bars + Gatorade @350

Rest & recovery-

      I still feel really crappy today. Although I really enjoyed football and it is the most illness free I have felt all day. So it seems to be both the heat/allergies and air-conditioners that are causing me to feel sapped and generally zombie-like.

Thursday 9th August

Exercise-

·      Rest day

Nutrition- total calories- 1660

Breakfast-

·      oatmeal+ PB+ jam @500

Snack-

·      None

Lunch-

·      1/2 cup nuts+ jerky @300

Snack-

·      None

Dinner-

·      2x brown rice+ chicken+ veg burritos @800

Snack

·      1x low-fat yogurt @60

Rest & recovery-

      Took my rest day early this week (usually a Friday) because I just can't shake this feeling of illness and congestion. Hoping that a day off the running and lifting will give my body a little time and energy to kick this sh#t into touch and allow me to power-up for the weekend. However I probably should have eaten a little more today but Thursday is a difficult day at work and I have little time.

Friday 10th August

Exercise-

·      6.9 mile mountain trail (continuous hills)

Nutrition- total calories- 2050

Breakfast-

·      2x white bread+ PB+jam @500

Snack-

·      None

Lunch-

·      1 cup brown rice+ lean beef steak+ veg+ 2x tortillas @750

Snack-

·      Beef jerky @200

Dinner-

·      Chicken + mixed salad @450

Snack

·      1 yogurt@150

Rest & recovery-

      The rest day seems to have helped me a little and I feel less groggy and run down today. I decided that as I am now well into week 7 of my 11-12 weeks i should be upping the training a little so I am using my recently improved fitness to push myself onto different challenges. Todays run is a direct reflection of that, as previously once up this mountain has been enough. Today I chose to do it twice. TFIF!

Saturday 11th August

Exercise-

·      8.5 mile temple mountain trail run (SPIDERS!!!)

Nutrition- total calories- 2120

Breakfast-

·      oatmeal+ PB+ jam @500

Snack-

·      1x power bar @220

Lunch-

·      Chicken+ veg+ large salad+ marinade @500

Snack-

·      1x Power bar @220

Dinner-

·      Chicken+ mixed salad+ sweet chili @500

Snack

·      Low-fat yogurt @200

Rest & recovery-

      I feel great after this morning’s long run (apart from the spiders) however I am really struggling to get 1 long continuous night sleep. I am getting 3 hours, waking for 1 and then getting another 3 and it is making me both tired and really aggravated throughout the day. I have looked into remedying this naturally but i feel doing yoga before bed is going to make me that little more annoyed, as I am already tired. But I will see how it goes.

Sunday August 12th

Exercise-

·      CrossFit filming WOD #3 + additional chest and abs circuit

Nutrition- total calories- 2850

Breakfast-

·      oatmeal+ PB+ jam @500

Snack-

·      1 powerbar+ banana @200

Lunch-

·      1x tuna salad + 1 banana @400

Snack-

·      1/2 tortilla+ PB+jam @250

Dinner-

·      1 chicken pizza @ 1000

Snack

·      cheat treat- chocolate ice-cream @500

Rest & recovery-

      For some reason today I have had an insatiable hunger. I have been in pain i was so hungry. I expect it had something to do with both yesterdays run and todays CrossFit WOD as I am pushing myself really hard of late as I am moving further down the line to completing DoMore8.0 but I don't think I have ever had a stomach ache I was so hungry before today. Jen and I went out for dinner and as I hadn’t had a great deal of recovery carbs both this morning and yesterday I went the whole hog and had a pizza. It was bloody good to eat it, and maybe that temptation is what I needed to make me feel both satiated and motivated for the 2nd half of this program. It fortunately coincided with my cheat day (how is this good you say?) this is good for me because I work better when I get this kind of thing out of the way in one sitting, I enjoy it, and then I refocus. I am now really excited for tomorrows run (despite it being at the end of a ridiculously long day at work) because I feel I am refocused, satisfied and motivated. No one has ever said TGIM before now!

Monday August 13th

Exercise-

·      Angie WOD- 1.1 mile + 100 reps X4 rounds

Nutrition- total calories- 1770

Breakfast-

·      Oatmeal+ PB+ jam @500

Snack-

·      Banana+ yogurt smoothie at 250

Lunch-

·      1x tuna + 1 tortilla @ 370

Snack-

·      1/2 cup nuts+ jerky @300

Dinner-

·      mixed veg + chicken @250

Snack

·      1 glass orange juice @100

Rest & recovery-

            Slept brilliantly last night. I didn't bother with yoga, instead the fact that it    has rained has done 2 very important things. Cooled off the weather a little          and more importantly kept the builders usually 5 feel away from my window           OFF the scaffolding and therefore unable to re-enact STOMP from 6-6          everyday! I slept 9 hours and it was bloody brilliant!

            Tonight's run however was brutal. I did the Angie+ running WOD and it was            difficult. But I really pushed myself hard and got a good time for it. The next     time I do it I will pick a cooler less humid day because even though I worked             hard my performance suffered because of the heat and humidity.

Tuesday August 14th

Exercise- Rest day

·       

Nutrition- total calories-

Breakfast-

·      Oatmeal+ PB+ jam @500

Snack-

·      1 pocari sweat recovery + 1 power bar @320

Lunch-

·      mixed chicken and veg @250

Snack-

·      1 peach+ 1 tbsp PB+ PIC class made ham sarnie @400

Dinner-

·      chicken stirfry @450

Snack

·      1 glass orange juice @100

Rest & recovery-

      I am shattered today. I think I may have literally exhausted myself yesterday with the Angie+ running WOD not because of its difficulty but that plus the sheer heat of the day adding to the intensity has dehydrated me massively. I feel sapped and lethargic. This heat is really getting to me of late. It seems to be getting hotter despite us going out of summer now. it is effecting both my training effectiveness and efficiency whilst also causing me some health issues such as mass dehydration (because I am far too stubborn to stop regardless of the pain).