Day One: The Menu For Today
August 30, 2010 by OCstrength
Filed under Diet, Featured
This weekend we trained HEAVY, then we ate HEAVY.
It’s back to the ‘lite day’ style of eating today. For work, we will do some cardio recovery type work. I figure this is a good way to hold myself accountable….and possibly help a person or two out. For the next 2 weeks, I will post meals and workouts for each day. Use some for ideas, motivation…or just ignore if you want!
What’s the goal? Lean up. For the majority of the days, I will eat lite to very lite. I will do more ‘endurance’ type work, rather than ‘heavy’ lifting. The goal is to ‘kick-start’ myself into the next phase…
Day 1 of 14 days of ‘controlled and posted’ eating and training.
Let’s see what we can accomplish in a couple of short weeks.
Old School Cardio
Day One: Here is the plan. Results to come Tuesday.
wake- 20 oz water mixed with Amazing Grass ‘Green SuperFood’. 1 scoop serving.
1 cup coffee to get the insides moving…
Morning Stretch & Foam Roll Routine: 20 minutes in duration
Approximately 1 hr later breakfast
3 Boiled eggs- medium. My ‘RDA’ for cholesterol, just from eggs alone, will be 272%. Research your facts.
salad- greens mix, 1 tbsp cranberry, 1 tbsp crumbled cheese, 2 tbsp crushed almonds- approx 20 g fat total
2 fish oil pills, 1 vitamin C, 1 milk thistle
Eggs for the day: 272% RDA cholesterol.
2-3 Hrs later:
1 Whole apple, about 10 almonds for a pre workout snack.
Workout: Moderate recovery day, Cardio.
-Hill Sprints & Jump
-Sprint 150′ and perform a) 100 Jump Ropes s b) 10 Up Downs with Jump
Perform 3 warm up sprints at 60%, increase in speed at 5. Including warm ups, 15 sprints total.
Alternate between A) and B) every other sprint starting at # 6.
Finish with 500 jump ropes and 50 up downs with jump.
Post Workout Snack: 30 minutes later.
20 oz water with Amazing Grass and Creatine.
1 Whole Orange
Post Workout Meal: Approximately 1 hour after workout
1 Greek Yogurt mixed with 1 tsp cocoa powder
1/2 whole grain bagel with 1/2 serving of organic butter
Frozen Stir Fry Mix- 1 serving. Cooked with 1 serving organic butter, 1 tbsp wheat germ
1 fish oil pill, 2 joint enzymes, 1 magnesium
Late afternoon Snack: 1 cup Tea, 1 pear
Real world treadmill. Free Vit D.
Dinner:
1 palm size serving wild caught ahi tuna.
Cooked with coconut oil, and wheat germ applied with 1 tbsp whole flax seeds on top.
1 cup broccoli and 1 whole bell pepper. Grilled with the fish.
Bed Time: 1 melatonin, 1 magnesium
Bed time recovery: 10 mins generic yoga, 10 minutes foam roller. Recovery work prior to bed, without exciting the CNS, can make a huge difference in the amount of ‘morning soreness’ you experience.
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For now, our intentions are not to count calories or fluid ounces of water. My plan is to ‘experiment’ with a few things and see how it works out over two weeks. I will adjust or continue with the same basics depending on the results.
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Reading: 20 minutes minimum, Your Erroneous Zones- by Dr. Wayne Dyer
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Results to come Tuesday.
-Mike.
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