Day 6.

Not really sure what "tier" I'm on at this juncture. With the exception of some candy one afternoon this week, I feel really solid about everything I did. I trained hard, I slept a lot, I ate really well but didn't overeat, I drank a ton of water, and most importantly I didn't stress about any of it - I just did it. All that in mind, this was a huge victory for me. 

There were one or two things that could have been tighter - a little less cheese consumption at the two meals that involved cheese, and as always, I could get more sleep and work on mobility more. So I'll keep at it next week and try to do these two things. 

So.

Sleep:

11pm - 10:30am. Woke up naturally, dreamed a lot, hooray. Rainy Saturday morning in bed = good beginning to the day. 

Breakfast:

8oz water

Black coffee (1 cup)

Scramble - 3 eggs, a ton of onions and green peppers, spinach and mushrooms. 

Training:
Sectional WOD #4 (Barbell Burpees/OHS/Muscleup - hah)


Got through the burpees and 5 OHS @ 90#
Drank BCAAs and one coconut water before, and BCAAs after


I'm really hungry right now. Can't wait for dinner. 

8:30PM Girls Night!
-a few of Brandi's appetizers (Paleo crackers, goat cheese, beets, chopped bacon)
-rotisserie chicken (a thigh and a leg)
-roasted broccoli and asparagus
-baked sweet potato "fries"
-3 glasses of wine
-2 scoops of coconut milk ice cream


The Good: I really enjoyed this. Fun with friends + delicious food = winning.
The Bad:  I didn't follow the box jump rule, I was pretty full after the dinner portion.
The Ugly: Weirdly, I was up a few times through the night with SEVERE nausea. I never actually threw up but things did not sit well. And I did experience the opposite of nausea (tmi). Maybe it was all the fat in the ice cream? Can't figure out why I would have gotten nauseated though. Anyway.

Day 5.

Sleep:
9:30PM - 5:30AM 

- 8hrs per the clock, but I remember waking up once in the middle of the night feeling hot. Can't wait for air conditioning season in my bedroom. That's the best way to sleep.

Training:

-BCAAs before/after

-Snatch Grip Deadlifts, weighted glute bridges, and death by 1.5 pood kettlebell swings (165 total reps, went from 10 rounds to 20 rounds). I was really proud that I pushed through to 20 rounds.

My body feels very fatigued today.

Breakfast:

-1 cup coffee after training

-Starving by 9:45 so I ate my lunch of 3 hardboiled eggs, 1/2 avocado, and about 1/4 cup chopped onion all mashed together with salt and pepper. Really delicious, but now I don't know what to do for lunch (Friday, no meat, argh).

Lunch: Emergency Foraging in South Jersey!
@Baja Fresh, can you believe it? 


Naked Burrito (or whatever they call it in a bowl w/o the tortilla)
Line caught (I KNOW!) mahi-mahi, grilled veggies, lettuce, pico de gallo, avocado, and cabbage. Plus hot sauce. 


I forgot to ask for no sour cream so I scraped off as much as I could. 


DELICIOUS. 

Snack into Dinner @ Rachel's
-plantain chips & guacamole
-about 1/3 bar of 88% dark chocolate
-2 glasses red wine
-1/2 crabcake w/ jicama
-about 1/2 cup mozzarella and cherry tomatoes
-whipped sweet potatoes, about 2/3 cup?


More importantly, this was 3 hours of peek-a-boo with Ethan and chilled out time with good friends. Tier 10. :)

Day 4.

Sleep:

Good news - I fell asleep at 9:30 and woke up at 7:15 without an alarm, so that's almost 10 hours of solid, dreamy, restful sleep.

Bad news - 6am training session is/was at 6am. Oops.

Good news - I woke up, and didn't sleep til forever.

Good news - I drank a cup of coffee because it tasted good, not because I needed the jolt.

Bad news - 6am training session is always at 6am. Bleh. 

7:30 AM 

Coffee, fasted through all morning.

*I am still pretty stiff in my calves, shins and ankles from Tuesday's workout. This is a problem because there's more running on the schedule for tonight. Furiously using the stick today and NOT sitting at my desk. Holler.

 1:30 PM 

Wasn't really starving but thought I should probably eat something, don't really want food sitting in my stomach during Nancy tonight. 

Leftover Italian sausage & kale + 2 hardboiled eggs. DELICIOUS.

3:30PM
Some tootsie rolls. This is embarrassing. But I'm posting it anyway. 

3:45 PM 

Read this article and then really, really regretted those Tootsie Rolls. So, sugar will kill you, probably. I already knew that.


5:30PM
*Forgot my BCAAs at work, so I had a scoop of KD's flavored ones before the workout
Worked up to 85x5 OHS (tough, my legs are still pretty shot - ice bath post run next time?)
Then did 115x5x3 front squat
Then did 33 OHS @ 65# in 2 minutes


7:30 PM
1.5 cup spinach w/ a tsp of EVOO and balsamic
1.5 burgers (about 6oz beef) with onions, diced green chilis, chili powder, cumin, and cilantro (Elana's Pantry recipe), with 1/2 avocado sliced on top


Took measurements tonight.
Weight: 169.6
Waist: 35 (at smallest point)
Navel: 38.75 
Hips: 43 (at widest point)


*I'd like to get back into the 150s if that's possible, I think losing 10-15 would really help my pullups. Also, and this is total vanity, but I've been carrying extra weight in my lower belly like, forever. I would like to see if there's a non-psychotic way to get rid of that and keep it off, like, how lean would I have to be overall to see that go away and is it worth what I'd have to do to stay there? We'll see what happens.

Day 3.

Sleep:

Not enough. Last looked at the clock at 11:24.

Alarm went off at 5:10am, and I woke up very, very tired and very very sore from yesterday, so decided to skip the 6am in favor of some mobility work today. Then Angel's alarm went off at 6:30. We are trying to figure out a solution to having multiple alarms going off, because technically I should feel rested today since I slept til 7:30, but I don't. My alarm went back off in the middle of a dream, and whenever that happens I feel groggy for a long time. My body did not want to wake up yet and I wish I could have let it sleep. Sorry, body.

*I am pretty stiff and sore from yesterday, notably in my hamstrings, core/obliques, upper back and triceps. I should have soaked in epsom salts last night/done more mobility work but didn't get to it yesterday. oops. Will do tonight.

*Oh, I thought I felt a little phlegmy this morning, maybe from the bit of goat cheese I ate last night? It wasn't anything bothersome but I'm trying to be more aware. I guess I should cut the cheese for now (hah, I'm 12). 

8am - about 3/4 cup of coffee (I was running a little late due to above grogginess)

9:30am - ate some breakfast so I could drink tea at work without getting queasy. Breakfast was leftover frittata from yesterday. It was still delicious today :)

12:30ish - starting to be hungry but not uncomfortably so. Brought my lunch to the grocery store to eat with a coworker and buy food for the next few days. Lunch was leftover roasted cauliflower from last night and leftover ground turkey in homemade marinara sauce + mushrooms, plus 1/2 an apple and a packet of almond butter. It was good. I felt full and passed the box jump test.

*32 oz water this morning, working on my second bottle now.
I feel kind of snacky right now (it's 3pm). But will not snack. Damn you coworker-drawer-of-candy.

6:45 Dinner
spicy Italian sausage over a bed of kale, onions, and 1/2 an apple (the produce was sauteed in a little bit of ghee). This. Was. Delicious.

Day 2.

Sleep:

6-7 hours (work in progress)

Also, it was hot in my room. It was almost an air conditioning night last night. Still felt pretty alert when the alarm went off though. It helped that the birds were singing even though it was dark out. Since I've been reading Lights Out I've been kind of bummed at having to wake up in the dark, but otherwise I'll never make it to the gym. Hopefully the sun starts coming up earlier soon.

6am training session:

*10g BCAAs before and after, plus a swallow of coffee before

5/4/3/2/1 loops around the block

alternated with

10/8/6/4/2 split jerks @ 85# from the floor

=29:00 

Jerks = easy. Running = slow death.

Total distance - 4.5K

*Really want to repeat this one in about a month. I think/hope my running will improve a lot over the next few weeks. I'm also really curious about that 5K time now. 

Breakfast:

Fasted, coffee + two hits of BCAAs (10 grams total)

*Was pretty hungry this morning and am hungry now. Probably due to the long workout.

12:30pm lunch:

About 1 cup ground turkey in homemade sauce + mushrooms (leftovers from last night)

About 10 ounces of green beans with butter (1 pat butter for the whole serving of green beans - I was REALLY craving the green, haha)

1/2 apple

2 packets almond butter (190 cals each)

Just finished my first 32 ounces of water, off to refill.

I guess I'm supposed to be training fasted and eating earlier in the day, and making my post workout meal my largest of the whole day? Gah. OK - patience patience patience while this all works out. I definitely have to eat earlier in the day if I'm gonna be this hungry after my 6am.

3:30 PM

*Very sleepy at my desk. Drank another 32 oz water and ate the other 1/2 of my apple.

6:30 PM Dinner

*had like, 3 nuts and 1 spoonful of goat cheese as I was cooking

Made a frittata - a bunch of mushrooms, peppers and onions sauteed in ghee and garlic, baked with 9 eggs and a few bits of goat cheese. I had about a 3x3 slice? And a bunch of roasted cauliflower. 

About to go take Vitamin D, Natural Calm, and Fish Oil, drink a bunch of water, and go to bed.

Abs are feeling kinda tight from this morning.

Day 1.

Sleep: 

10pm-7am (dead tired from the weekend)

Breakfast: 

Fasted + coffee

12pm Lunch (no picture today): 

7 ounces steak (marinated in balsamic, onions/garlic, salt/pepper), 2-3 cups baby spinach + EVOO/balsamic
7pm Dinner:
1 cup homemade sauce: crushed tomatoes, 1 tbsp ghee (in the whole pot so not that much per serving), crushed red pepper, 1 square 90% dark chocolate (in whole pot), salt/pepper, mushrooms
kale chips (about 1 cup, made with EVOO and salt)
*snacked on 2 squares dark chocolate and some spiced nuts that Angel made beforehand. Was REALLY hungry when I got home.

Drank 80 ounces of water today and just hit pretty much everywhere with a lacrosse ball. My whole back feels junked up from driving yesterday and sleeping in an unfamiliar bed, so I worked on that for awhile and also did upper part of my glutes and my calves. Felt really good, but I think I need a massage.

Daily Goal Summary

This is also for my quick reference:

Stage 1 Goals (Mon4/11 -Thurs4/21): 
Train 3 or more times per week (metcon biased + squats)
Supplement BCAAs 15minutes pre-workout and 2x more through the morning.
Fast until 12pm
8 hours sleep per night (bed by 9pm, up at 5am)
Fish oil daily (2g)
80 ounces water/day
Eat mindfully (20 plyometric box jumps!)

Stage 2 Goals (Fri4/22 - Sun5/1):
16 ounces quality protein/day
No gluten grains
No fried/heavily-processed foods
At least 2 kinds of vegetables each day (try new veggies!)

Stage 3 Goals (Mon5/2 - Thurs5/12:
Cut down the fruit (2 servings or less of low sugar fruit/day)
No sugar.
No dairy except butter/cheese as FLAVOR
Only one starchy meal early in the day, sweet potatoes and root veggies are best
No oils when cooking except coconut/grassfed butter
Limit alcohol.

Stage 4 Goals (Fri 5/13 - Mon5/23):
No fast digesting carbs (fruit, rice, white potato, corn, GF grains) except post workout.
Cut out coffee. Only green tea.
Eat ONLY whole foods.
Further limit alcohol.
20 minutes of fun/low stress activity per day.