Sunday, January 17, 2010

End of Week 3 - Phase One Complete!

Phase 1 of my new workout program finished this week. It was fun! It had different techniques that I have never done before (like peak double contractions). Phase 2 starts this week and it's more standard supersets, but they are "pre-fatigue" supersets - I will be doing more reps of the first exercise with lower weights and fewer reps of the second exercise with heavier weights.

Overall, workouts this week went well. The reps were low for most exercises so I added more weight. I was still sore a few days after the workouts, so I was happy because I knew I was working hard and my muscles were not adapting to the workout.

Yesterday, I ran 6.5 miles outside. Whoo-hoo! Because of the really cold weather I had been running at the gym, so that was a nice change. It was icy in a number of places so I had to slow down, but the run felt really good. My time was 1:07:40 (about a 10:25 pace) and I was thrilled with that. It was still pretty cold out, though. When I got home, my legs were numb. When I took off my hat, I discovered there was "snow" on it. It wasn't snowing so I couldn't figure out how snow got on my hat until I realized that it was sweat that had frozen! :) Today I am going to go out and run an easy 2 mile recovery run. Yesterday my hips really started hurting during the 5th mile, so I want to try and run a little more during the week, instead of just one day.

My big change this past week with nutrition was to eat breakfast immediately post-workout (about 6:30am), and then have a snack at work around 9:15am. Prior to last week, I would eat a snack post-workout and then eat breakfast at work at about 8:30am. I'm not so sure I liked the larger post-workout meal - time is short in the morning and a quick snack is easier.

This week I will be back to more of a snack post-workout (e.g., a scoop of whey and a banana) and then I plan to eat about every 2 hours, consuming between 200-250 calories each meal. Even during my most zealous calorie-counting days, I never counted calories for individual meals, only for the entire day. However, I don't plan on using fitday for my counting; I'm just going to estimate calories for the most part. So my day will look like this:

6:30am - meal one
8:30am - meal two
10:30am - meal three
12:30pm - meal four
2:30pm - meal five
5:30pm - meal six
7:30pm - meal seven

If I stay between 200 and 250 calories per meal on average, my calorie range should be between 1400 and 1750, which is just right for me for fat loss. I've gained about 10 lbs since I finished my last TT contest. Since I was using a muscle-building program, I hadn't been counting calories at all, just trying to eat clean foods. However, even though phases 2 and 3 are still considered muscle-building, I'm going to start watching calories so I don't gain too much more weight. I'm hoping some of this is muscle! :)

If you are interested, here's the link to this week's TT Call -> Weekly Fat Loss Call. A few of the things Craig talks about this week are his Transformation Tip of the Week, updates to the TT2K4 workout, and the Bodyweight 200.

Have a great week!

Disclosure: This post does not contain an affiliate link. I just think the calls are fun to listen to. :)

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