11/10/14 TRAINING/NUTRITION

[AK (Ashley Kate) Whittaker]

TRAINING:  10:15AM

100 BURPEE RING PULL UPS

DL'S 180x5

        165x5

10x7 RING ROWS

5MIN 50/50 CRUSH CURLS WITH 20KG

5PM INSANITY 45MIN 55% EFFORT

7:30PM

10 SWINGS 20KG

6 HINDUS

^^^10 ROUNDS^^^

FOAM ROLLING

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Your Food Diary For:

 

Breakfast5AM	Calories	Carbs	Fat	Protein	Sodium	Sugar
Avacado, California - Medium Avacado, 1 Medium Avacado	234	13	22	3	11	1
Chicken Leg - Medium - Baked, 0.2 leg	22	0	1	3	16	0
Lipton Tea - 1 Tea Bag, 1 tea bag7AM	0	0	0	0	0	0
Sweetleaf - Stevia Clear - Liquid Stevia, 10 drops	0	0	0	0	0	0
Vitamin Shoppe - Vitamin D3 2000iu, 1 softgel	0	0	0	0	0	0
Raw Nut Mix, 1.7 serving(s)11:45AM	318	10	30	7	32	2
Add Food  Quick Tools	574	23	53	13	59	3
Lunch
Lipton tea - Teabag, 2 grams1:30PM	2	0	0	0	0	0
Sweetleaf - Stevia Clear - Liquid Stevia, 8 drops	0	0	0	0	0	0
Butter - Salted, 1 tbsp	102	0	12	0	82	0
Albertsons - Thick Sliced Bacon, Hardwook Smoked, 2 slices	80	0	7	4	200	0
farmland - extra tender boneless pork shoulder carnitas, 7 ouncesz	455	4	37	28	403	2
Sunny Farms Lg Grade A - Eggs, 1.5 egg	105	0	8	9	105	0
Chocolate-ghiradelli Dark Chocolate - 86%, 3 squares	180	11	17	2	0	4
Add Food  Quick Tools	924	15	81	43	790	6
Dinner9:45/10:15PM
Albertsons - Thick Sliced Bacon, Hardwook Smoked, 3 slices	120	0	11	6	300	0
Chicken Leg - Medium - Baked, 1 leg	111	0	6	14	80	0
Great Value Frozen - Chopped Spinach, 2.5 cup	75	8	1	5	200	0
Butter - Salted, 2 tbsp	204	0	23	0	164	0
Chocolate-ghiradelli Dark Chocolate - 86%, 2 squares	120	8	12	2	0	3
Raw Nut Mix, 0.3 serving(s)	56	2	5	1	6	0
Essential Everyday - Sliced Beets, 1 container (1 4/5 cups ea.)	140	28	0	0	875	21
Il Primo - Distilled White Vinegar, 1/2 fl oz	0	0	0	0	0	0
Coffee Bean & Tea Leaf - Winter Dream Tea, 1 bag (3.5g)	0	1	0	0	25	0
Sweetleaf - Steviaclear Liquid Stevia, 4.0 -8 drops	0	0	0	0	0	0
Add Food  Quick Tools	826	47	58	28	1,650	24
Snacks
Nutramax Laboratories, Inc - Omega Mint Fish Oil, Purified Omega-3,...	10	0	2	0	0	0
Spring Valley - Zinc (Natural) 50mg, 1 Caplet	0	0	0	0	0	0
Spring Valley - Vitamin C - 1000mg, 1 tablet	0	0	0	0	0	0
Spring Valley - Natural B6 Vitamin, 100 Mg, 1 Tablet	0	0	0	0	0	0
Pharmassure - Melatonin Dietary Suppliment Vegetarian 3 Mg, 1 Tablet	0	0	0	0	0	0
Equate Children's Multivitamin Gummies - Vitamin, 2 gummies	15	4	0	0	0	3
Vitamin Shoppe - Vitamin D3 2000iu, 1 softgel	0	0	0	0	0	0
Vitamin Shoppe - Magnesium Citrate, 3 Tablet	0	0	0	0	0	0
Add Food  Quick Tools	25	4	2	0	0	3
Totals	2,349	89	194	84	2,499	36
Your Daily Goal	1,660	62	83	166	2,300	62
Remaining	-689	-27	-111	82	-199	26
	Calories	Carbs	Fat	Protein	Sodium	Sugar

When you're finished logging all foods and exercise for this day, cli

I AM NOT 100% SATISFIED GOING TO BED TONIGHT SO I MAY END UP EATING SOMETHING SMALL AS WELL RIGHT BEFORE I HEAD TO BED :)

GOODNIGHT!!

[AK (Ashley Kate) Whittaker]

Thank you! It just happened twice in a row so I was curious......also I am starving already today so maybe my body just knew I needed a little something to get through teaching Core today ;) I should be able to get lunch in soon!!! Beets!!!

[Jim B]

I think it is not a big deal unless it becomes a pattern again. Also, understand that overtraining (this is possible when you are lifting heavy like you are) will stimulate stress responses, and stimulate appetite like crazy. You did an incredible amount of volume yesterday. 

[AK (Ashley Kate) Whittaker]

I did not realize that is how I was to be defining intensity.....
Also, weird thing because it happened again today early this morning- did you notice the avacado super early? I woke up about 5am thinking that I needed tk wat and really wanted an avacado. I thought it was because of my cheat on Sunday throwing my insulin off, but it happened again this morning and since it was appx 3.5 hrs before I teach Core Class I figured it would be okay. What are your thoughts on this? Is this like an early breakfast? Is my body craving because of the diff training style? Or should I ignore it because it's trying to fall back into old habits (felt similar to when I would wake up middle of the night.....)?

[Jim B]

This looks really good. And yes, there is no reason at all to ever go hungry. You did a ton of exercise today. Also, remember that the type of training you are doing is very different from what you were doing previously. Things like deadlifts and this volume of pullups can really break you down in a way that lower intensity things like group classes and running can't. 

Remember that intensity is defined as the percentage of 1 rep max you are working with.