TRAINING/NUTRITION 11/20/14

[AK (Ashley Kate) Whittaker]

TRAINING:

8:30AM GROUP CORE 25MIN 60% EFFORT

9:30AM

SUPERSETS

6 DFS 16KG EACH SIDE

50FT LOADED LUNGES W/25# DB'S

50FTFRONT LEAPORD CRAWL

8 ROUNDS

7:30PM

100 BURPEE BOX JUMPS

75 STRICT HANGING LEG RAISES

4x8 LAT LUNGES 1 ROUND W/24KG 3 W/20KG

NUTRITION:  A LITTLE MORE SPORADIC THAN ID HAVE LIKED, BUT STILL A GOOD DAY.  I AM REALLY FULL. VERY THIRSTY LOL, AND STILL DID NOT EVEN HIT 150G CARBS ON A CARB BACK LOAD LOL....... 

Your Food Diary For:

 

Breakfast  7AM	Calories	Carbs	Fat	Protein	Sodium	Sugar
Raw Nut Mix, 0.35 serving(s)	66	2	6	1	7	0
Vitamin Shoppe - Vitamin D3 2000iu, 1 softgel	0	0	0	0	0	0
Fiber Choice - Fruity Bites 100% Natural Fiber, 2 gummies	10	5	0	0	0	1
Coffee - Brewed from grounds, 2 cup (8 fl oz)	5	0	0	1	9	0
Sweetleaf - Stevia Clear - Liquid Stevia, 14 drops	0	0	0	0	0	0
Generic - Salmon, Coho, Wild, Raw 28 g (Usda Data), 5 oz 1:15PM	225	0	11	30	65	0
Essential Everyday - Brussel Sprouts Frozen, 28.5 sprouts 1:15PM	214	38	0	14	71	10
Kretschmar - Deli-style Pepperoni, 1.6 oz  11:20AM	208	0	19	10	848	0
Add Food  Quick Tools	728	45	36	56	1,000	11
Lunch
farmland - extra tender boneless pork shoulder carnitas, 6 ouncesz  3:30PM	390	3	32	24	345	2
Margherita - Sandwich Style Pepperoni, 11.2 g (5 slices)9:30PM	44	0	4	2	184	0
Diamond - Chopped Macadamias, 1 container (1/2 cup ea.)	440	8	46	4	0	2
Add Food 9:30PM WITH MY BLOX AMINOS Quick Tools	874	11	82	30	529	4
Dinner  11PM
Fiber Choice - Fruity Bites 100% Natural Fiber (Net Carbs), 2 gummies	10	2	0	0	0	1
Butter - Salted, 4 tbsp	407	0	46	0	327	0
Falls Brand - Ham, Boneless Buffet 95% Fat Free, 6 ounce	240	3	9	33	1,950	3
Archer Farms - Raw Pecans, 5.6 g	38	1	4	1	0	0
Sweetleaf - Steviaclear Liquid Stevia, 20 -8 drops	0	0	0	0	0	0
Winco Bulk - Unsweetened Coconut W/ So2, 30 grams	278	11	27	3	15	3
Usda - Sweet Potato, Raw (Oz), 12 oz	298	69	0	5	189	14
Add Food  Quick Tools	1,271	86	86	42	2,481	21
Snacks
Fiber Choice - Fruity Bites 100% Natural Fiber, 2 gummies	10	5	0	0	0	1
Spring Valley - Natural B6 Vitamin, 100 Mg, 1 Tablet	0	0	0	0	0	0
Vitamin Shoppe - Magnesium Citrate, 2 Tablet	0	0	0	0	0	0
Spring Valley All Natural - Fish Oil With 1200mg With D3 2000iu, 1 ...	15	0	2	0	0	0
Spring Valley - Zinc (Natural) 50mg, 1 Caplet	0	0	0	0	0	0
Add Food  Quick Tools	25	5	2	0	0	1
Totals	2,898	147	206	128	4,010	37
Your Daily Goal	1,660	62	83	166	2,300	62
Remaining	-1,238	-85	-123	38	-1,710	25
	Calories	Carbs	Fat	Protein	Sodium	Suga

[AK (Ashley Kate) Whittaker]

A little bit in the morning prior to training but I'm good once I get into it :)

[Jim B]

I certainly wouldn't change anything or expect you to experiment if you are feeling good. I guess your appetite has also been coinciding well with training times and meal times. I just wanted to make sure you weren't feeling hungry or anything.

[AK (Ashley Kate) Whittaker]

If you want me to experiment with it in a specific manner to test my energy i would be happy to!!

[AK (Ashley Kate) Whittaker]

So I think I'm keying it in pretty well. Ideally I do much better when I can go home and have a large lunch and nothing save maybe a small snack (I.e. Coconut oil or some dark choc or nuts) before my big dinner when I get home. It's just that "tough period" between about 3 and 6 that I struggle. I certain I make it to your gym I'm fine when I leave. I feel a little unmotivated prior to beginning my workout but I think that is normal when you in off of sub 7 hrs sleep lol!! I think I need to refocus in sleep as well as recovery. I also are a small apple and two squares of dark chocolate right before I went to sleep. I DO know the focus on fiber has made a HUGE difference in how I feel as "things" (lol!) are functioning MUCH better and that makes me feel a lot better!

[Jim B]

How are you feeling when training with this meal timing? You always look like you have plenty of energy, but I was just wondering your feelings on the meal spacing. Everyone is different.