Rise and Shine 5.15am Saturday 9th of January 2016
I got up and jump on the scale and weighed myself at 86.6kg again. I definitely, hit a plateau that I have to overcome, I need to loses 1-1.5kg in 12 days.
Planned workouts: 6.15-7am conditioning
9-10am spinning class
12-1pm: BJJ sparring
Effective workouts:
9-10am spinning class
The neck injury I got yesterday has kept me away from BJJ and conditioning.
The spin class was more intense, I am getting close to my standards.
Nutrition:
Breakfast: porridge with whole milk, a black coffee, IBCAA to sip during spin class
Post workout: around 10am whey protein, almonds, and a banana.
Lunch: yesterday left over, lambs meat balls, Goat cheese, salad, olives, tomatoes and cucumber
Snack: whey protein shake
Dinner: grilled chicken breast, roasted butternut squash, red beans and chicory in Greek yoghurt, garlic and lime juice dressing, broccoli and cauliflower and square of dark chocolate
Drinks: 1 black, 1 white coffees, 1 green tea and 2-2.5 liters of water.
Comments:
To be injured was a blessing in disguise, as it kept me on track. I am doing what I need and I don't overdo it. The same apply for the weight loss setback. Now I am really on top of everything I eat and drink and I am confident that I will soon bounce back.
Day 13 conclusions:
From a physique perspective, I am really focus on my food and drink intake and I have a positive feeling regarding the outcome. The nutrition part is really important and I realised that I have to give it the same attention as the one I put in training.
I planned all my meals and snacks for a total of 2500 cal, I ate 1500 cal in 4 meals during the day and kept a the last 1000 for the dinner. I managed to be on target today.
Tomorrow is when I get on the scale and see if the refocus is getting me back on track.
Grading day, with ZeMarcello former world champion and Icon BJJ FOUNDER and Steve C my coach. These guys taught me during years and showed me love and respect for BJJ. Osss