Journal Entry 15

Morning Weight – 169.5

Nutrition

Vanilla Oats Berries Coffee
Vanilla Oats
Berries
Coffee
Chocolate Oats Blueberries
Chocolate Oats
Blueberries
Chocolate Oatmeal Cereal Almond Milk 6oz Blueberries
Chocolate Oatmeal Cereal
Almond Milk 6oz
Blueberries
1 Whole Egg 5 Egg Whites 1 Can of Refried Beans
1 Whole Egg
5 Egg Whites
1 Can of Refried Beans
7 oz Chicken 3 oz Lean Beef Onions Broccoli Cheese
7 oz Chicken
3 oz Lean Beef
Onions
Broccoli
Cheese

Workout

  • Strength Day – DB Bench and Squats
  • DB Bench 7 set Pyramid – 75×8, 85×8, 90×8 (personal best) 95×1 90×5 85×5 80×6
  • Squats –  5 set Pyramid – 185×8, 205×6, 225×5, 225×3 205×4

Journal

Wrote and article on the benefits of oatmeal this morning. One of my favorite starches and has so many benefits its definitely a superfood.

Completed a CEU today to enhance my NESTA PT certification.  Its called Lifestyle Weight Management Specialist and allows me to use the title to further enhance my career.  A LWMS is basically a person who eliminates the triggers and troubles of people that have trouble losing weight.  They also establish easy tips and rules for people to lose fat.  Definitely up my alley.

Workout today went very good at first.  Shattered my Personal Best of 90×4 on DB Bench with 90×8.  Got a little too over the top and tried the 95’s, but only got it up once.  Should have stuck with 90’s and kept repping those, because after I tried the 95’s my CNS and strength was shot.  My awesome energy levels took a sudden dive after that attempt.  Ended squats early because I just was feeling those.  Felt a different type of fatigue after the gym today.  Not really an energized feel good after a workout, but more of a wiped out feeling.  Got to be careful with those DB increases.

Nutrition was good today got in a ton of carbs and protein, which is exactly what I was aiming for.  Had beans instead of a sweet potato for lunch and man was that a mistake.  Oatmeal, sweet potatoes, Ezekiel bread and white potatoes are definitely my favorite starches.  I’ll stick to those from now on.

 

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