18/10/08 to 19/10/08 Rest and Recovery

photo by Paulo Brandao

Taking the weekend off from workouts to recover fully.  Last week’s workouts took their toll and didn’t leave enough recovery time.  This is mainly due to the planned training schedule conflicting with my work schedule – this meant long workouts on top of long days.  I’m therefore going to change the plan so it integrates better with my working schedule to allow fuller recovery.

16/10/08 Rest and Recovery

photo by greenpeace.italia

Really sore in the triceps and shoulders after yesterday.  Definitely went too heavy on the Push Presses, but it’ll be fine.

Plenty of rest today and fluids to flush system through.

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

10/10/08 – 12/10/08 Rest and Recovery

Photo by dawnzy58

Taking these 3 days off before beginning a new cycle.

04/10/08 Rest & Recovery

Spent most of the day sleeping and relaxing.  A well needed day off.

Have decided to cut back to my prescribed Zone ratios so will be having 14 blocks per day of protein and carbs with a higher fat level.  I think this might help general digestion whilst still giving enough energy for workouts and maintaining muscle mass – we’ll see…

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

30/9/08 Rest & Recovery

Did some Yoga stretches this morning and made sure to rehydrate properly during the rest of the day.

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

The 5-HTP and ZMA seemed to do wonders for my mood and woke up feeling alert and not groggy which was an unexected bonus.  Timing for taking the combo could have been better – took too early and missed the window for getting swiftly to sleep and was awake for a while before drifting off.

26/9/08 Rest & Recovery

Today was actually a pretty long day and not ideal for R&R.

Full 8 hour day followed by a 2 hour drive, a gig and a 2 hour drive home.

Saw a quality band – Fighting With Wire.  Small gig, front row – awesome.

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

Nutrition was pretty out of whack today – tried to maintain food quality, but just didn’t have the time to get in the number of calories I’m aiming for.

I’m thinking of upping my carb allowance but need to look into ways of doing this but still maintaining insulin control.  Will likely drop protein intake to 1g per lb of bodyweight which would give 19 blocks or 133g and match carb blocks to this (19blocks, 171g) keeping 50% of this carb allowance  in the post workout window.  Fat will be set at the 5x multiplier which will give about 170g (interestingly the same as carb intake in grams).  This will give approx 2750kcal and hopefully make life a little easier and give me the necessary energy boost.

22/9/08 Rest & Recovery

by darkpatator

Did some mobilty work in the morning and some handstand practice.

Later felt a little tight so went through the first sequence from the Yoga For Surfers DVD which is actually a really good chillout session and is pretty much just flowing basic stretch sequence.

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

Kept the carbs low today to compensate for yesterday.  All meals were Protein and Fat dominant.

Strict Paleo Week

Today marks the start of a week of keeping strictly to Paleo foods.  Prepackage paleo is allowed but no grains, dairy etc will be part of the diet.

For more Paleo Diet info go here.

I’ll still be aiming for 2500kcal per day in the ratio of something like 180g Protein / 90g Carbs / 180g Fat. Which gives ratios of 25/15/60 although I may decrease protein intake a little now that the set and reps of the Max Effort day are becoming more pure strength based – will see how I feel and adjust accordingly.

18/09/08 Rest & Recovery Day

photo by kudumomo

Just general stretching and mobility work.  Sun was out so took a walk down the beach to get blood flow going and spend some time in the fresh air and sunshine.

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

Digestion feels much better for having taken out protein shakes.  May still keep them in diet for emergency use, but will try to keep to whole foods where possible.

Here’s another link which points to protein shakes not being an ideal choice of meal substitute or post-workout recovery aid – check out Scott Hagnas Blog here.