Senior Project Day 1- May 8th

This morning I woke up at 7:30, after 9 hours of sleep and ate breakfast. 

Breakfast:

• Coffee

• Protein oats with peanut butter, banana, blueberries, and granola

 I then spent an hour researching, investigating the benefits of intra workout carbs, since I planned to begin implementing them into my lifts. Although their effectiveness is debated and will obviously vary from person to person based on a variety of factors, there really isn’t any downside to consuming them. I got to the gym at 9:40 and spent 25 minutes stretching, warming up, and rolling out before beginning my push day.

Snack:

• Overnight oats bar

Around 20 minutes into the workout, I ate an overnight oats bar, which had a good balance of carbs and protein, to help power me through the 90 minute workout. Intra workout carbs are shown to help you sustain energy throughout and make you less likely to fail sets, as they replenish muscle glycogen so that you have energy constantly coming in helping you to get up the weight. I felt really good throughout the whole workout. I found myself recovering pretty well between sets and being able to even add additional exercises in. 

Exercises done today:

Bench press

Dumbbell tricep extensions

Waiters Walk

DB incline press

At the end of the workout, I had burned 261 active calories and 362 total calories.

After my workout, I spent 15 minutes stretching and rolling out once again before heading to lunch.

Lunch:

• Fruit
• Turkey and cheese sandwich
• Protein shake

After lunch, I spent half an hour interviewing junior Ben Biagiotti on his lifting, nutrition, and personal habits. I then spent 20 minutes creating a grocery list to prepare for my meals for the week. 

Snack:

• Protein bar

At 2:45 I had a protein bar before heading to the gym for weight room, my afternoon activity. Although weight room is not counted towards my hours for the project, it will contribute to my gains.

During weight room, I spent 45 minutes on the treadmill, walking a total of 2 miles on speed 3 with an incline of 3, wearing a 20 lb backpack. This walk burned 128 active calories and 181 total calories. I then spent 20 minutes rolling out and stretching.

Snack:

• Apple

I then went home and spent 40 minutes making dinner.

Dinner:

• Chicken buddha bowl with chicken, jasmine rice, and brussels sprouts

I finished the night with 30 minutes of stretching and using the theragun and then ate again before bed.

Snack:

• Brownie

Overall, today was a pretty productive day. My total caloric intake was well over 2,500 calories, my protein intake was over 165 grams (more than 1 g per pound of bodyweight), and my water intake was over a gallon. With my total calorie burn being just under 2,000 calories, this puts me in a considerable surplus, which is ideal for my goals. My workouts felt great, I spent considerable time stretching, and I found myself pretty hungry throughout the day, which is a good sign since the more I eat, the more muscle I’ll gain. 

Today’s hours: 5

Total hours: 5