Last night I got a solid 8.5 hours of sleep. When I woke up this morning, I did a quick 10 minute stretch and then ate the same breakfast as yesterday, adding even more of every single topping, since I had leg day today and knew I would need more energy.
Breakfast:
Coffee
Protein oats with peanut butter, banana, blueberries, and granola
When I got to the gym at 9:45, I spent 30 minutes stretching and rolling out before beginning my workout. It was a compound lift, and being well warmed up was important. Due to a higher volume breakfast, I didn’t end up eating intraworkout, although I did drink BCAA/amino acids throughout it. My workout went really well, I felt well-rested and once again, like I was recovering well between sets.
Exercises done today:
Back squats
Bulgarian Split Squats
Glute bridges
After a 90 minute brutal leg day, I stretched again for 30 minutes. I had burned 308 active calories and 414 total calories. My average heart rate was also considerably higher due to the difficulty of the exercises. I then went to lunch. Leg days always take it out of me so I was ravenous.
Lunch:
Mongolian beef with rice
Teriyaki chicken
Vegetable fried rice
Vegan crumble, cabbage, red bliss, and red beans
Strawberry and pea salad
Fruit
M & M cookie
After lunch, I spent 30 minutes talking to Lagan Salathe about his personal split, sleep goals, and daily nutrition.
Since I have a commitment tonight and won’t be able to make it to weight room in the afternoon, I completed my weight room exercise right after lunch, heading back to the gym for a 3 mile walk on the treadmill. I walked at speed 3 with no incline, taking me about an hour. I refrained from an incline because my goal is to get 10,000 steps daily, but since leg days are significantly harder than upper body days, I didn’t want to burn more calories than I needed to. This walk burned 154 active calories and 225 total calories. My average heart rate was lower than my walk yesterday, which makes sense, since I had no weighted vest and no incline.
I spent 15 minutes rolling out and stretching once again before and after the walk and then headed home, where I found myself in the kitchen, once again starving.
Snack:
2 chocolate rice cakes with peanut butter, banana, and honey
Greek yogurt
Massive bowl of fruit
This “snack” alone racked up roughly 800 calories, which I was super happy about. By 2 pm, I was well over 2,200 calories and 100 grams of protein, and at almost a gallon of water. While I ate, I watched the documentary “The Game Changers”, which talks about plant-based diets and whether or not the best of the best athletes can get enough protein in without animal protein. This was an interesting look at nutrition, as the point of the movie was to show that it is, in fact, possible and even ideal to eat a plant-based diet as an athlete.
Dinner:
-Grilled chicken sandwich
Finally, before bed, I ate again.
Snack:
-Brownie
-Protein bar
Another productive day in the books. I ended the day with around 3,500 calories consumed and just under 2,000 burned. This is an enormous surplus for someone my size and I was super happy with this. Hopefully the time I put into stretching and recovery will pay off over the next few days as I continue with my project.
Total hours: 10
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