THOUGHTS: Here I go again! I’ve had a very lazy week off from weight training and interval runs, and I’m itching to get back into the fitness groove. A whole week of moderate, steady-state cardio is about as close to death by boredom as I’ve come in a long, long time. Bleah.
I know it’s ridiculous, but I felt like my muscle fibers were atrophying all week long because I wasn’t lifting. Joining in the Wang Family Munch-o-Rama at my parents’ house for a couple of days didn’t help much, either. 😉
I’ve set up my workout schedule for the next 4 weeks, but I suspect it will still require a bit of tweaking since it is a complete departure from the familiar BFL routine. With my company about to go into another crunch period involving 10 am-9 pm work days, evening extra cardio is going to be somewhat iffy, especially since the Max-OT split breaks up weight training workouts into 5 days. I don’t really want to combine my weight training and cardio workouts in the same session, but I probably won’t have much choice on my late work days. This essentially means that I’ll be spending nearly 2 hours every morning in the gym, not counting tai chi classes on Tuesdays and Thursdays, which would tack on another hour on those days if I choose to continue with them.
Now I admit that I can be pretty hardcore at times, but THREE HOURS of exercise in one session is a bit much, even for me. 😛
(I might give it a try anyway tomorrow because I’m a pigheaded masochist, but I think I will end up cutting out the extra 30 minutes of steady-state cardio on Tues/Thurs and just do my Max-OT sets, HIIT cardio, and tai chi.)
Nutrition isn’t changing from the Challenge 2 plan for now since I’m still cutting. No more carb tapering as long as I’m doing extra cardio, however. Cutting out the carbs in the evening was turning me into the Abominable Cereal Monster at 11 pm every night. I figure it’s better to just stick with the 40/40/20 ratios recommended by both BFL and Leanness Lifestyle for now.
I do want to mention that the high rep/low weight LBWO I did this morning from the most recent issue of Oxygen completely kicked my ass. I thought I was going to fall down the stairs to the locker room afterwards because my quads were so twitchy after 90 Smith machine sumo squats, 90 Smith machine regular squats, 90 Smith machine close footed squats, 90 single leg split squats on each leg, 60 stationary Smith machine lunges with knee ups on each leg, 90 deep squat bench over-and-back, and 90 calf raises. I’m going to alternate this workout with the regular low rep/heavy weight Max-OT LBWO on a weekly basis. Between the two workouts, I should be able to maintain and strengthen my legs without adding excessive bulk.
1200-1400 calorie low zigzag days M/T/Th/F/Su
Breakfast: 3×1 veggie omelette and 1/2 serving fruit with 1/2 berry banana smoothie or 1/2 chocolate peanut butter banana shake
Lunch: Oatmeal tuna spinach salad with fruit, or Thai chicken salad with fruit
Snack 1: Sara Lakeâ€™s chocolate cake or strawberry raisin crunch bar
Snack 2: Cottage cheese and fruit
Dinner: Healthy take out option at work, spicy cottage cheese patties with veggies, 3×1 veggie omelette with sweet potato, or Thai chicken salad with fruit or sweet potato
6: Cottage cheese and fruit or microwave muffin
1700-1900 calorie high zigzag days W/Sa
Same as low zig zag days, with these two modifications:
Breakfast: Add full shake/smoothie or muffin
Snack 1: Add full shake/smoothie or muffin
Multivitamin with iron
Calcium 500 + D
1 T. flax seed oil
1/2 t. GNC Creastack (M-F)
Monday: Oxygen Magazine high rep/low weight leg workout; 50 minutes steady state cardio
Tuesday: Max-OT Arms and Abs; 20 minute HIIT run; 60 minute tai chi class
Wednesday: Max-OT Shoulders and Traps; 50 minutes steady state cardio
Thursday: Max-OT Back; 20 minute HIIT run; 60 minute tai chi class
Friday: Max-OT Chest and Abs; 50 minutes steady state cardio
Saturday: 20 minute HIIT run; 30 minutes steady state cardio
Sunday: Rest day