Fitness Journal C3W1D1

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 Lake’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

3 thoughts on “Fitness Journal C3W1D1

  1. Hey Maggie,
    It’s me again! As I read through LL and the section where David gives all the great simple equations to mess around with, I started thinking… how did you calculate your steady state cardio in? I basically translated his definition of “vigorous exercise” into HIIT, but I thought back to you because I know you often give your total cardio (HIIT and steady state) in minute form. How did you account for those in your caloric burn? Maybe you just multiplied those minutes by 5 instead of 8 or something… haha. But I’m curious!

    Thanks again–you’re a great HELP (not only inspiration) if you didn’t already know that.

  2. Hey Shawn,

    I don’t know if I’ve tried out the formula you mentioned yet. I know I calculated my BMR as somewhere between 1400-1500 according to the formulas in LL, though. If you get a base figure for your total daily burn with just your HIIT minutes in there, you can probably just plug your extra cardio into one of the many online calorie calculators and just add that extra amount to your LL calculated total without messing with multipliers.

    When are you starting up the LL?


  3. I’m officially starting in mid-January, but until then I’m going to only keep up HIIT cardio/speed walks. I still have to read BFFM and see the ultimate difference between everything and figure out what sort of mesh will work best for me.

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