Got up again around 5 AM (5:17 actually), logged into WOWY, and did 15 minutes of YF Flexibility. Then I made myself a post-workout strawberry banana protein shake from the nutrition section of NROL4W, chugged a cup of water, and motored to the gym to do my upper body workout and intervals. I had bike intervals planned, but my right knee feels funky after plyo on Sunday and heavy legs Tuesday, so I opted for a hill walk on the treadmill instead.

140.8 lbs this morning, down a bit more than 1/2 lb from yesterday and my new low for 2008. I was STARVING yesterday even though calories were between 1500-1600 as usual and PMS is over 2 weeks away. The TT Get Lean & Gain Mass workouts with their heavy weights and slow lifting tempos are apparently a bit more metabolically taxing than the TT for Fat Loss 2K3 sets.

My nutrition plan is a bit closer to PN/Swolegenix now, too, with only two starchy carb servings a day in the mornings following my workouts, so there is a built-in hunger factor there, too. I still have fruit (apples, oranges, etc.) in meals 3 and 4, but 5 and 6 are pretty much protein/fat/veggies.

I’ll see how this goes in terms of fat loss, energy levels, and satiety for the rest of this week and next week. If I’m still consistently ravenous an hour before my next scheduled meal next week and losing more than 0.75-1 lb per week, I’ll be raising calories to 1700 per the TT and NROL4W nutrition guides. Sipping on a pro/carb workout shake before, during, and after my workouts seems to take care of the low energy issue I used to have when restricting carbs in the evening meals.

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WORKOUT
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- YF Flex (15 min)

- TT GLGM Workout 3
A1) Eccentric Chins (2×5)
A2) DB Standing 1-Arm Alternating
Shoulder Press (2×8 @ 25 lbs)
B1) V-Grip Pulldown (2×8 @ 90, 97.5 lbs)
B2) Cable Lateral Raise (2×8 @ 15 lbs)
C1) Lying DB Triceps Extension (2×8 @ 20 lbs)
C2) E-Z Bar Curls (2×8 @ bar + 20 lbs)
D1) Triceps Pressdown (3×12 @ 100 lbs)
D2) Hammer Curls (2×12 @ 20 lbs)

- Interval Hill walk (20 min; 60 seconds hard 12.5% incline / 90 seconds recovery 5.0% incline @ 3.3 mph)

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NUTRITION
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M1: Workout shake (1 banana, 5 strawberries, 1 scoop vanilla protein, 1 c. water, 1 c. ice, 1 T. l-glutamine)
M2: 53g Go Lean Crunch, 1/4 c. Fiber One, 1/2 c. Light soy milk, 3 egg whites
M3: 2 Amyella’s blueberry/cranberry walnut crunch muffins
M4: 4 oz. grilled whiting, 1 c. asparagus veggie mix, 3 small tangerines
M5: 4 oz. whiting filet, 1 c. asparagus veggie mix, 1/2 oz. walnuts
M6: 3/4 scoop protein, 1 T. l-glutamine, 1/2 T. cocoa, 1/2 c. light soy milk, 1/2 oz. walnuts