Wednesday 31 Aug 11 – Day 3 Week 1
1. Meal: Fat Bomb Smoothie
2. Ingredients: Fat Bomb Smoothie: The Ultimate "Energy Drink" | Free The Animal
3. How to make it
a. As per the recipe in the link above, only I did not use any protein powder.
4. Comments: Awesome smoothie that powered me through the morning and into my weight session. Very cool!
1. Meal: Home-made Salad.
a. Rocket Leaves to fill your bowl, 3. How to make it?
b. Several slices of Ham,
c. 2 x Large Mushrooms, diced,
d. 1 x jalapeño, sliced,
e. 5 x Macadamia Nuts,
f. 3 tsp of Home-Made mayonnaise (see 29 Aug 11 entry for ingredients).
g. 3 tsp olive oil, separate and used as necessary during the frying.
a. Fry all the ingredients (except the Rocket) and throw in a bowl with the Rocket. Stir around and eat it up!4. Comments: I was very hungry so I decided to make one of Mark’s ‘Big-Arse Salads!’. It was very enjoyable.
1. Meal: Fajitas
3. How to make it?4. Comments: Another amazing dinner. This went down an absolute treat and filled everyone up well.
a. I used a mix between the above two recipes, along with making some home-made Guacamole and Salsa (Google Paleo versions of either of these for instructions).
b. I served it all on a large plate with side dishes of Guacamole and Salsa for my partner, mother and I. Plates were covered in lettuce and my mother and partner had wholemeal tortillas (I, of-course, did not!). The rest was self serve.
1. Meal: Hard Boiled Egg and fried tomato.
2. Comments: I ate this after returning from my workout to ‘top-up’. Nothing special, just a bite to eat.
Continuing on with my re-conditioning phase I focused on legs. My aim was to complete a few heavy compound movements and really tax my legs. I achieved this aim fairly quickly (my strength is significantly lower than what it was a month ago... disappointing but it was to be expected – emphasising the need to ‘re-condition’). I intended to super-set the dead-lifts but decided it would be better to purely focus on the lifts. My work-out was the following:
1. 5 x Super Sets of: 2. 5 x Sets of:
a. 5 x Weighted Squats,
b. 5 x Hamstring Extensions,
c. 1.5 mins rest between Sets.
a. 5 x Dead-Lifts
b. 1.5 mins rest
Nothing for today.
Energy Levels – Today’s Rating: 5 – Energy levels were average today. Nothing special.
Perceived Stress – Today’s Rating: 6 – Very few stressful situations during the day. Overall it was a very relaxed day of mostly cooking and reading.
‘How I Feel’ Rating – Today’s Rating: 6 – Although it was a relaxing day I did not feel as ‘good’ as the day before. Despite this it was still above average.