Day 17 of my 24 day AdvoCare Challenge

Wednesday, November 07, 2012 – Recovery and Low Carb Day.

Day 7 of the MAX Pack phase.  I have altered my workouts for enhanced fat burning – Decrease Heavy Strength Training (>90% max), Increased Strength Circuits, and even added a little Interval Cardio.  Yup, it is true.  I have added cardio as evidence of the last 3 days.  The MAX Phase is going great so far.  The MNS is easily fit into my schedule.  I still love SPARK pre-game.  I also still take my OmegaPlex left over from the Cleanse phase at night.

  • Before Breakfast – 1st Yellow MNS packet + Coffee
  • Meal #1 – Super Shake –  Meal Replacement Shake (MRS) + 1 RTD Muscle Milk Lite (it was left over so I threw it in), ice, water, and coffee for a little mocha taste.
  • Pre Workout – SPARK

Today’s Workout @ The Peddie School Fitness Center

  • Recovery and Interval Cardio Day
  • Warm-up – foam roll quads + IT bands.  Dynamic – various lunges, T balance stretch, piriformis stretch.  5 minutes Bike.
  • 20 minutes of Treadmill Sprint Intervals
  • 2% incline @ 6 mph jog warm-up for 3 minutes (got real board, real fast)
  • 2% incline @ 8 mph for 30 seconds = 154 bpm.  Rest recovery to 120 bpm (2 minutes) x3
  • 2% incline @ 10 mph for 15 seconds = 152 bpm.  Rest recovery to 120 (90 seconds) x2
  • 4% incline @ 8 mph for 30 seconds = 152 bpm.  Rest recovery to 120 (2 minutes) x3
  • 15% incline @ 3.5 mph WALK for 1 minute = 160 bpm (my calves were on fire!).
  • 3 min cool down
  • Cool Down – foam roll and stretch
  • Meal #2 – Post Workout – 2 scoops of Whey protein
  • Meal #3 – Lunch at the Peddie School dining hall.  Salad Bar (heavy on the beans because their was no good source of protein), bowl of fresh mixed fruit. + Both White MNS packets
  • Meal #4 – Small Protein Bar, water, + 2nd Yellow MNS packet
  • Meal #5 – Small Protein Bar, water (obviously cause by a small lunch)
  • Meal #6 – Almonds.  Apple.  Turkey.  Broccolli and hummus.  Chicken.  Pop.  Water.  Grapes.  Strawberries +4 OmegaPlex
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