I had a good night's sleep

I had a good night's sleep

I had a good night's sleep last night. It’s amazing how much more alive I feel in the morning with an extra ½ to one hour of sleep. I think that yesterday's “off day” also made quite a difference in terms of mental “freshness.” It’s certainly mentally fatiguing when you tackle your training with 100% intensity each and every workout, as I try to do.

TIME

TRAINING

WEIGHT

SETS

REPS

7:05-8:10am

10 minute warm-up on stationary bike

Chins

Bodyweight

2 warm up

Bodyweight +33kg

1

10

Bodyweight +33kg

1

9

Bodyweight +33kg

1

9

Machine rows with chest support

16 plates

1

7

16 plates

1

7

Close grip 45° pulldowns

23 plates +7½Kg

1

7

23 plates +7½Kg

1

7

One Arm Dumbell Rows

45kg

1

13

45kg

1

12

7:00 –7:50 pm

25 minutes cardio at moderate intensity (level 6 & 7) on Stairmaster stairclimber

Seated calf raises

4

12-20

calf raises on the leg press

3

12-20

NOTES

What was great about today’s workout?
Physically I think that I performed well in this morning’s back workout. I probably did enough to stimulate a little physical improvement. In terms of weights and reps, I improved upon my back workout from two weeks ago where I performed the same routine as I did today.

What was not perfect yet & How can I improve on today’s performance?
Mentally I wasn’t quite as focused as I would like to have been. My mind was from time to time distracted with thoughts about various exciting business projects that I am currently working on. I must work at focusing more on the task at hand and leaving other thoughts for after training. I can definitely improve on today’s mental intensity.

Also, as in two weeks ago, I again experienced slight discomfort in my shoulder joints doing chins. I must work on warming up the shoulder girdle more effectively. Perhaps next time I perform this routine, I will do a set or two of light shoulder presses before I start with chins.

DIET & SUPPLEMENTATION

TIME

DETAILS

Pre-workout

3 Capsules Ripped, 1 capsule Opti-Vit, 1 tablet Opti-C

6 Capsules Amino Stack, 750mg HMB, 5g Glutamine

7.15-8.15am

Weights work-out

Post-workout meal

±60g Staminade + ± 40g Whey Supreme + salt

1 capsules Opti-Vit

1 tablets Opti-C

2 capsules CLA

750mg HMB

5g Glutamine

2 capsules MSM

2 capsules Glucosamine Sulphate

15mg Vanadyl Sulphate

2 capsules Methoxy-Sterone

Meal two

35g Oatso-Easy (unflavoured) + 40g Whey Supreme + salt

5g L-Glutamine

Meal three

300g Woolworths “count on us” Chargrilled chicken with pasta in tomato sauce

40g Whey Supreme

Meal four

350g Woolworths “count on us” Indian chicken sag with basmati rice

40g Whey Supreme

1 capsule Opt-Vit

1 tablet Opti-C

1 capsule CLA

750mg HMB

2 capsules MSM

2 capsules Glucosamine Sulphate

2 capsules Methoxy-Sterone

Meal five

40g Pro-Plex + 40g Whey Supreme + salt

Meal six (pre-cardio)

± 25g whey protein

Meal seven

500g vegetable soup (fat free) + ± 50g chicken + salt

30g Whey Supreme

1 capsule Opt-Vit

1 tablet Opti-C

1 capsule CLA

750mg HMB

2 capsules MSM

2 capsules Glucosamine Sulphate

2 capsules Methoxy-Sterone

5g Glutamine

Before bed

6 capsules ZMA + 3 capsules Tribulus 400

EXTRAS

2 cups coffee (1 sugar + skim milk)

2 Woolworth’s “count on us” low fat cookie

2 slices melba toast

± 6 litres water

THE IMPORTANCE OF BREAKFAST

Last Thursday I talked about the importance of your post workout nutrition. Today I would like to make you aware of the importance of Breakfast. Breakfast and your post workout meal are unquestionably the most important meals of the day. I am often amazed at the amount of people who complain that they are not getting the results that they deserve yet give little consideration to this vitally important meal. Just as exercise depletes your muscle cells of vital nutrients which need to be replaced after training, so does the nightly fast which we undergo every night. During this period you are not supplying your body with any nutrients, yet this is the time when your body is physiologically recovering from the daily stresses imposed upon it and therefore has a great demand for these vital nutrients. Your body therefore has to tap into its energy and nutrient reserves, a lot of which is stored in muscle cells. This often results in catabolism of muscle tissue to supply amino acids, carbohydrates etc. required for the repair and maintenance of other bodily tissues. Upon waking you need to feed yourself with the nutrients required to escape from this catabolic (muscle depleting) state as soon as possible so that you can re-establish an anabolic (tissue building) environment. Just as in the “post workout window of opportunity” which I have already discussed, upon waking your depleted muscle cells are highly receptive to sucking up nutrients like a dry sponge. You need to make use of this elevated physiological state and provide nourishment as soon as possible. If you miss breakfast you prolong the catabolic phase losing even more muscle. Not only that, for those of you trying to lose bodyfat, you need to be aware that during the nighttime fast your body’s metabolism slows down significantly. A good low fat breakfast “reawakens” your metabolism and gives it the kick-start necessary to enable you to burn more calories (and therefore bodyfat) throughout the rest of the day. Miss breakfast and your metabolism will remain sluggish, you’ll burn less fat, have less energy and mentally perform below par. Don’t expect to ever achieve significant physical progress without paying good attention to breakfast. For me this means an adequate serving of complex carbohydrates and high quality protein which is low in fat, combined with a good mutivitamin. Not a cup of coffee and a slice of toast!!!

If you aren’t already, then you’d better start paying good attention to breakfast if you hope to ever achieve your physical goals.

I’ll speak to you again tomorrow