SEPTEMBER 11-25, 2017
eat 30 grams of protein 5 times a day
Try to eat 30 grams of protein at every meal. Ideally this will be 5 times a day. This can be 1 and a half scoops of protein powder for the shakes, or about one and half palm sized servings of meat or fish with each meal.
eat vegetables with every meal
Ideally eat 1 to 2 fist sized servings of vegetables with every meal. When the body is deprived of the nutrients it needs, it won't function as well as it can regardless of the goal be it body composition or performance.
try to eat carbohydrates within 2 hours of a workout
This includes things like sweet potatoes, legumes, pasta, quinoa, etc. Ideally, these will be limited to within 2 hours of a workout. On non workout days, try to limit these foods the best you can. For Sunday we will add a quick 20 minute workout you can do so you can enjoy the cheat day.
20 MINUTE BODYWEIGHT FOCUSED AND HIGH INTENSITY
FIVE 3 MINUTE ROUNDS SEPARATED BY 60 SECONDS REST.
EACH ROUND CONSISTS OF 6 MOVEMENTS EACH DONE FOR 30 SECONDS ONE RIGHT AFTER THE OTHER
VAL SLIDE MOUNTAIN CLIMBERS
HIGH KNEE HIGH PUNCH