SEPTEMBER 11-25, 2017

INITIAL GOALS

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. 

SUNDAY WORKOUT

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

BODYWEIGHT SQUATS
VAL SLIDE MOUNTAIN CLIMBERS
JUMPING JACKS
GLUTE BRIDGES
HIGH KNEE HIGH PUNCH
SPLIT JUMPS