Nowy tydzień

Zgodnie z zapowiedzią startujemy od nowa. Nic się nie stało, ej budda, nic się nie stało.

PLAN NA NASTĘPNE 4 TYGODNIE:

DIETA: codziennie 2 posiłki, pierwszy 12-15, drugi 17-20, zatem nadal IF, okno żywieniowe max 8h od 12:00 do 20:00, optymalnie 6-7h.

TRENING:
Poniedziałek ~12:00 Workout 1 (Deadlift, Leg Extensions, Weighted Chin-ups)
Wtorek ~12:00 Workout 2 (Military Press, Tricep Pushdown, Dumbbell Shoulder Press)
Wtorek 17:30 Trening piłka nożna lub inny trening aerobowy
Czwartek ~12:00 Workout 3 (Squat, Barbell Good Mornings, Weighted Pull-ups)
Piątek ~12:00 Workout 4 (Squat, Barbell Good Mornings,
Piątek 18:30 Trening orlik lub inny trening aerobowy
Niedziela ~15:00 Mecz piłka nożna lub inny intensywny trening aerobowy

Lekkie zmiany, bo zimno i ciemno i źle w tej Polsce. W piątek orlik o 19:00, więc przesunąłem trening z przysiadami na czwartek. W piątek będzie trzeba pewnie dopiero koło 21:00 zamknąć żywieniowe, więc pewnie coś lżejszego by wypadało zjeść. Coraz bardziej chodzi mi po głowie, żeby jednak włączyć do tygodniowego planu post 40h, inspirowane przez http://www.muscleforlife.com/the-definitive-guide-to-intermittent-fasting/ czy http://www.fitnessunderoath.com/the-44-hour-diet/ ale to na razie w fazie rozważania.

Poniedziałek 5/10

Dłuuugie spanie po wyczerpującym meczu, mega obolały, ale w sumie przeszło w trakcie 40 minut treningu:

60ml S.A.W. 40 minut przed, 25g BCAA w litrze wody w trakcie.

Deadlift technicznie gorzej mi szedł niż tydzień temu, może dlatego że jeszcze bolą mnie trochę plecy po również nie najlepiej wykonanych Goodmorningsach w piątek. Będzie lepiej.
Leg extensions spoko, w nogach jest siła
Chin-ups 120kg udało się tylko dwa razy, więc zmniejszyłem, ale tu wszystko OK.

Na obiad chciałem mieć coś gotowego z białkiem i wunglami zaraz po treningu (bo samo przygotowanie kartofli które dopiero musiałem kupić to z 45 minut), więc zrobiłem sobie *koktajl* z jogurtu naturalnego, ananasa, odżywki i serków twarogowych z 28g tłuszczu na 100g, chyba się pomyliłem, he he, do zastąpienia serkami wiejskimi od najbliższych zakupów. Jogurt z okresem ważności do wczoraj, ananas już tygodniowy, odczułem w smaku że coś nie tak, he he. He, he. Łosoś upieczony, puree z batatów zblendowane z jabłkiem i pomidorki na propsie, ogólnie jedzenie na propsie, jakby ktoś jeszcze nie wiedział.

3h po jedzeniu sauna, po saunie posiłek nr 2: sznycle z piersi z indyka, z pomidorami, rzodkiewkami i papryką zmieszanymi z oliwą z oliwek i mozzarellą; na deser ryż brązowy z jogurtem naturalnym 2% z mandarynkami, kiwi i miodem manuka. Jest sztos, chociaż godzinę później miałbym ochotę zjeść 3 razy tyle, ale będę buddą i poobserwuję sobie tylko te chęci, obejrzę The Wire i pójdę spać, pis jou.

 

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