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Consistently nailing all 4 categories on a regular basis is what is required for the body to reward you with optimal development. Breakfast and sleep are often overlooked. But these are the two primary sources of energy for a morning workout to be effective! The "ready & prepared" category is just about being mentally engaged. If you're not there, you'll make up a million reasons why you shouldn't workout today... turn that dialogue off immediately! Just show up and 9 times out of 10, your mood will change once you get started!
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151.5 lb
Lost so far: 6.5 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 09 July 2020:
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2259 kcal
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Fat: 80.23g | Prot: 158.18g | Carb: 240.43g.
Breakfast: Silk Pure Almond Milk - Unsweetened Vanilla, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Creamy Vanilla, Publix Quick Cooking Oats, Silk Pure Almond Milk - Unsweetened Vanilla, Quaker Instant Oatmeal - Strawberries & Cream. Second Breakfast: Coffee (Brewed From Grounds). Elevenses: General Mills Lucky Charms Cereal Bar (24g), Now Sports Carbo Gain, Coffee (Brewed From Grounds), Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Creamy Vanilla. Lunch: Fiber One Oats & Chocolate Chewy Bars. Afternoon Tea: Ocean Spray Diet Cranberry Spray Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. Dinner: Puerto Rican Style Coconut Custard (Flan De Coco), McDonald's Double Quarter Pounder with Cheese. Supper: Vitafusion Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...
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2692 kcal
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Activities & Exercise:
Intense Weightlifting - 45 minutes, Sitting - 3 hours and 30 minutes, Sleeping - 8 hours and 30 minutes, Showering - 15 minutes, Driving - 2 hours, Bus Driving - 8 hours, Cooking - 1 hour. more...
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gaining 3.5 lb a week
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 Comments
09 Jul 20 by member: newnamewhodis
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Sleep is so important for mental health, too. It all works together.
09 Jul 20 by member: Katsolo
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Eh- Sometimes I eat breakfast before I lift- sometimes I eat when I get home and as far as getting good sleep- I wish. I'd love to!
09 Jul 20 by member: davidsprincess
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I could never sleep with something covering my eyes and watching TV in bed gives me more pleasure than getting 8 hours of sleep over 6- so I guess it's a trade off. If I am really tired, I go right back to bed if I pee- but if my sleep is already sucky- that's when I see what I've missed on FS
09 Jul 20 by member: davidsprincess
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One of the geekiest things i own is a white noise machine. I live under the flight path and i don’t hear a thing. Before i got it, i was up with the 5:30 DHL, now, i don’t move until there’s light in the room. Last night was a fluke in not falling asleep, too many thoughts. Different issue.
09 Jul 20 by member: Katsolo
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Plus sleep makes us more beautiful. Atleast that's what I'm told. 🤔
09 Jul 20 by member: sk.17
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09 Jul 20 by member: davidsprincess
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I am chronically sleep deprived and I totally agree that it’s so important for mood, weight loss, looking like a human, etc. Plus, I reach for more snacks the next day to keep energy up. I slept 4.5 hours last night and I really felt it (and looked it) today. Going to shoot for 8 hours tonight. Hopefully my brain lets me do it. 🙈 I’m planning on having less caffeine too, especially after 4-5pm. Never a good idea to caffeinate that late.
09 Jul 20 by member: newnamewhodis
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No caffiene after 12noon.
09 Jul 20 by member: sk.17
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No caffeine after two for me. Exception is chocolate from time to time, because chocolate.
09 Jul 20 by member: Katsolo
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Same for me, katsolo. 3 p.m. is my cutoff. I'm scared of melatonin. Idk why. I don't like to take stuff.
10 Jul 20 by member: davidsprincess
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10 Jul 20 by member: clark 2019
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