Dinner ce soir:
Strip Steak – 20 oz (115 grams of protein)
Anabolic Magic Elixir Shake (90 grams of protein)
Illegal Milk – (16 grams of protein)
And some tasty carbs: 40oz of watermelon, 16oz of coconut water
Not pictured: a fat slice of sourdough, with butter and honey liberally slathered on top
And a multivitamin top it off: beef liver
I frequently only eat once a day, and have been doing this for close to 12 years now (before it was mainstream and cool 😎). When I first started doing it, I saw good fat loss results. When I coupled it with CrossFit, I saw incredible results. However, whenever it’s time to break my fast after going 18-20+ hours without eating, the focus was, is, and will always be the same: protein. It’s far and away the most important macronutrient. No matter the diet you follow, when you focus on getting enough protein, you’re bound to see results.
Want to lose fat? Eat a high protein diet
Want to gain muscle? Eat a high protein diet
Want to maintain your current weight? Eat a high protein diet
Want to look, feel, and perform your best physically and mentally? Eat a high protein diet
Eating an adequate amount of protein (1 gram per pound of bodyweight) will change your life.
If you don’t how much you’re eating, you owe it to yourself to track just your protein for a week straight.
FYI – intermittent fasting, as it’s called, is not magic. It is just a very simple-to-execute method to reduce total caloric consumption. It is hard to overeat when you only have 8 or less hours to consume all your days food. The fewer the hours you give yourself to eat, the harder it will be to get calories in, hence the fat loss. If you see me at the gym and want to talk nutrition, let me know. One of my favorite things to discuss.
Workout of the Day
Sorry for the late workout edit, but Coach Braedon, whose last day of coaching is today 😢, sent me a few disgruntled ext messages disapproving of the long minute on/minute off 100s workout as the last workout he coaches. He even used the word “bullshit” 😱.
But in all seriousness, it is his last day coaching, so try to make it to one of his classes today! He’s coaching 11:30 and pretty much all afternoon. If you don’t catch him today, however, he will be doing Murph with us on Monday at 8AM.
A.
Min 0-10:
21-15-9 rep rounds of:
Calories on Assault Bike
Walking Lunges w DBs in Front Rack
B.
Min 10-20:
21-15-9 rep rounds of:
Calories on Ski Erg
Double DB Snatches
C.
Min 20-30:
21-15-9 reps rounds of:
Calories on Rower
Burpee DB Deadlifts
Ladies: 17-12-7 calories
Rx+ 25-20-15 rep rounds for each (50s/35s), overhead walking lunges
Ladies: 20-15-10 calories (25/20/15 reps on the DB exercises)