Day 1 of Operation Shape Up
So I will share with you my daily activities while on my own '14 Day Shape Up'. The hardest part is getting started and today is the day. As I explained in my previous blog post, I will be experimenting with varied types of training, intermittent fasting and the Juice Plus+ products to maximise the next 14 days. My body fay % currently sits a tiny bit below 16%, so we will see the gains we can make in the next 2 weeks.
6.30 am alarm clock and snooze until 7 am
7 am: 3 x BCAA's, Juice Plus+ Premium Plus Capsules and 3 x Omega 3 capsules, JP+ booster and no breakfast
8 am: Personal Training client
9.15 am: 2 scoops of JP+ Complete vegetabkle based protein shake with 3 egg whites and a handful of mixed nuts
9.30 am: Personal Training client 2
12.30 pm: JP+ Booster, JP+ Shape Vegetable soup with extra carrots and a handful of nuts
1 pm: Personal Training Client 3
2 pm: Train with my Personal Training client 4.
Session: German Body Composition Style Session (Supersets with 45 - 60 seconds rest between sets)
1)a) Overhead Squats x 12 reps (30 kg / 40 kg / 45 kg / 50 kg)
1)b) Bench Press x 12 reps (80 kg / 80 kg / 80 kg / 80 kg)
2)a) Standing DB Press x 12 reps (14 kg / 14 / kg /14 kg / 14 kg)
2)b) Incline DB Press x 12 reps (22 kg / 20 kg / 18 kg / 18 kg)
3)a) Lying EZ Bar Tricep Extension (20 kg / 20kg / 20 kg / 20 kg)
3)b) Seated DB Curls (14 kg / 14 kg / 14 kg / 14 kg)
Metabolic: 3 rounds for time of:
- 12 Thrusters (30 kg)
- 12 Box Jumps (Reebeok Deck)
- 12 Burpees
- 12 Sumo Deadlift High Pulls (30 kg)
- 30 American styyle Kettlebell Swings (24 kg Kettlebell)
Total Metabolic session time: 15 minutes and 15 seconds
Total Session time 55 minutes.
3 pm: Post workout shake of 2 sccops of JP+ Complete with water
5.30 pm: 2 large chicken breasts
8 pm: Football Training
11 pm: Lentil chillie served with cauliflower rice and vegetables. Two tablespoons of Almond butter before bed with 5 x BCAA's.
Day Summary: Today has been a long day with early Personal Training clients and football training in Cinderford starting at 8 pm. Going slightly longer without breakfast, was a little strange but my body seemed to cope fine. Getting home at 10.30 pm was not ideal. I aim to be in bed and asleep by 10.30 pm each evening. I recognise that sleep is incredibly important to the suceess of the '14 Day Shape Up'. I am a great fan of the JP+ boosters, although my calorie intake is considerably lower than normal, I didn't feel too hingry throughout the day. So the boosters definitely helped!!
I will remember to take my BCAA's to work tomorrow and have these post workout with my shake. So day one complete, rolll on tomorrow.