Search results

Monday 22 April 2024 Calories, macros and activity Feeding Window 17:30 - 20:00 2MAD / Carnivore • MyFitnessPal (kcals) - 2,769 • Protein (g) - 231 • Fat (g) - 201 • Carbs (g) - 9 That was how it stood until 5am then went on a carb binge Individual Supplementation - 10g Creatine Dr Berg...

Monday 22 April 2024 12:00hrs - (22.75 hours fasted) Body Weight @ 181.0lbs (down 1.4lbs) 7 day average 184.14lbs (down 0.2lbs)

Monday 22 April 2024 2nd sleep info based on Oura Ring / Whoop Time in bed - 2:38 (05:41 to 08:19) Total Sleep - 2:18 / 2:25 Awake - 0:20 / 0:13 Deep Sleep - 0:29 / 0:23 Light Sleep - 1:24 / 1:27 REM - 0:25 / 0:35 Average HRV - 23ms / 32ms

Monday 22 April 2024 03:20hrs - Legs & Upper Abs Legs Training protocol will be 3 sets per exercise (excluding ladder flies) performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 90 seconds rest between sets /...

Monday 22 April 2024 1st sleep info based on Oura Ring / Whoop Time in bed - 3:30 (21:45 to 01:15) Total Sleep - 3:14 / 3:09 Awake - 0:16 / 0:21 Deep Sleep - 0:56 / 0:42 Light Sleep - 1:42 / 1:41 REM - 0:36 / 0:46 Average HRV - 21ms / 32ms Alarm was set for 4am for workout but couldn’t...

Sunday 21 April 2024 Potential quality of sleep influencing factors • Step Count 5,493 Negative effects • 500-550mg Caffeine Positive effects • Early AM Workout • 48.5 hour fast (19/04 @ 12:15 - 21/04 @ 12:45) • 30 minute eating window • Last meal / food intake 8+ hours before bedtime...

Sunday 21 April 2024 Calories, macros and activity Feeding Window - 12:45 to 13:15 OMAD / Carnivore • MyFitnessPal (kcals) - 2,530 • Protein (g) - 222 • Fat (g) - 178 • Carbs (g) - 10 Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium...

Sunday 21 April 2024 10:30hrs (46.25 hours fasted) Body Weight @ 182.4lbs (down 4.6lbs) 7 day average 183.34lbs (down 0.03lbs)

Sunday 21 April 2024 Sleep info based on Oura Ring / Whoop Time in bed - 2:30 (06:45 to 09:15) Total Sleep - 2:13 / 2:20 Awake - 0:17 / 0:10 Deep Sleep - 0:16 / 0:15 Light Sleep - 1:45 / 1:47 REM - 0:12 / 0:18 Average HRV - 22ms / 54ms

Sunday 21 April 2024 02:20hrs - Back, Biceps & Core Back Training protocol will be 3 sets per exercise performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 60 seconds rest between sets / exercises • Unilateral...

Saturday 20 April 2024 Nap info based on Oura Ring / Whoop Treated as a nap as struggling to sleep tonight, due to go onto night shift Monday so will try and stay awake for as long as possible and atttempt to transition into night shift mode Time in bed - 2:00 (21:45 to 23:45) Total Sleep -...

Saturday 20 April 2024 21:15hrs - Potential quality of sleep influencing factors • Step Count - 1,830 Negative effects • 600-650mg Caffeine (none since 15:00hrs) Positive effects • Lunchtime Workout • 33 hour fast (19/04 @ 12:15hrs - ongoing) • No Alcohol Sleep Aid Supplements •...

Saturday 20 April 2024 Calories, macros and activity Feeding Window - n/a • MyFitnessPal (kcals) - 36 Plan for today is fasting apart from supplements and black coffee / sweeteners • Protein (g) - 1 • Fat (g) - 0 • Carbs (g) - 8 Individual Supplementation - 10g Creatine, 4,000IU Vitamin...

Saturday 20 April 2024 11:30hrs - Chest, Triceps, Delts & Lower Abs Chest Training protocol will be 2 sets per exercise (excluding ladder flies) performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 90 seconds rest...

Saturday 20 April 2024 08:30hrs Body Weight @ 187.0lbs (up 2.0lbs) 7 day average 184.37lbs (up 0.6lbs)

Saturday 20 April 2024 Sleep info based on Oura Ring / Whoop Time in bed - 11:00 (21:03 to 08:03) Total Sleep - 9:58 / 10:15 Awake - 1:02 / 0:45 Deep Sleep - 1:16 / 2:02 Light Sleep - 6:13 / 4:50 REM - 2:29 / 3:23 Average HRV - 21ms / 55ms

Friday 19 April 2024 Potential quality of sleep influencing factors • Step Count - 409 Didn’t get out of bed today, watched a lot of Netflix Negative effects • No Workout • Poor Diet Positive effects • Last meal / food intake 8+ hours before bedtime • No Caffeine Sleep Aid Supplements...

Friday 19 April 2024 Calories, macros and activity Feeding Window - 11:45 - 12:15hrs • MyFitnessPal (kcals) - 2,073 • Protein (g) - 13 • Fat (g) - 57 • Carbs (g) - 373 Felt awful today after yesterday’s over indulgence so ate remainder of chocolate / sweets just to get rid of them Going...

Friday 19 April 2024 05:30hrs Body Weight @ 190.0lbs (up 5.0lbs) 7 day average 183.77lbs (up 0.77lbs)

Friday 19 April 2024 Sleep info based on Oura Ring / Whoop Time in bed - 14:00 (20:42 to 10:42) Total Sleep - 6:56 / 9:11 Significant amount of acid reflux due to over indulgence yesterday Awake - 7:04 / 4:49 Deep Sleep - 0:41 / 1:26 Light Sleep - 4:54 / 5:47 REM - 1:21 / 1:58 Average...