Mission 1, Day 28: Emtpy the tanks
With today being Thanksgiving, I wanted to be extra careful about emptying the tank, so I did a Body for Life type HIIT session. I did four intervals of 1 minute at 3.5 mph, 1 minute of 4.5 mph, 1 minute of 5.5 mph, 1 minute of 6.5 mph. I finished with 15 more minutes of steady cardio for a total of 35 minutes of cardio.
That's all I have for today. I hope everyone had a wonderful Thanksgiving. Tomorrow is back to the weightlifting for me.
Until tomorrow...
hi Michael,
I did the same thing too - early morning HIIT to create a deficit for the meal to come. Hope you had a great thanksgiving!
I just found an old post you left on my blog regarding BFIC and global- fitness. Hi Michael,
I was on the trial membership for global-fitness but never upgraded to full membership because I felt like their web content didn't change much. Although Chad was always extremely prompt in answering my emails.
Did they design a nutrition and exercise program specifically for you?
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Lilla,
They (GHF) have a "blog" that is really more of a discussion list that is very active and very helpful. Chad set up a nutrition program for me and helped me to tweak it over time. He was so prompt in responding to my emails. I also get a weekly email from Julia and she answers alot of my exercise questions. I like the site, but BFIC is still the best out there.
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can i ask what the nutrition program was like? macronutrient levels? carb-cycling? thanks!
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The simplified version:
Carb-cycling. 2 high carb days each week, 5 low carb days each week. Schedule:
Sunday and Wednesday are high carb days, all others are low carb days.
Calories on high carb days is 2600, on low carb days is 2400.
Macronutrients on high carb days 50/30/20 (carb/protein/fat)
Macronutrients on low carb days 40/40/30 (carb/protein/fat)
He keeps it simple:
Low carb days you eat protein and starchy carbs with meals 1-3, then protein and fibrous carbs with meals 4 and 5.
High carb days are just like low carb days, but you eat starchy carbs all day.
Limit fruit on low carb days, but eat it in abundance on high carb days.
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Thanks Michael!
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