I switched up my cardio to after my weight training, and I think I like it better. I also increased my intensity on the elliptical by 1 point, so instead of level 10, I’m doing level 11 now. I went up one level because I noticed my heart rate was only getting up to about 115 bpm, so after increasing one level, my heart rate is up to about 130 bpm. It’s amazing how your body will adapt to a certain intensity and become more efficient. This goes to show you that you must keep challenging your body if you want to see changes in your physique.
I noticed that a lot of
people in the gym rest between sets entirely too long. Consequently, I never see
these people change from a physical perspective. These people I observe are
actually very consistent with their training; but they are just doing it wrong.
The thing about exercise
and fitness, is that you don’t get credit, or results, just by showing up. Your
body doesn’t care if you are making an effort or trying. Your body will only
respond with consistent intensity. If you don’t have frequency and intensity
then your results will be slim to none.
The food plan is still
going strong and I recently learning that the middle eastern culture also eats their
biggest meal in the middle of the day. I think this is the best time to eat,
which gives your body plenty of time to digest and rest. There is no reason to
be eating several times a day. You should spend your time doing other activities,
not constantly thinking about eating. A small breakfast and a huge lunch is all
you need.
Chiropractic Lifestyle
Food Supplies:
8 am ð 11.2 oz coconut water, 1 scoop collagen
peptides and 1½ scoop whey protein blended with 12 oz mixed fruit, 1 banana, 1
scoop super green powder, 1 oz almonds, magnesium, vitamin D, vitamin K, 5g
creatine and 12 cups black coffee.
12 pm ð 6 chicken eggs scrambled with ¾ oz cheese
in 2 oz butter with salt and hot sauce. About 23 oz of grilled beef with salt,
hot sauce, and magnesium.
Sparkling water as
needed.
Macros Breakdown
Calories:
2,292 Protein: 194 grams Fat: 118
grams Carbs: 78 grams
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