TTC: Day 1 of 84

Phase 1: Day 1 of 21

Retired: 3:00 A.M.
Awoke: 10:30 A.M.
Total: 7 hours, 30 minutes

* I wasn't particularly looking to do this the night before my first day of TTC, but I had Monday off and had a difficult time falling asleep after I passed my first wave.

Water Intake: (in gallons, additionally to that specified below): Approx. 2 gallons

Appreciation Upon Wakening:

1. Upon wakening I realized that even though I’m not part of one of the wealthiest families, I have my health to be thankful for. I’m not in the best shape ever, but I do my best to be in the best shape. I walk around and see people out of shape and they look absolutely miserable. I’m thankful for having discovered this avenue before it was too late.
2. Although it sounds ridiculous, some are living without beds. Not just in other countries, but in my hometown. The things we take for granted.
   

Nutrition Plan (Asterisk denotes mood/feelings)

Meal 1 – 10:35 A.M.

• Chocolate RIGHT Shake w/ 12 oz of water and 3 ice cubes.

* I love how these are only 200 calories, yet calm my hunger and leave me feeling refreshed, feels great for a ffb (former-fat boy)

Meal 2 – 1:30 P.M.

• 1 portion of sautéed zucchini and carrots; 2 chicken tenderloins sautéed, 4 diced strawberries; 1 tbsp fish oil

* I felt very satisfied after this, good meal size and variety. Stimulated mood.

Meal 3 – 3:45 P.M.

• 1 Vanilla Myoplex w/ 15 oz. of Water and 3 Ice Cubes

* Nothing too wonderful from this, it was my post work-out shake but I felt I needed more.

Meal 4 – 7:00 P.M.

• Sautéed chicken + mushrooms; zucchini; 1 portion sized yam

* Drank a lot of water with this meal. Perfect meal size for me. Felt great after this, went and painted some my room until bed-time.

Meal 5 – 9:50 P.M.

• 1.5 scoops of Optimum Casein Chocolate Protein; 1 tbsp fish oil

* I like how the casein expands in my stomach. Left me feeling good, but not stuffed before bed.

Transformation Training Camp: 3:00 P.M. – 3:40 P.M.

Training Type: Push (Chest, Shoulders, Triceps, Biceps)

Warm-up: 5 minutes on Treadmill. Walked at a pace of 4.0 mph for 2.5 minutes, ran at 7.0 mph for 1 minute, jogged for the rest.

Set #	Exercise	Tbs (seconds between set)	Weight x Reps (planned)	Weight x Reps (actual)	TiL (Target Intensity Level)	AiL (Actual Intensity Level)
1	DB Bench	60	60’s x 12	60’s x 12	2	3
2		60	65’s x 10	65’s x 10	3	3
3		60	70’s x 8	65’s x 8	4	4
4		60	70’s x 8+	65’s x 8	5	5
5	DB Flyes	60	20 x 10		4	3
6		60	25 x 10 +		5	4
7	DB Side-Raises	60	10’s x 12	10’s x 12	2	3
8		60	10’s x 10	15’s x 8	3	4
9		60	15’s x 10	15’s x 10	4	5
10		60	15’s x 8+	10’s x 10	5	5
11	DB Kickbacks	60	10’s x 12	10’s x 12	2	2
12		60	10’s x 10	10’s x 10	3	3
13		60	15’s x 8	15’s x 8	4	4
14		60	15’s x 8+	15’s x 10	5	5
15	DB Curls	60	20’s x 12	15’s x 10	2	2
16	(non-alternating)	60	20’s x 10	20’s x 10	3	3
17		60	25’s x 8	32.5’s x 8	4	4
18		60	30’s x 8+	30’s x 10	5	5

Notes: Planned too-heavy on DB Bench. I forget that FIT is not about quantity, it's about quality. Side-raises were not that easy with 5 pound intervals. I need to get used to FIT, it's going to take a few sessions, but I really like th feeling!