Friday, December 13, 2013

Round 2: Day 13

Day 13:

I hope the fast went well and that you are blown away by how long you can go without feeling hungry! If so, this means that YOU are becoming a great fat-burning human being.

Tomorrow is Day 13 and I want you to eat your usual primal meals/snacks, but also measure and write down everything you eat throughout the day. Mark Sisson recommends using a great website called fitday.com to input your day's worth of information and the website will calculate your daily nutrition: protein, carbs, fat, and calories. This will give you a great idea of how much you are intaking in a day and what you will need to eat more or less of. If you are trying to lose weight, Mark recommends a daily carb intake of 50-100 grams/day.

Lastly, for Day 13 complete a push-up tabata workout. Remember, this is 8 sets of 20 seconds of work and 10 seconds of rest. Count your total repetitions. If you need to keep your knees on the ground that is fine, but be sure to maintain good posture: flat back, hands to the side of shoulders, and ensure your chest hits the ground first {if you cannot make it that low, then use a pillow beneath your chest.}

Meal/Snack Ideas:

Breakfast- zucchini egg bake with sausage {I will provide a recipe tomorrow}.

Lunch- chicken breast, sweet potato, and veggies!


Dinner- roast in the crockpot with veggies.

Snacks- bananas with a spread of almond butter and sprinkle of honey.

Document:

-how you increased your daily movement
-your fitday.com calculations
-total push-ups from tabata workout 
-relaxation techniques tried
-energy level {POOR, AVERAGE, GREAT}
-satisfaction level with meals
-hunger level between meals
-struggles
-benefits