Tuesday & My Posted Work Out
Yay ~ officially down 1 week of BFL! I think I have my body’s circadian rhythm down to fit my morning work outs too. When I wake up, I’m up at 5am. I’d be more tired if I woke up at 6:30am or so. I usually go to bed at like 10pm. I’m really trying to hit the sack between 9:30pm-10:30pm, and wake up at 5:00/5:15am. So far so good. Still following my work out plan that I created, including the 3 BFL HIIT sessions, on the alternating days of my training seshs (I have 4 of them, oppose to 3 in the BFL). I’ve also included cardio sessions post-training to utilize the fat-burning prime after my glycogen stores are depleted. I’ll do 30-45 minutes after the weight training. When I do my weight training I incorporate the BFL special sets @ 1 per muscle group, and then do another exercise 3-4 x 12-15 (at most). My training program is as follows:
Day 1 (MON) - Morning: OFF
Afternoon: 5 min. warm-up, upper body, abs, 45 min. medium intensity
Day 2 (TUE) - Morning: 30 min. HIIT Cardio
Afternoon: OFF
Day 3 (WED) - Morning: OFF
Afternoon: 5 min. warm-up, abs/glutes class @ 5-5:30pm, lower body, abs, 30-45 min. med. intensity cardio
Day 4 (THUR) - Morning: 30 min. HIIT
Afternoon: 5 min. warm-up, upper body, 45 min. medium intensity
Day 5 (FRI) - Morning: 30 min. HIIT Cardio
Afternoon: OFF
Day 6 (SAT) - 5 min. warm-up, lower body, abs, 45+ min. medium intensity
Day 7 – OFF
Any comments or suggestions? I’m serious please let me know! I have done this for 1 week officially and I don’t physically feel drained to the point where I can’t roll out of bed. I’m good 
But I’m COMPLETELY open for suggestions and ways to improve it! Thank you to anyone who reads this!
P.S. My eating has been great too! I’m eating clean, using the BFL guidelines to make meals and eat 4-6 a day pending upon how *life* goes and how busy I am at work. I’ve not planned on a free day though, I have been just eating clean, and when something comes along that may tempt me, I either decide if I want to blow my day with that or think or something else. Like last week, my not so clean day was Olive Garden on Wednesday. I had tons of salad, 2 breadsticks and soup. Was tasty.. but I hopped right back on the train and kept chuggin! Go me - and go all of you who are in my shoes toooo!!!
September 9, 2008 at 8:07 am
If you are trying to burn fat, this seems like an excellent start. I would run with this for a month or so and see where your body is at that point. It is a good idea to change your workout every 2-3 weeks (at least that works for me) so your body does not get used to doing the same thing. I look forward to seeing your progress after a month or so.
Take care…Jay