All you can eat Stec

Finally this week I made it to the chiropractor a couple times and things are starting to feel better in the neck area.

But this week will pose a challenge:

Fri-Mon — In Laws (Very difficult to eat not too hard to exercise)
Mon-Thursday — District meeting in Southern Washington (Difficult to eat multiple times but not difficult to eat healthy, Very difficult to exercise)
Here’s the plan: 

I’m going to do everything I can to eat plenty of good things and limit the bad. Of course I can’t track calories so I just have to figure out tricks to eat every 3 hours.

For Exercise:
Fri - Run
Sat - HIIT
Sun - Rest
Mon - Run
Tue - HIIT
Wed - Hiking trip with group (team building activity)
Thur - Should be home later that night - can lift

So I started off the week and hit they gym hard on monday.  To work on my traps, I did 3×10 dumbell shrugs and 3×10 shrugs lying face down on the incline bench.  I’m usually pretty careful with keeping my neck straight during the incline shrugs but because there was a bar on the bench i was LAZY and did the shrugs with my neck crammed against the bench.  Bad idea.

So for the rest of the week I had a very sore neck, and after thursday I decided to give it a good rest (Fri, Sat, Sun).  To cap it all off Saturday morning started with a slight cold thats getting worse by the hour.  Hopefully I’ll be ready to roll on monday because I’d like to get as much bodywork in before my brother-in-law Mark comes from across the country and we’re going to be out of town.

I did do a lot better at drinking water, so that’s a plus.
June 10-16
Avg Calories:  2352
Avg Fat:  57 (22%)
Avg Carb: 283 (43%)
Avg Protein:  194 (34%)

Exercise:
Cardio: 1 (52 min at HR3 (4.7 miles)
Lifting: 2 days (44, 55 min each)
Sports:  1 day (softball)
Days off: 3 (Fri, Saturday, Sunday)
To improve next week:
#1 - Get healthy
#2 - minimize damage in spending time with in-laws

This last week I focused on running nearly every weekday in the mornings 5-6AM before work.  To make sure my morning cardio didnt burn me out for later in the day lifting I kept my heart rate in zone 3 (139-151BPM).

I also decided to track everything I ate, calories, fat, protein and carbohydrates.  I was eating 5-6 meals a day and eye-balling before but I dont think I was eating nearly enough. (Lifting wasn’t going up and seemed to losing lean body mass)

June 3-9
Avg Calories:  2690
Avg Fat:  60 (20%)
Avg Carb: 329 (46%)
Avg Protein:  216 (33%)

Exercise:
Cardio: 4 mornings at 45min each (3 running, 1 stationary biking)
Lifting: 3 days (45-52 min each)
Sports:  1 day (softball) 2 for 3 with 1 run and 1 RBI (loss)
Days off: 2 (Fri and monday)
To improve next week:
Going to buy a water jug and drink at least a gallon a day
Only 1 day off next week