”A champion is determined by the adversity he overcomes.”

-Anderson Silva

I used this week as ”vacation”,. Pretty much only not working out .

Let’s get ascetic.

Workout summary

MONDAY 2.11.2015
Day 155 of 1-year MMA challenge

Nutrition: low-fat / low-carb / high-protein

-DAY OFF-

1730 HRS
Feeling sick


TUESDAY 3.11.2015, day 156

Nutrition: low-fat / low-carb / high-protein

0500 HRS
5-minute meditation
5-minute dynamic stretching
10 x 2-minute rounds of shadow boxing:
overall defense stuff + learning some counters


WEDNESDAY 4.11.2015, day 157

Nutrition: fasting until evening, then high-fat / low-carb / high-protein

-DAY OFF-


THURSDAY 5.11.2015, day 158

Nutrition: high-fat / low-carb / high-protein

-DAY OFF-


FRIDAY 6.11.2015, day 159

Nutrition: high-fat / low-carb / high-protein (vegetables ok)

1545 HRS
5-minute dynamic stretching

Conditioning:
30 x jumping jacks
20 x body lunges
30 x push-ups
30 x mountain climbers
20 x bodyweight squats
60 sec plank
10 x burpees
40 x high knee-ups

Round 1: 5 min 20 sec
1 min break
Round 2: 6 min 5 sec (took two breaks on the plank)

Total time: 12 min 25 sec,


SATURDAY 7.11.2015, day 160

Nutrition: high-fat / low-carb / high-protein (vegetables ok)

1400 HRS
60-minute walk


SUNDAY 8.11.2015, day 161

Nutrition: metabolic loading / cheat day – at least 70% carbs

-DAY OFF-


Weight & nutrition summary

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Weight after week 44: 87,9 kg (1,6 kg since previous week)


Caloric intake / day: 2 154 kcal Caloric consumption / day: approx. 2 507 kcal = cutting approx. 353 kcal / day

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[tabgroup]

Week 44:

nutrition-facts-2015-week-43

WATER: ?,? litres daily

Week 43:

-NO DATA-

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RELIGION: DISCIPLINE

A companion to the Crucible Major series. Thoughts about life, perseverance and discipline.

“For a man to conquer himself is the first and noblest of all victories.” —Plato

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