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8 week Transformation Week 1

Day 5

Posted on Monday, May 16, 2011 5:43 PM

Today was the hardest day, I had an extremely busy day....14 clients in 12 hours. My Monday's start earlier than usual so being up a bit earlier meant my meal times could not come fast enough. All in all, the day flew by...Since I had my meals slightly earlier than normal... 3:00ish I was hungry and had no more food left.... SOooooo....I hopped on down to the Peking Duck at the end of the complex and got some steamed brocolli to hold me over.

I trained hard yesterday, today was a recovery day so I did 20 minutes of Incline Treadmill work at 15 incline and 2.

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Days 1-4, Training, and Nutrition Program

Marc Plano: Posted on Sunday, May 15, 2011 1:26 PM

I started my program on Wednesday of this past week. Thebodygemgave me a RMR of 1690. For now, I will be taking in 2000 calories per day on my training days and 1850 on non training days. The goal of this 8 week program will be two fold - increase LBM while decreasing fat.

Macronutrient Ratios on strength training days

35% Protein = 176g Protein

20% Carb = 108 grams (25% coming from accelerade post workout)

45% Fat = 100grams = 100 grams of fat

Non Strength Days

35% Protein = 162g Protein

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