Optimum Anabolics - Day 49/Seven Down

Week 7 of my journey through Optimum Anabolics has wrapped up. Here's what I have to show for it thus far...

MEASUREMENTS:

Weight: 178.0 LBS (DOWN 1.5 LBS for week, DOWN 1.5 LBS total)
BF: 8.1% (according to the calipers I have) (NO change)
Neck: 15-3/4" (UP 1/4" for week, UP 1/4" total)
Chest: 39" (NO change for week, DOWN 1/2" total)
Shoulders: 46-3/4" (NO change for the week, DOWN 3/4" total)
Biceps: 13" (DOWN 1/2" for week, DOWN 1/2" total) (I'm shocked and dumbfounded by this!)
Waist: 33" (DOWN 1/4" for week, UP 1/4" total)
Thighs: 19-3/4" (NO change for week, NO CHANGE total)
Calves: 15" (NO CHANGE for week, NO CHANGE total)
Adonis Effect: 1.417 (DOWN 0.004 for the week, DOWN 0.003 total)

WORKOUT - CARDIO (HIGH INTENSITY INTERVAL TRAINING)

Focused on getting faster at the Flying Romans.

Before hopping on the bike, I walked at a good pace for 5 minutes or so.

Here are today's intervals:

• Bike, Intensity 1 (warm up), 5:05
  
• Jumping Jacks, Intensity 2, 3:20 ± (170 jumps)
• Jog, Intensity 2, 4:45 ±
• Flying Romans, Intensity 3, 38 seconds (15 each leg)
  
• Jog, Intensity 2, 4:00 ±
  
• Bike, Intensity 2, 4:00 ±
  
• Jumping Jacks, Intensity 2, 3:00 ± (about 160 jumps)
• Flying Romans, Intensity 3, 35 seconds (15 each leg)
  
• Jog/Walk (cool down), Intensity 1, 5:30 (jogged 4:00, walked 1:30)
  

Total Time => 32:53

Comments:

Shoulders and upper arms still way sore today.

Not much to show for the chest workout a couple days ago.

Left heel was better today while working out but wish it was better than it is. Cardio over the weekend will continue to be bike rides only.

Calves and feet got stretched for 2 minutes per side today.

DIET - PROTEIN DEPRIVATION

Since the Optimum Anabolics program has me currently in the Protein Deprivation cycle, it seemed like a good opportunity to whip up a Green Monster. I repeated yesterdays mix since it was so good:

• 1 C Almond Milk
• 1 frozen banana
• 1/2 C frozen blueberries
• 2 tsp Flax Oil
• 1 tsp Fish Oil
• 2 TBS Raw Almond Butter
• 1/4 tsp Xanthan Gum
• Tons of Spinach
  
• Cinnamon
• Cinnamon
• Cinnamon!

Around 10:00 after a meeting, I snacked on an energy bar from The Cookie Cop and my raw cashews, brazils, almonds, and walnuts.

Lunch was another round of eggplant parmesan leftovers with zucchini "noodles". This meal is really excellent and *will* be included on next week's menu. :)

Mid-afternoon, I went with the lemony hummus, a cut up green bell pepper (no poblano today!), and a tomato from my father-in-law's garden. Outstanding!

Dinner was left over 3-bean chili, a few blue corn chips, and a piece of gluten-free bread that Christina made. Excellent! The recipe was from this book on baking gluten-free using almond flour.

Later, I took a teaspoon of fish oil and headed off for bed.