WOD of the Day!

So even though Mondays are supposed to be cardio days I have decided to proceed with the days WOD instead. My PT test is next week so doing sprints will benefit my more than a long distance run. I guess this WOD won't be anymore interesting than the ones I posted already because it is one of the ones I posted haha. The Crazy 8 workout. I also sad I'd talk about nutrition. But I'm a little pressed for time today so I will not be able to go into as much detail as I would like.

First off, you need to figure out your TDEE. TDEE is the amount of calories your body burns in a day. Sleeping, exercising...everything. You need to know this in order to achieve any fitness goals such as maintaining, bulking or fat burning. Now...there are 5 really good formulas to calculate this with. If you have an iPhone then I highly recommend the myMacros app. It is a few dollars but I did go ahead and download it on my iPad seeing as how I have an android phone. For android I recommend the MyFitness Calculator. It uses 3 of the formulas. Fill in the profile and honestly answer the exercise level! Now on the Macro Calculator tab enter the calories per day based on your fitness goals and under diet make a custom macro one that makes it split up your macros into 40% protein and 40% carbs and 20% fat. Now base your meal planning around that. This where fitmencook.com comes in to play. What I love is that the macros are broken down into each serving so it makes it super easy to mix and match what works for you weekly. REMEMBER! If you have weeks where you just aren't as active or are going to be hitting it hard with 2 a days make sure you adjust your calories accordingly. Lets be honest...if you only work out once next week....you don't need 2300 calories everyday. Make sure you do not go below your fat loss intake by more than 25%. Then you will be putting your body in an anorexic state.

What I learned during the first few weeks of tracking my macros was I accidentally miscalculated and was taking in 200-300 calories less than that fat loss minimum and let me tell you what. I could feel it. Every afternoon without fail I just wanted to sleep and my arms felt heavy and my shoulders felt weak. Sure I was making it through the workouts and change was there but I felt sluggish. Now it is all fixed =] For example....

By the Harris-Benedict Formula @ 5 times a week intense workouts...

Maintenance = 2422 Calories/Day
Fat Loss = 1938 Calories/Day
Bulking = 2785 Calories/Day

CRAZY RIGHT!?!?!!?!? That is an insane amount of calories...so when you first start eating as many as you should the first couple days will be hard because I bet for most of you guys this is significantly higher than what you are used to. Especially if you follow the pop culture rule of females only need like 1200-1600 cals a day and ment around 2000-2200. Now mine is 5 days of intense work out so obviously the less intense and less frequent workouts will cause the totals to drop.

SO all of this means ideally I should be getting 238g of carbs and 238g of protein and 53 g of fat per day. That is hard to get but the key is to keep the fat as close to the 53g as possible and AT LEAST 1g of carbs and protein per pound of body weight. I can't get quite 238g so I do my best to get a little over my body weight. I tend to average close to 180-190g of both protein and carbs. I'm still in the process of learning myself.

As far as the WOD it is the crazy 8 wod from the first post I have. So I am not going to retype it. =] I am outta time though so I will update again tomorrow. With more about my eating schedule.