Introduction
Welcome to the Follow Bill Blog.
I will be using this blog to document what I do in order to get myself back where I was before and hopefully even better after having double hernia surgery.
I invite you to not only follow along, but to participate and ask questions. I will be documenting everything from workouts to nutrition.
Starting next week (November 5th) We will be doing an acclimation or De-load week. That simply means taking your foot off the gas and going about 50% and working on the mind muscle connection of each exercise. 2 sets of 8-10 reps on each exercise. Possibly work on eliminating any bad habits you may have picked up.
I will also be starting my meal plan. I always structure my meal plan around my workout schedule. If my workout time changes, my plan changes. Here is the week 1 plan:
5:30 am: Shake (1 scoop BLN COMPETE mixed with one scoop of oat powder*)
7:00 am: 1 scoop BLN Recovery
8:00 am: 2 scoops BLN Recovery
9:00 am: Egg bake (1 whole egg, 3 whites with leafy greens), 1 serving oatmeal
10:00 am: Shake (1 scoop BLN COMPLETE mixed with one scoop oat powder*) and apple
1:00: 1 large pouch of Tuna on a salad of Lots of different pre cut vegetables, Flaxseed oil dressing
4:00: Shake (2 scoops BLN COMPLETE mixed with Frozen mixed berries)
6:30: Dinner - different every night. Always Protein (fish, beef, poultry) and Vegetables
9:00: 2 scoop BLN COMPLETE
* oat powder is a supplement I buy that is equivalent to oatmeal
Supplements: BLN OMEGA-3: 2 Capsules per day, Multi Vitamin once per day, Green tea extract once per day, CLA 3 grams per day, EPA oil once per day
* I small square of 72% dark chocolate most nights
* Coffee before workout
* in two weeks, will add the supplements PRE JYM and POST JYM to my before and after shakes.
Goals:
I will be taking my pictures, measurements, weight and bodyfat next week. From there we will determine our goals.
I will be using this blog to document what I do in order to get myself back where I was before and hopefully even better after having double hernia surgery.
I invite you to not only follow along, but to participate and ask questions. I will be documenting everything from workouts to nutrition.
Starting next week (November 5th) We will be doing an acclimation or De-load week. That simply means taking your foot off the gas and going about 50% and working on the mind muscle connection of each exercise. 2 sets of 8-10 reps on each exercise. Possibly work on eliminating any bad habits you may have picked up.
I will also be starting my meal plan. I always structure my meal plan around my workout schedule. If my workout time changes, my plan changes. Here is the week 1 plan:
5:30 am: Shake (1 scoop BLN COMPETE mixed with one scoop of oat powder*)
7:00 am: 1 scoop BLN Recovery
8:00 am: 2 scoops BLN Recovery
9:00 am: Egg bake (1 whole egg, 3 whites with leafy greens), 1 serving oatmeal
10:00 am: Shake (1 scoop BLN COMPLETE mixed with one scoop oat powder*) and apple
1:00: 1 large pouch of Tuna on a salad of Lots of different pre cut vegetables, Flaxseed oil dressing
4:00: Shake (2 scoops BLN COMPLETE mixed with Frozen mixed berries)
6:30: Dinner - different every night. Always Protein (fish, beef, poultry) and Vegetables
9:00: 2 scoop BLN COMPLETE
* oat powder is a supplement I buy that is equivalent to oatmeal
Supplements: BLN OMEGA-3: 2 Capsules per day, Multi Vitamin once per day, Green tea extract once per day, CLA 3 grams per day, EPA oil once per day
* I small square of 72% dark chocolate most nights
* Coffee before workout
* in two weeks, will add the supplements PRE JYM and POST JYM to my before and after shakes.
Goals:
I will be taking my pictures, measurements, weight and bodyfat next week. From there we will determine our goals.
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