Last Friday I met with Judy for a 2/3 week weigh-in. The final number was actually a net loss of 7 lbs, with an increase in lean muscle mass of ~2.5 lbs. I'll take that. One of the important topics we talked about at this meeting was pre-/during and post- workout nutrition. The plan is to not alter the 2400 cal/5 meal per day template, but feed each workout. At the moment I don't have a strict plan for pre-workout fueling, but for workouts lasting longer than 90 minutes I will shoot for around 300 calories per hour (total food & drink), plus 30 ounces of water** (water/energy drink) and 600 mg of sodium. I'll post more here about the products once I've picked them up and tried them. for post-workout, I'll either make my own or use a commercial product. For post-cycling I may pick up a container of Accelerade or Endurox, but for WODs, lifting, etc I've been experimenting with Myoplex and a shake made from water, almond milk, ON whey protein and fruit. Time will tell if I feel strong from one workout to the next.    


The eating plan continues to be easy to follow although sometimes still hard to get all my calories in. I also continue to be relatively free from the desire to go out to the kitchen and binge.


I inadvertently got 2 heavy deadlift sessions on successive days. Yesterday's WOD had 5x2 heavies between a warmup and the AMRAP and I'd already worked a few sets of speed pulls into 3 singles on Monday before going to spin. Still, after going easy for a few I pulled 385 on the last set and missed rep 2. 


Today I finished a 3-3-3 set of push jerks with 2 shaky reps at 175 and missed #3. Something to look forward to ;)


Tomorrow ought to be very interesting. Jim R invited me to join he and Chris D at his garage to start bench press sessions.