Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 rounds
1:00 Row
10 Single Arm Dumbbell Upright Row (each)
10 Suitcase Dumbbell Deadlifts (each)
5 Tempo Push Ups (3/2/1)
20 Alternating V-Ups
**2. Workout Prep**
5 sets
3 Deadlifts
3 Bench Press
– Start light and work up in weight, make sure athletes have a spotter –
“How would you like to die?”
21-15-9
Deadlift (275/185)
Bench Press (155/105)
-Rest 5:00-
21-15-9
Deadlift (225/155)
Bench Press (135/95)
DAILY LAZY MACROS POINTS
+2 points for 800g+
+2 points for Protein target
+1 point for qualifying Workout
+1 point for 7 hrs+ Sleep
Notes:
6 possible points/day
Your gym lead defines what qualifies as a workout.
Sleep is 7 or more hours a night, measured with a tracker or as “time in bed” as 7.5 hours. Time in bed must be in sleeping mode (not watching TV, using phone, talking, etc).
WHOLE FOODS ARE FORGIVING
The difference between food that looks as its found in nature and food that’s processed primarily is the caloric density.
With processing, water weight is often reduced (to improve shelf stability, taste, or even reduce shipping costs (water is heavy!)), and sugar and/or fat are added (because it makes the product tastier!). Removing water or adding sugar/fat increases the caloric density, and oftentimes, BOTH are part of processing.
Take sweet potato chips, for example. When the chips are fried, the water weight is vaporized and at the same time, the sweet potatoes are coated in oil. Although the ingredients may “just be” sweet potato, olive oil, and salt, you are likely to eat a lot more calories from chips compared to eating roasted sweet potatoes. This is the problem with processed food. It’s not that the ingredients in and of themselves are problematic, it’s the DOSE you eat due to a high-caloric density.
See more here:
https://www.instagram.com/p/BuMTW5phsfN/
MORE ISN’T ALWAYS BETTER (UNDERSTANDING THE “U-SHAPED” CURVE)
More isn’t always better. This is true of most things in biology, such as one’s dose of anti-inflammatories and even sleep. Sleep follows a U-shaped response, where the extreme high and low doses are not favorable.
It’s somewhere in the middle that is ideal (e.g., 7-9 hours of sleep/night). People sometimes interpret the U-shaped curve as “everything in moderation,” but the problem with that is “moderation” is subjective. If you sleep 6 hours/night, you consider that “moderate.” Therefore, defining moderate is important. We find that both too little sleep (9 hours a night) are associated with poorer health outcomes including increased mortality (death). With too much sleep, you find a greater association with mental health issues like depression and/or inactivity.
Given our modern-busy lifestyles, the tendency is for people to sleep too little (33% of adults). This is why the baseline is set at 7 hours for the challenge, although “more” (e.g., 10 hours/sleep a night) isn’t necessarily ideal.
For a visual of the U-shaped curve see here:
https://optimizemenutrition.com/wp-content/uploads/2019/12/UShapedCurve.png
