Football Sunday to Recovery Monday

Posted: October 11, 2011 in Don't get fat, Get healthier

This past weekend my dad came to in town for a visit. Usually when my dad comes to visit we watch sports, analyze teams, swap statistics, have a cocktail, and just enjoy one another’s company. This weekend was no different. We went to the Wake Forest-Florida State game on Saturday, and went out to dinner Saturday night, it was a good time. However, on Sunday I COMPLETELY lost my pattern of healthy eating and intense exercise. I want to share with you guys my Sunday, and how I recovered on Monday because I KNOW some of you get off track sometimes on the weekends too.

This is an accurate account of what I ate. You probably won’t believe it, but yeah, it’s real. I completely lost my composure.

Football Game!


12:26pm We arrive at a family friends house in Charlotte where we plan on watching football all day, and visiting with our friends

12:27pm About a half hour until the games begin, so food is already out. I eat 10 chicken wings, and 2 GIANT scoops of home-made macoroni & cheese.

1:37pm NFL games have already started, I feel as if I need something to munch on. I get a bowl of chili.

2:00pm I am no longer hungry, but I continue to munch on chips & salsa

2:10pm I am no longer diggin’ the chips & salsa, so what do I do? Swap out the type of chip & dip of course. Lays & french onion dip it is.

3:00pm I have taken a half hour break or so, and a pizza shows up. WTF? Like we don’t have enough shit to eat here already?

3:02pm Alright, I’ll have a slice. Or two.

3:45pm I am munching on sour cream & onion chips because they are sitting right there in front of me. What else was I suppose to do? Yes, this is my THIRD type of chip I have eaten for those of you who are keeping count.

4:10pm Oh shit! the next set of games is about to start, and I have nothing to eat! Luckily a couple wings are still left. I claim them.

5:14pm I am about to pop.

5:15pm Is that apple pie?

5:16pm I get a piece

5:17pm I load it up on top with whipped cream.

6:25pm I have eaten SO bad today, but I didn’t get any lean protein?! I get some ham.

6:28pm I guess the wings could’ve counted as my protein.

7:00pm We leave the house. I am officially classified as obese.

*Some of you may be wondering how did he eat all that without anything to drink? Not to worry, there was a keg that I continuously drank from ALL DAY LONG.

I did not realize how much that was until I just wrote it down. That is the absolute WORST I have eaten in my college career, or at least close to it. I don’t know how many calories/fat/carbs that is, but I don’t want to know.

Monday Morning Result: I woke up (after sleeping horribly), puffy eyes, tired as hell, upset stomach, feeling anxious, nonexistent muscle definition, feeling anti-social & looking like the Pillsbury Dough-boy’s twin.

So, maybe you guys don’t have weekends like THAT, but weekends full of alcohol, late night fast food, limited exercise,  and sitting on the couch watching TV will have similar results. Here is my schedule Monday on how I recovered from that devastating Sunday meal plan.



6:00am Woke up, killed one scoop of whey protein, 1/3 cup of oatbran, 1 cup of blueberries, & 1 liter of water.

8:00am Got a big ass coffee, and killed another 2 liters of water.

9:00am 6 eggs, 2 slices of hemp bread, 2 tbs of peanut butter. Another liter of water.

10:00am I KILL it in the weight room. Drink another 1.5 liters of water

  • Back, Biceps, & Sprints
  1.   Bent Over barbell rows/inverted body rows (Compound-set)= Chain down from 10-to-1 (i.e. do 10 reps of each, 9 reps of each, 8 reps……1 rep of each)
  2. One arm rows/Seated reverse flies (Compound-set) = 10 reps/arm x 4 sets
  3. EZ Bar Curls (21’s) = 7 curls halfway down, 7 curls halfway up, 7 full curls
  4. 5-to-1 Bicep curls = explained on this page
  5. 3 minute strait set of pull-ups
  6. Sprints: 12 (50 yard) sprints at a 45 degree incline.
11:25am Protein shake (2 scoops of whey, 1 whole banana, L-glutamine-10g)
12:24pm Lunch. 4 cups of spinach, 1/2 lb of ground turkey, 2 tbs light balsamic dressing. 1 liter of water.
2:00pm 1 grapefruit, 1 liter of water.
4:00pm Think Thin protein bar.
6:00pm 2 chicken breasts, 2 cups of broccoli, 1 liter of water.
8:00pm 1 Scoop of Casein Protein, 1 liter of water.
8:50pm In bed, out cold.
So as you can see I crushed 9.5 liters of water yesterday. That is A LOT of water, but it is a part of the detox process to “debloat” if you will. I am sure not a lot of people in all of mankind ever eat like I ate on Sunday, but I am sure a lot of you go a little off your game on the weekends. Most of you aren’t munching on broccoli and drinking bottled water at the tailgate or at that frat party. So the things to keep in mind when detoxing is to drink water, get back on a schedule, KILL it in the gym, and get rest!
  1. pbbrittany says:

    AWESOME workout! Might have to steal it from you 😉

  2. Ahh I love this workout – I’m def gonna try it!

  3. College Body says:

    Let me know what you guys think 🙂

    • kicked my ass (I had to do assisted pull ups though cuz I can’t do them for 3 minutes straight haha). I did 24 sprints for some extra cardio (I’m a runner so I like to do as much as I can), but otherwise it was a great workout fa sho!

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