You will know when you are prepared when you can wake up in the morning and know the answers to these questions:

1. What am I going to eat today?
2. What times will I be eating?
3. What time am I training today?
4. What exercises am I performing?

Below is a page right out of my training and nutrition journal.  I fill this out the night before and then execute the plan as closely as life permits. When you take the time to plan ahead  you will save time, have more energy and lay the foundation for achieving physical greatness.

Eating Strategy:

Food prepared the night before and packed in cooler ready to go.

Meal	Time	Food
1	6:15 a.m.	Didn’t want to be late for work so I slammed 2 scoops of Protein  Powder – Mixed in shaker cup with water.
2	8:55 a.m.	2 scoops Protein powder ¾ C. oatmeal
3	11:30 p.m.	6 oz. Lightly Breaded Grilled Chicken Breast 8 oz. Baked Potato wedges 1 C. Broccoli Slaw
4	2:00 p.m.	6 oz. Lightly Breaded Grilled Chicken Breast 8 oz. Baked Potato wedges 1 C. Broccoli Slaw
5	5:30 p.m.	6 oz. Lightly Breaded Grilled Chicken Breast 8 oz. Baked Potato wedges 1 C. Broccoli Slaw
6	8:00 p.m.	Pistachio Protein Pudding 1 scoop Vanilla Protein Powder 2 C. Plain Organic Yogurt 1 Tbsp. Sugar free, Fat Free Pudding Mix (Pistachio) Mixed together in large bowl.

Physical Training: 8:15 a.m.

Treadmill: 5 minutes

IGNITE:

1 sets of each Performed in Circuit Fashion:

A1. One-arm anterior reaches	10 per side
A2. External rotation	20 reps per side
A3. Reverse Crunch	10 reps
A4. Medicine ball Wood chops	10 per side
A5. Reverse Bridge	10 – 15 reps

Attack: Back-Biceps

Exercise	Sets	Reps	Tempo	Rest
A1. Medium grip pull-ups	3	8-10	301	–
A2. Hanging leg raises	3	8-10	301	30
B1. Straight Arm Rope Pulldowns	3	8-10 (45 lbs)	211	–
B2. Reverse Grip Lat Pulldown	3	8-10 (150 lbs)	211	30
C1. Reverse EZ bar curls	3	8-10 (35 lbs)	202	–
C2. Palms up EZ bar curls	3	8-10	202	30

Cardio: 30 minutes THZ (140 – 160 bpm)

Circuit:

• Jump Rope
• Matrix
• Agility ladder
• Agility Drills
• Short Sprints
• Cool down until Heart drops below 110 bpm.

Total Workout Time: 50 minutes, 06 seconds

Notes:

Since the gym was packed today, I had to modify my workout slightly.  I chose to perform different exercises but the sets, reps, tempo and rest periods remained the same.

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This strategy has served my clients well and I hope you find it to be a valuable aid in getting from where you are to where you want to be.

Until next time,

Plan the Attack and Attack the Plan,

P.S. There are some exercises and terminology in my journal notes that you may not be familar with. If so, don’t worry about it for now. The point to take home here is that Prior Planning Prevents PITFALLS.  Stay the course.