I am writing this post, as request by a few of you. Now, I have been hesitant to do this because I want you all first to understand that everyone is different which means that no two people are the same. I tell you this because I am going to explain what I do, eat and train on a typical Tuesday of my life and please, don't feel like you need to compare yourself to me or change your whole routine because of what you read. My body is different, I train different and I eat different then most of you because I am training for a show, I need to bulk up and gain muscle, but also keep a lean physique so that I don't have to much body fat to lose in a short period of time and I am currently breast feeding a 4 month old baby which also requires a few hundred more calories in my diet. If you are interested in a fitness program or nutrition program that meets your needs and your lifestyle, I am available to help you do that, I can coach you in person or online, but please don't assume my fitness and nutrition routine is going to work for you like it does for me.
Some things you need to understand before I begin with my day. First, is that I am training for a show, unlike most of you reading this, it requires a lot more nutrition and fitness focus. Second, just like all of you, you need to monitor what you eat and how your body reacts. This means if I am eating a certain amount of healthy fats, carbs and protein and I am gaining or losing muscle or weight, this means I need to change up my diet and either add or take away certain things until my body responds to how I need it to respond. Third, I am currently 12.9% body fat and weight 123lb and I am a female, so most of you are not at the current state that I am in and need to train and eat according to your body type, body fat, gender and ultimately your goal. Last, please remember that muscle weights more than fat and it burns more calories than fat, so if you weigh less but you have a higher body fat percentage, you will burn less calories per day at rest and need to eat less per day than someone who weighs the same as you but has a smaller body fat percentage with more lean muscle. The same goes for a heavier person and just because you weigh more doesn't mean that you carry a lot of fat, this is why knowing your Lean Body Mass percentage or Body Fat percentage is so important when it comes to really knowing how much you should be eating and training.
Here I go, this is my typical Tuesday:
-Wake up at 7:45 am
-Boil water and make a hot water with lemon to drink before I eat.
-Make 1/2 cup of plain oatmeal and after cooked, Mix with 1 tbsp of Flax Seed Meal and 1/4 cup Unsweetened Almond Milk and 1/3 cup of Blueberries
-9:15 am Get ready for the day, get baby ready, feed baby while I eat about 9:30am and get ready to go to the gym
-Leave to the gym at 10 and drop off baby in child care center....ready to kick my butt
-Workout from 10:30am-12:30pm- warm up on the stair mill at intervals between 6-10 for 10 minutes. Legs- 3 sets of each pyramid style 12 reps, 6-8 reps, 12 reps. Front Squats with barbell super set with Abs Exercise Ball Pass through, Walking Lunges with dumbbell super set with cable crunches, Step ups with Cables super set with 90 degree crunches, Cable Squats super set with Machine Lying Hamstring Curls, Butt Blaster Machine super set with seated calves.
Shoulders- 3 sets of each pyramid style 12 reps, 6-8 reps, 12 reps. Seated machine shoulder press super set with machine 90 degree lateral raises, Front raises to lateral raises with dumbbells, Dumbbell Front Raise tosses super set with bent over rear delt dumbbell row.
-20 more minutes of Step Mill at a moderate to fast pace intervals.
Finish with Stretching for 5-10 minutes. Using a roller if available.
-12:45 pm, which is no more than 30 minutes after completed workout- eat cooked 5 oz of white baked potato and about 10-20 minutes later after I have made it home blend 1 and 1/2 scoops of chocolate whey isolate protein (isolate is the best) with 1/2 cup almond milk and 1/2 medium frozen banana, 5 medium frozen strawberries (these are picked fresh and then frozen, not purchased out the freezer isle at the store, so there is no additional sugar) and some ice. Eating the protein drink within 45 minutes max post workout.
- Then I shower, take care of baby and do what ever she requires of me until she falls asleep for a nap.
-2 pm I eat my lunch which is left over dinner from the night before. Today it was my Chicken stew on my blog.
-I do some work, clean up the house and do what ever is on my to-do list for the day while baby is sleeping.
-4:30 pm I eat another snack with carbs and protein. Today I had a piece of High Protein Bread, 5 egg whites with 1 egg yolk and 2 oz of ground turkey breast patty.
-6:30pm I eat my dinner and this is the last time of day I will have carbs except for vegetables. I had 1/4c barley with 1 cup mushroom sliced, 4oz shrimp, 3 cups spinach, 1/3 cup onion with fresh sage and black pepper all made risotto style and 11 spears of baked asparagus.
-After I eat dinner its time to bathe baby and get her ready for bed. Hubby comes home at 8:15 pm so I can get some free hands and make my evening snack.
-8:30pm I eat protein, healthy fats and veggies. Tonight was 1 cup low sodium 1% cottage cheese and 1/2 cup of each yellow squash, zucchini, cauliflower, broccoli, and red pepper mixed with 1 tsp of coconut oil and 1/2 oz of raw chopped walnuts, seasoned with Mrs. Dash and Pepper.
-After my evening snack its last feeding of the night usually for baby, so we all sit down and have a little R & R with the TV till baby falls asleep.
-10:30pm is my last meal of the day. Every night I have 1 and 1/2 scoops of chocolate casein with 3/4 cup unsweetened almond milk and ice and 1 tbsp of raw Almond butter.
-11pm I hit the sack... gotta get some sleep and grow those muscles.
Keep in mind I am trying to eat about 60g Healthy Fats, 271g Carbs and 271g Protein, but I will sometimes eat a bit more carbs and less protein trying to stick between 20% Fats and 35-40% Protein and 40-45% Carbs. They are all clean foods, nothing is ever processed and I stick to one cheat meal per week. I do not really eat less or more on training days I work out longer or shorter and try to stick to the same amount every day, spacing it out evening as much as possible and getting protein at every meal. I also find that planning your weekly menu and shopping for all of your groceries on saturday or sunday is very helpful and chopping up and storing everything you need in the fridge for all meals is fastest and convenient and if your buying fresh produce it will usually stay pretty fresh in locked containers or bags until your last meal.
Now, I weight train 5 days a week, do cardio 6 days a week, do an hour spin class once per week and a Pilate's class once per week. If I go out anywhere or travel, I pack a cooler and/or a bag of food so I do not skip a meal, which is very important and I make sure to eat at least every 3 hours but right now I seem to be eating every 2 hours or so in order to consume all the food I need to eat spaced out, instead of eating fewer times with large meals, which allows my body to digest and use the food and nutrients needed instead of storing to much food in the body.
I hope this helps you, but as I said in the beginning, every person is different so no one person should be on the same exact plan as myself and should have a customized fitness and nutrition plan based on there needs and goals. If you need help please contact me via facebook, blog or email and I will work with you in order to meet your Lifetime Goals.
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