Well today was totally not a good day for me. I struggled a lot I felt hungry and sluggish only finding myself binge eating twice. So I went way over on my carbs and not enough protein… The rec today was also packed so I was left to go to the track. I will admit it was very mind opening that no matter what kind of day you are having still try to find time to be active. The endorphins kicked in and I automatically felt happier. I ran .5 miles 4x then did 3-4 random HIIT exercises in-between the half miles, then I finish with a continuous mile. Goal macros: 98C 50F 147p
breakfast 7:30 am: 3 eggs, half croissant, 1 serving captain crunch berries, 3/4 cup skim milk. 37C 19F 26P
lunch 11 am:1 1/2 cup beef stir fry, 1/4 cup rice 19C 10F 30P
snack 1:30 pm: 1 cup celery, 1/2 cup (handful) snap peas, 2 tbs red pepper humus 9C 4F 3P
snack 3:30 pm: 2 white cheddar rice cake, 2 oz sweet chili tuna 20C 1.5F 18P
post work out 6pm: 1 scoop ump Beverly hills vanilla whey protein, half banana, 1 egg white, 1 tbs peanut butter, 3/4 cup cashew milk (I didn’t track the milk because it’s such a small amount) 22C 12F 30P
dinner 9 pm: 1 1/2 cup Italian chicken, 1/4 cup rice 26C 6F 16P
macros: 132c 52F 123P
Warm up: 10 reps each (light weight) shoulder press, lateral raises, front raises, & around the worlds. 3x 10-15 reps push press adding more weight each set. Shoulder work out:
- Rear delt flyes 4 sets: 20-25 reps (10-12 reps palms facing down/10-12 reps palms facing each other)
- Single arm DB lateral raises 2 sets 12-15 each arm 2 sets together: 12-15 reps
- Cables lateral raises SS. Rope cable face pulls 4 sets: 10-12 each arm/15 reps for pulls
- BB upright rows SS. Front raises 3 sets: 12-15 rows/10-12 raises
- Arnold press SS. Shoulder press 3 sets: 8-10 Arnold’s/ failure for presses
- BURN OUT 5 mins AMRAP 10 reps each: curl to push press, lateral raises, front raises, standing rear delt flyes
Today is my cheat day!!!! Even though I am going to indulge in something delicious and fattening I am still going to try and stay as close as possible to my set macros. Started my day with 2.5 mile fasted run this morning. Going to do legs around 12:30 pm
Todays booty workout:
- Warm up 10 light weight squats SS. 10 banded squats
- Box side step ups SS. BB straight leg deadlifts 3 sets: 20 each leg/15 deadlifts
- Seated single leg curls SS. walking lunges SS. pulsing squats 3 sets: 15 each leg/20 pulses to failure
- Single leg press to the side SS. weighted sumo squats 3 sets: 12 each leg/15 squats
- Banded hip thruster with holds (5-7 seconds) SS. cable pull through 4 sets: 15 reps
- Deadlifts SS. curtsy lunges 3 sets: 15 reps/12 each leg
- Abductors 3 sets:15 reps
Meal 1: 1/3 cup Kodiak cake pancake mix, 20g blueberries, 2 egg w
whites, 1 egg, 1/4 cup cottage cheese, 1/2 cup pineapple | 398 calories 43C 10F 35P
Snack: 2 oz deli turkey, salsa, 2 caramel rice cakes, 1 tbs powdered peanut butter | 182 calories 25.5C 3F 10.5P
Lunch: 4 oz ground turkey, 2 oz sweet potato, 1/4 cup rice, 2.8 oz green beans, 1 tbs peanut butter 384 calories 30C 17F 31P
Snack: 3 oz chicken breast, 2 oz sweet potato | 128 calories 11C 2.3F 17.5P
Dinner was my cheat meal so I did not track. However my macros before dinner were 110C 31F 94P I had saved a significant amount of carbs knowing that tonight I would not be tracking. Life is about balance, do not stress if you go over on your macros or fall under one day is not going to destroy your body. It’s the remaining days you stay consistent with your diet that allows you the freedom of 1-2 meals per week not to feel bad about. Missing seeing friends and family because you’re afraid is not worth it.
today was my low carb day. I feel a little drained of energy, but today was a rest day for me so it’s okay. All I have basically done for the day is catch up on some homework, and eat. 🙂 because come on we all know my love for food. My macro goal set on low days is 49C 50F 170P…
Woke up 8 am had coffee with creamer because I can’t go a day without it. I am in desperate need to find an alternative that has less carbs and more protein. 235 calories 1.5F 6C 0P
Breakfast 8:30 am omelet with bacon, spinach, mushrooms, and onions cooked in butter with a tbs of ketchup on the side. 217 calories 8C 13F 15P
Snack 11:45 am 32 oz Gladiator smoothie with tbs of peanut and kale in it from smoothie king 389 calories 7C 8.5F 73P
Late lunch 3:15 pm 5.5 oz chicken, 130g broccoli, slice of low fat mozzarella cheese 249 calories 8C 8F 39P
Dinner 7:45 pm 5 oz chicken, 125g green beans, 1 tbs peanut butter 266 calories 13C 11F 33P
Snack 9:45 pm almonds, 6 oz carb master yogurt 170 calories 9C 9.5F 13P
Although I surpassed my goal set macros hitting 1326 calories 53C 52F 172P. I must remember we are humans therefore we are far from perfect. We all have to start somewhere and learn from conquering our own challenges. I am always shooting to better myself in fitness through my own experiences.
Physique Update no bloating today, I do not have a scale but yesterday I weighed in at 147 lbs.
I am going to log what I eat and the workouts I do up until spring break to see the transformation. Today is a moderate carb day.
Breakfast 7:30 am | 1/2c blueberry kodiak cake pancakes, 3 egg whites, 1 tbs peanut butter, coffee | 368 calories Macros 37C 10F 30P
Lunch 11:30 am | 6 oz chicken, 100g broccoli, 1/4c jasmine rice | 250 calories Macros 17C 36P 4.5F
Snack 1 3:15 pm | almonds, carb master yogurt | 170 calories Macros 9C 10F 9P
Workout: 2.5 mile run
Post workout snack 6 pm | ump whey protein, 50g banana, 1/2 tbs peanut butter | 209 calories Macros 21C 7F 22P
Dinner 8 pm | chicken 6 oz, 3 cups lettuce and mixed vegetables, 1 tbs olive oil and vinegar 1.5 oz sweet potato 344 calories 12C 18F 33P
Todays nutrition: 1341 calories 100C 49F 139P
I was not 100% on spot with my macros but my goal is to get as closest to my set goals as possible.
Spring break is right behind the corner so I am going to try carb cycling and see what changes happen to my body. I live in the dorms so finding a place to cook is the ultimate struggle. The basics to carb cycling is you cycle through high carb and low carb days six days a week, followed by the seventh day having a cheat meal.
My ultimate goal: lose weight and lean out… because hey gotta look good in that bikini. =I am going to start the first two weeks with five low carb days, and two high carb. I will have two out of the five low carb days cut of all starchy carbs. I will increase the protein on those days.
Monday: Moderate | Tuesday: High | Wednesday: Low | Thursday: Moderate | Friday: Low | Saturday: High | Sunday: Low
Low days: 49C 50F 170P Moderate: 98C 50F 147p (starch carb days) High: 177C 50F 130P
Monday: Back and Bicep
Tuesday: Legs + 30 minutes fasted cardio
Wednesday: Chest and triceps
Thursday: 30 minutes fasted cardio
Friday: Rest day
Saturday: Legs + 30 minutes fasted cardio