Hokay, A couple of weeks ago, my trainer asked me to help her through her own new program (nutrition and workouts), by just being part of her support system, and to keep her focused. So I offered to not only do those things, but to also participate in the new program myself. So. Last Monday I started the new scheme (a week behind her), and so far.....so EXCELLENT. Here is the 411 on the program.
Nutrition:
1800-2000 cal. 5-6 meals every, scheduled every 3 hours. Typical day looks like the following.
Meal 1: Whey Protein w/coffee, little over 1/2 cup oatmeal with Flax.(6:30am)
Meal 2/Postworkout: Whey Protein & Water (9:30/10am)
Meal 3: 4-5oz Chicken, 12 almonds, steamed veggies, and 1/2 cup oatmeal or 1/2 Sweet Potato. (12:30pm)
Meal 4: 4-5oz Chicken, steamed veggies, 1/3 Sweet Potato (4:00pm)
Meal 5: 4-5oz Chicken/Protein, steamed veggies, 1TBSP Almond Butter (6:30-7:00pm)
Meal 5.5 - have been having another dose of veggies around 7:30ish
My biggest struggles with the nutrition tend to be staying on schedule. Time tends to get away from me at work between meetings, sessions, workouts, etc. And when I fall behind on my schedule, I get ravenous, and your body goes into starvation mode (not good). We want to keep our metabolisms active and busy.
Workouts:
5 Day Split. Lifting 5 days a week, with circuit like sessions. Usually 5-6 different lifts (area specific) per day, done with no rest in between, with a minute of intense cardio at the end of each cycle. The last two program focuses I did before this program, focused on Heavy Weights and significant rest times. Needless to say, last Monday, I had to take a few pauses so I didn't lose my breakfast. The circuit like lifting gets your heart rate jacked.
Additionally, the program has an intensive cardio aspect as well. Which will be my focus for this week. It is recommended to do cardio each morning before meal 1 (fasted), 5 mornings a week. Days 2,3,& 5 Steady State Cardio. Days 1 & 4 Intervals. Each week the duration increases 5 min, with week 1 starting at 30 min.
My biggest hurdles for workouts, is in my cardio. I loathe cardio. Would much rather just lift weights all day. So just getting committed to doing the cardio is one thing, and committing to do it in the morning, before you eat. Oye. Especially when work/the gym is about a 10 min drive minimum (without traffic), and typically 30 min (with traffic). So I have a few options. 1. Set up the bike on the stand out in the spa room (ahem*peter*), 2. Go to Eagan LTF (still a 5 min drive), or 3. Hit up Anytime Fitness for a few months (just down the road). I want to do option 3, because it commits me to it. I'd be paying for the access, and thus would be committed to it, and its on my way to work. Option 1. would be the most economical, but it would be like working at home. It would never work for me, because I would get distracted by multi tasking (laundry, chores, etc.). I woke up at 4:30 this morning, ready and alert, so I did go use the spa room, but its not my favorite piece of elliptical equipment. So we'll see how things go today and I might be stopping by Anytime to checkout rates. (which feels so wrong, working at LTF, but gotta do what ya gotta do man).
Alright, this is getting lengthy. And the weights are calling my name. The goal of this program is to decrease body fat. And although I pride myself on being a positive person, I was negative this week. Negative 3 pounds! Chya buddy. But more importantly, I feel amazing being focused and active again. The physical changes are just bonus. Oh and my retest results for my cortisol (S&R) testing are due anytime this week. Excited to see the changes and overall results.
Hope you all have a happy and healthy week! Send happy thoughts my way if you are up early...I'll be hitting the cardio!
"Me not workin' hard. Yea right, picture that with a Kodak." -Pitbull
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