Had a little earlier start today than usual but got a good nights rest thanks to Jennie getting the girls down before I got home from mutual last night. I had to cook some food today before work so I wanted to get to the gym earlier to have enough time to prep my meals. Also my daughter had pre-school today too, so I needed to drop her off before work.
Right now is when I start to get anxious for results but I have to remind myself to be patient. When I cut down for a competition I honestly don’t start to see drastic results until about week 8. This doesn’t mean that it couldn’t happen sooner but I need to be patient. I’ve talked with people who feel like they’re the only ones who don’t get results and quit trying after a short period of time. One thing that I have learned and still struggle with is that being healthy doesn’t mean going on a diet, it means changing your life style. I love food and am guilty of just letting go during the winter time. But I usually try to rev it back up for the summer.
I’ve said this before but you can ask different people or Google different health fads and you can find arguments for and against everything. Things I don’t believe are effective are starving or giving you a cheat day. Diets that require you to starve are a recipe for binge eating sooner or later. Also giving yourself one day a week as a “cheat day” is like a smoker quitting smoking and rewarding themself with a cigarette. Okay so that’s extreme but cheat days cancel out some of your hard work. Everyone at one time or another indulges and that’s ok. No one gets fat on 1 cookie; people get fat on a lot of cookies. But instead of scheduling myself to eat cookies if I can make it without indulging any cravings then I’m good and I don’t hate myself for eating crap. Anyways that’s what is on my mind tonight. This isn’t a two week blog or program for me; I’ll blog all the way through Hawaii in March and my contest in May. So to the haters that tell you to give up already, I remind myself this is for me and no one else, and I am ok with that. Below are the meals I’ve eaten today. Everything I’ve eaten today is accounted for. I’ve also included my work out by request of a friend.
Right now is when I start to get anxious for results but I have to remind myself to be patient. When I cut down for a competition I honestly don’t start to see drastic results until about week 8. This doesn’t mean that it couldn’t happen sooner but I need to be patient. I’ve talked with people who feel like they’re the only ones who don’t get results and quit trying after a short period of time. One thing that I have learned and still struggle with is that being healthy doesn’t mean going on a diet, it means changing your life style. I love food and am guilty of just letting go during the winter time. But I usually try to rev it back up for the summer.
I’ve said this before but you can ask different people or Google different health fads and you can find arguments for and against everything. Things I don’t believe are effective are starving or giving you a cheat day. Diets that require you to starve are a recipe for binge eating sooner or later. Also giving yourself one day a week as a “cheat day” is like a smoker quitting smoking and rewarding themself with a cigarette. Okay so that’s extreme but cheat days cancel out some of your hard work. Everyone at one time or another indulges and that’s ok. No one gets fat on 1 cookie; people get fat on a lot of cookies. But instead of scheduling myself to eat cookies if I can make it without indulging any cravings then I’m good and I don’t hate myself for eating crap. Anyways that’s what is on my mind tonight. This isn’t a two week blog or program for me; I’ll blog all the way through Hawaii in March and my contest in May. So to the haters that tell you to give up already, I remind myself this is for me and no one else, and I am ok with that. Below are the meals I’ve eaten today. Everything I’ve eaten today is accounted for. I’ve also included my work out by request of a friend.
5:00 am Meal 1: Protein shake, 1tbsp peanut butter, blueberries, and piece of banana to drink during my morning workout.
5:30 am Workout- back and arms:
Back
T-bar bent over row 4*6-12
Seated cable row 4*10-12
One-arm dumbbell row 3*10
Bi & Tri
French press + standing concentration curl (superset 4*12)
Seated hammer curl + close grip bench press (superset 4*10-15)
Cable triceps pushdown + straight barbell curls (superset 3*10-15)
Dips + Chin ups (superset 3* 10-15)
Abs
Hanging leg lifts + Hyperextensions + Swiss ball crunches (superset 3*)
Back
T-bar bent over row 4*6-12
Seated cable row 4*10-12
One-arm dumbbell row 3*10
Bi & Tri
French press + standing concentration curl (superset 4*12)
Seated hammer curl + close grip bench press (superset 4*10-15)
Cable triceps pushdown + straight barbell curls (superset 3*10-15)
Dips + Chin ups (superset 3* 10-15)
Abs
Hanging leg lifts + Hyperextensions + Swiss ball crunches (superset 3*)
8:00 am Meal 2: 6egg whites, 2 yokes, ¼ avocado, ½ cup oatmeal dry + 6 almonds + raisins + tbsp honey.
9:45 am Meal 3: 6oz. chicken, 2/3 cups broccoli, 3 oz. sweet potato and tbsp. natural peanut butter
12:30 pm Meal 4: 6oz. chicken, 2/3 cups broccoli, ½ cups cooked brown rice, ¼ avocados.
2:00pm Cardio: (at my work gym.) 30min maintaining HR 130-150.
3:00pm Meal 5: Protein shake, ½ ruby red grapefruit w/ splenda to sweeten, and 6 almonds.
6:00pm Meal 6: 6oz. chicken, 2/3 cups broccoli, ½ cups cooked brown rice, ¼ avocados.
8:30pm Meal 7: 6oz. Top sirloin steak with onions sautéed in a little olive oil, 2/3 cups broccoli, 1 cup cooked brown rice, and ¼ avocados.
Drink as much water as you can.
No comments:
Post a Comment