Today was a good day. I slept in till 7am and got some good rest. I’m trying to get to bed earlier because rest is very important to the health of your body, but sometimes my girls are running wild until 11pm or even midnight sometime. I know I know that doesn’t seem late at all but I’m a morning person and I am usually up very early whether I get enough sleep or not. So I prefer to try to get a good amount of rest. Tonight is a carb load night and I feel great. I don’t feel any sluggishness or fatigue. I’ll start cutting out some carbs and fats next week. I try to cut 100-150 calories every 2-3 weeks. I can’t wait for the results to happen. It takes time though, so if you’re following along or at least cleaning up your diet and working out, just be patient and diligent. It will happen.
Last night I blogged about food choices, I’m not sure who’s following this but I think a lot of folks have questions about what is considered “good proteins, good carbs, and good fats.” So I’d like to talk about some healthy options. Also if you’d like a soft copy of the actual bodybuilding program I follow just post a comment or inbox me on Facebook with your email address. It’s a big read but great info. I printed it off and highlighted important parts. Anyways here’s a list off the top of my head. For a balanced diet I try to include a: protein, carb, and fat in each meal. Not necessarily with snacks but with meals.
Proteins: Chicken (white meat, breast) same for turkey or even ground turkey, extra lean ground beef, top sirloin steak, fish (especially white fish) I prefer tuna and salmon,
Carbs: Sweet potatoes (kumala or yams), red potatoes, whole wheat products (for bread I try to only eat 100% whole wheat), fruits (if possible fruits lower on the GI unless immediately after your workout), brown rice, spinach, broccoli, asparagus, and all veggies. The darker the greens mean high in fiber as well.
Fats: Olive oil, fish oil, avocados, natural nuts (I prefer almonds), and flax seed.
Again these are just suggestions so you can be plenty more creative if you have the time. Remember preparation and planning is key to success with eating right.
7:00 am Meal 1: Protein shake, 2 tbsp. Peanut butter
8:30 am Meal 2: 6 egg whites, 1 yoke, 1.5 cups broccoli, ½ ruby red grape fruit, and 24 almonds
11:30 am Meal 3: 6 oz. Swai fish, 1.5 cups broccoli, and 24 almonds
1:15 pm Meal 4: 6oz. Top sirloin, 1.5 cups broccoli, 24 almonds
2:00 pm Workout: 30 min cardio (at work gym)
3:00 pm Meal 5: Protein shake + 1 scoop BCAA (Branch Chain Amino Acids), ½ ruby red grape fruit, 24 almonds
5:30 pm Meal 6: 6 oz. Chicken breast, 1.5 cups broccoli, 18 almonds
8:00 pm Meal 7: CARB LOAD (eaten in this order, only up to 6.oz of water 1hr before and after carb load. It’s a lot of food but try to consume it all within 30-45min max. Do not lay down for bed for 1 hr after carb load)
1- 1.5 cups steamed broccoli
2- 1 cup oatmeal (measured dry) + 2 tbsp. raisins, ¾ tbsp. honey, Splenda to sweeten, 18 almonds
3- 10 oz. sweet potato
4- 2 tbsp. peanut butter
Tomorrows: Workout
Bicep straight bar curl 4*13
Seated preacher curl 4*13
Hammer curls 4*13
Cable triceps pushdown 4*13
Skull crushers 4*13
Dips 4*13
Abs
Hanging leg lifts + cable crunches + cable core rotations (superset) *3
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