Last night was 14 weeks out from stepping on stage. I feel like I've made some really good gains this week and I’m ready for a new week. I cut my calories starting today. They’re small reductions but because of the controlled food intake it really helps to keep my body burning fat. I started by cutting out my 1.5 grape fruit serving in the morning. Then I’ve reduced each broccoli serving by .5 cups. I’ve also reduced my fat intake by reducing all my almond servings by 4 almonds and avocado servings by 1/3. So I have been eating 24 almonds or 2/3 avocados with meals 1-5 and today I’ve reduced them to 20 almonds per meal or 1/3 avocados per meal. Also with my protein shakes I’ve reduced the peanut butter amount by ½ tbsp. so I’m adding 1.5 tbsp. with each shake instead of 2 tbsp. From my carb load meal, like tonight, I’ve reduced ¼ cups of oatmeal, ½ cups broccoli, 4 almonds, ½ tbsp. raisins or blueberries, 2 oz. of sweet potato, and ½ tbsp. peanut butter. If you notice I didn’t reduce my protein intake. In fact to fill up sometimes I may even increase my protein but by maintain a steady eating schedule with meals meant to fuel my body and speed up my metabolism these reductions are what will cause my body to eat away the excess fat that I’m storing. So gradually over the next 14 weeks I’ll reduce my carb and fat intake like this keeps my body progressing towards show time. I will continue to watch my progress and assess the need to reduce more every 2 – 3 weeks.
Today was a good Sunday. I got some good rest because I was dragging to start the day. I don’t know if it was the low carb over the past 3 days but today’s carb load was much needed. Cravings are still there. Even though I know I wont act on them I’m still very tempted because I love food. I savored every last bite of my sweet oatmeal and sweet potato tonight. I have so many healthy ideas for meals and things that sound so tasty right now but I have to stay on track if I’m going to make my target!
Well, here are my meals for today that reflect the reductions explained above and tomorrow’s workout below. Bring on the new week!
7:00 am Meal 1: 6 egg whites, 1 yoke, 1 cups broccoli, and ½ avocados.
9:00 am Mean 2: Protein shake + 1.5 tbsp. peanut butter
11:00 am Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 20 almonds
2:30 pm Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 20 almonds
4:30 pm Meal 5: Protein shake + 1.5 tbsp. peanut butter + 1 tsp. glutamine
6:45 pm Meal 6: 6 oz. chicken breast, 1 cups broccoli, and 1/3 avocados
8:30 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 cups steamed broccoli
2- 3/4 cup oatmeal (measured dry) + 1.5 tbsp. raisins, Splenda to sweeten, 14 almonds
3- 8 oz. sweet potato
4- 1.5 tbsp. peanut butter
Tomorrow’s workout: Chest 3-4 sets 14 reps for all lifts
Incline bench
Bench press
Dumbbell flye
Pushups till failure
Swiss ball ab crunch
Hanging leg lifts + rope crunches
30 min cardio:
No comments:
Post a Comment