As I shared on my facebook yesterday
morning,
September is the start to a new set of things for me.
I began a new workout
routine that I found on the BodyBuilding.com
website. After two workouts I really think I am going to like it. It's going to be a challenge because I'm fixing to crank it up a notch and lift ALL THINGS HEAVIER!! Rawrrrr! :)
#StrongerByTheDay has always been a favorite saying of
mine. I may not see results or changes daily but
I know if I'm consistent it will come!
This is a sample of one day
Machine
Shoulder Press
|
1 WM Up 3 WS of
12 reps
|
Standing DB
Lateral Raise
|
3 sets of 12 reps
|
Reverse DB Fly
|
3 sets of 12 reps
|
Standing DB
Front Raise
|
3 sets of 12 reps
|
Rope Face
Pull
|
3 sets of 12 reps
|
Barbell
Upright Row
|
3 sets of 12 reps
|
20 min HIIT
Cardio
|
1 min fast 2 min
slower
|
I have always done some type
of cardio at the end of my weight sessions but really more as a semi cool down and way to get a few extra calories in. Well, this week was the first time I've done
HIIT cardio. And lawd have mercy….I was a hot mess of sweat! That cardio sesh's were Aaaamazing!!! I loved it!!
This is my most favorite
machine of all machines.
I’ll take that over a dreadmill any day!
I am going to commit to this new routine for 12
weeks because
I believe this to be true….
Onto my new meal plan.
If It
Fits Your Macros
I don’t guess you can really
call it “meal plan” per se'. The whole
process is based on “flexible eating” and you can choose to have pretty much
anything you want as long as it fits within your macros or “macronutrients”. You can read more about it here and honestly I have been playing
around with the IIFYM concept for a while and still get confused from time to time! ;) I was worried that by "knowing" I could be flexible with my food I would gravitate towards the unhealthy or not so healthy foods just because I knew I could have it. But in all honesty, I have actually done very well!
Insert pat on the back!
I’ve taken a couple of months to follow a private group on Facebook
to see just how people did it. The numbers, oh the numbers! That was definitely the confusing part at
first. I get the whole “flexible” part
of it but I discovered very quickly that it takes A LOT of effort in the
beginning.
These are MY numbers, they will NOT work for everyone!
Daily I strive to hit my grams within 5+/-
Carbohydrates: 121 grams
Protein: 180 grams
Fat: 66 grams
1736 Calories
This is considered "cutting" for me. A calorie deficient based on my workouts and food intake should result in weight loss. I'm hoping
by doing so, all these muscles I've been working so hard to build will kind of "pop" out and let themselves be seen!
You’ll need a scale that can be converted to weigh your food in grams, you will need a pinch of patience & and a heaping cup of
TIME. Only in the beginning. :) It will take time to plan your food to an extent. Weigh your food to get your grams and be sure you
are where you need to be daily on your food intake. Because as we all know, overeating is bad…but
so is under eating. Especially if you
have a heavy or strenuous workout schedule.
I lift weights 5 days a week and throw in about 3-5 days of additional
cardio which is typically running/walking. When you are working your body hard you need
to fuel your body. But if you are like me and feel like a couple times a month you'd like to "treat" yourself whether it be a cupcake or a beer (or both :P) the IIFYM has proven to be a guilt free way of incorporating treats like that into my diet. So, this weekend I will do measurements & photos. I don't weigh because I think the scale is a lying ho' bag. I know without a doubt I have built a crap ton of muscle since I started lifting weights in Feb of this year and I refuse to allow the scale to #1 define me but #2 I will no longer allow that number to ruin my day every time I step on it!
I am also incorporating IF or Intermittent Fasting with my IIFYM. I have been doing the IF for the past 3 weeks and have fallen in love with this way of eating. I seem to have more energy at the end of my days and when you get up at 4am, hit the gym at 4:45 and then work an 8 hour day and home to work more....the ends of my day are where I need it most. You can read up on IF here . I am currently fasting on a 16/8 day. That means I don't eat my first meal of the day until noon. Then I have an 8 hour window to consume my daily calories/grams. I workout in a fasted state every morning with the exception on my Spark, Catalyst and my BCAA's. I thought this might be hard but it hasn't been. I have definitely noticed a change in my body since I began the IF and half way watching macros. I'm so excited to become a little more strict with everything so that I can see exactly what this will do for my body. Some people see a change in body composition *which is my goal* within a couple of week and some people, it takes months.
If you are interested
in this way of eating, do a little research
on the links above and if you have
questions, shoot me an email
and I will be glad to TRY and answer them. I am still new
to this and getting started so
by no means whatsoever do I think I know what I’m doing!! Because of that, I’ve had someone help me
with my numbers and I’m going to give it a shot and see.
I have to remember that for me, this is not a timed event....
this is a lifestyle!!!
Lift those weights ladies!
Have a wonderful week!
Stephanie
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