Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
New Workout split for week 2 of Transformation challenge!
Monday- Back (Deadlifts), Abs, 30mins HIIT cardio
Tuesday- Quads, Calves (Squats)
Wednesday- Chest, Triceps, 30mins cardio
Thursday- Shoulders, Biceps, 30mins HIIT cardio
Friday- Abs, 60mins cardio
Saturday- Hamstrings, Glutes (Squats)
My cardio differs every day. I do HIIT on the treadmill, steady elliptical, the stairmaster, and high incline walking on treadmill. I keep my rep range around 10-15, and use the heaviest weights possible without compromising form! Can't tell you how often I SMH in the gym seeing other people "lift" omg. Sometimes I'm scared for them because they're definitely going to injure themselves.
My Nutrition Program View My Full Nutrition Program
Everything is CLEAN except for my 1 all-out-cheatmeal I have a week every Saturday :)
For week 2 of the transformation, I'm trying to balance my macros to be 40/30/30 proteins/carbs/fats. Currently trying to cut but maintain as much muscle possible and lift/grow my booty. On non-leg days, I've calculated roughly 1400 calories. On leg days, I've calculate about 1900 calories. Hopefully, this diet I've planned for this week works for my body! I'll need to tweak a few things next week once I figure out how my body reacts to this.
A typical day would be something like-
Meal 1- 1/2c oats, 1c egg whites, 1/2c vegetables
Meal 2- 1 serving raw almonds
Meal 3- 4oz Tilapia, 1/4c brown rice, 1 serving asparagus
Meal 4- Protein Shake, 1 tbsp peanut butter
Meal 5- 4oz Salmon, 1 serving brussel sprouts
meal 6- 1/2c greek yogurt, 1/2c blueberries
Oats, eggs, fish, asparagus, brussel sprouts, cottage cheese, greek yogurt, peanut butter, and protein powder are my life haha
My Supplement Program View My Full Supplement Program
I don't take that many but...
-Optimum Nutrition Gold Standard Whey (Extreme Milk Chocolate)
-Cellucor Co-Perfomance Whey (Cinnamon Swirl)
-Cellucor C4 preworkout (watermelon is the BEST flavor! I've tried fruit punch and Icy blue razz)
I've become quite a Cellucor girl haha
My Motivation Program View My Full Motivation Program
If you really want it, YOU'LL GO AFTER IT.
The one thing that's always stuck in my mind is if you can't commit 100% to the diet and the gym, "You don't want it bad enough."
Hearing this for the first time hurt me a little bit because I've always been healthy and active, just sometimes unable to get my late night munchies and sweet tooth in control. I knew I wanted it but now that I think about it, I didn't want it ENOUGH and I didn't care ENOUGH.
CONSISTENCY WILL GET YOU RESULTS. IF YOU WANT IT, YOU FIGHT FOR IT.
-Optimum Nutrition Gold Standard Whey (Extreme Milk Chocolate) -Cellucor Co-Perfomance Whey (Cinnamon Swirl) -Cellucor C4 preworkout (watermelon is the BEST flavor! I've tried fruit punch and Icy blue razz) I've become quite a Cellucor girl haha