Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My current program was written by bodyspace member TrainerB. Right now I am training pretty heavy, trying to put on a little more muscle.
This is a breakdown of my current schedule. Depending on what I have going for the week and how I feel, sometimes I switch the days up.
- Day 1: Quads/Calves
- Day 2: Back/Shoulders
- Day 3: Sprints/Plyos/Abs
- Day 4: Hammies/Glutes
- Day 5: Chest/Arms
- Day 6: Cardio/Abs
- Day 7: Rest
My cardio ranges from 20-40 minutes a day. I do a combination of moderate and HIIT cardio. Usually I do my cardio right after I lift, if I have time I try to do it at a seperate time.
My Nutrition Program View My Full Nutrition Program
I eat a moderate/low carb diet with a cheat meal once a week. Here's an example day...
To make sure I keep that matabolism burning, I eat every 2-3 hours. My portions stay pretty much the same day to day...just switch up the food selections to add variety!
- Meal 1: Pancakes!
- 4 egg whites + 1 whole egg
- 1/3 c oatmeal
- 1/3 c blueberries
- 1/4 c sugar free syrup
- Meal 2: Chunky Monkey Protein Shake
- 1 scoop protein powder
- 1 T all natural peanut butter
- 1/2 banana
- Meal 3: Chicken Salad and Fries
- 4 oz chicken
- 3 oz baked sweet potato fries
- 3/4 c spinach
- 1 T vinegarette dressing
- Meal 4: Turkey Rollups
- 3 oz sliced lean turkey
- 1/2 avocado mixed with pickled jalapenos
- Meal 5: Stuffed Pepper
- 4 oz lean ground turkey
- 3 oz quinoa
- 1 green pepper
- 1 T salsa
- Meal 6: White Chocolate Yogurt
- 1/3 c greek yogurt
- 1 T sugar free white chocolate pudding mix
- 10 almonds
My schedule gets kind of crazy sometimes so if I'm going to be awake longer, I usually add a protein shake and some fruit before Meal 1. I drink at least a gallon of water a day. (This is the hardest part for me!!) Usually I save my cheat meal for the weekend, that way it can be a social thing!
My Supplement Program View My Full Supplement Program
When it comes to supplements, I like to keep it pretty basic. Here are my essentials...
- Daily Multivitamin
- Vitamin C
- Fish Oil
- Branched Chain Amino Acids (BCAAs)
My Motivation Program View My Full Motivation Program
My biggest motivator is setting goals for myself! Both long-term and short-term!
I am a person drivin by goals. In order for the goals to work, they have to be SMART goals!
S - Specific
M - Measurable
A - Attainable
R - Realistic
T - Timely
Tell friends and family about your goals and post them here on BodySpace! That way you have the drive to stay on track because there is nothing worse than having to tell someone you didn't reach that milestone and nothing better than telling them you did! =)