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Progress & Goals
117.2 Lbs.
LEAN BODY MASS
23.8 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
I'm currently trying to find a happy medium between gaining mass and getting lean!!!
I've recently changed my workouts so that I'm doing 4 sets of 15 on most everything to see if I can get better definition instead of high weight, low reps sets I had been doing. I also started doing calves every day and ab/adductor machines and glute kickbacks 2-3 times a week since these areas need the most improvement so we will see!!! I try to do cardio 5 times a week but sometimes only get 4 in and usually do abs after cardio at least twice a week.
Leg and shoulder day: leg press, leg extensions and curls, calves on leg press or Smith's(2 sets shoulder width, 1 set toes out, 1 set toes in), ab/adductor machines and glute kickbacks, sometimes squats and split lunges
Shoulder press on Smith's, shoulder flies, upright rows (2 sets shoulder width grip, 1 narrow, 1 wide grip), rear delt flies
Back and bi day: seated rows, cable pull downs, high pull rows and sometimes Roman dead lifts
Standing barbell curls, preacher curls, alternating concentration curls and sometimes hammer curls or I "walk the rack" doing as many sets as I can with the heaviest I can to the lightest
Chest and tri day: bench press, pec deck, chest flies
Skull crushers, tricep cable push downs, seated tricep press machine and sometimes close grip bench
My Nutrition Program View My Full Nutrition Program
I'm no saint but for the last few weeks have been trying to eat as clean as I can!! Trying to get lean!!!
This is what I eat mostly but do deviate from it some, allowing myself some things like creamer in my coffee and reduced sugar ketchup!! I usually have a cheat meal a week but sometimes allow 2 depending on how I'm progressing!!
Meal 1: 1/2 cup oats (Splenda to sweeten), 1/2 cup egg whites, 1 whole egg, 1/4 cup blueberries
Meal 2: Protein shake and1/2 banana
Meal 3: 4 oz chicken or turkey, 4oz sweet tater, 1 cup broccoli/green beans/asparagus
Meal 4: protein shake 1/2 banana
Meal 5: 4 oz chicken, 1/4 brown rice, 1 cup steamed veggies or broccoli, 1/2 cup strawberries
Meal 6: rice cake w 1 tbsp almond butter
Meal 7: 4 oz salmon, 1 cup broccoli/asparagus
No salt-Miss Dash seasoning and sometimes honey when I want a little more sweetness
* vitamins in morning and night!!
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
mckinnonj Warrior Dash in the morning!!!! This southern belle's more than ready to get a little muddy!!
May 10, 2013 | Like
mckinnonj updated her nutrition program.
This is what I eat mostly but do deviate from it some, allowing myself some things like creamer in my coffee and reduced sugar ketchup!! I usually have a cheat meal a week but sometimes allow 2 depending on how I'm progressing!! Meal 1: 1/2 cup oats (Splenda to sweeten), 1/2 cup egg whites, 1 whole egg, 1/4 cup blueberries Meal 2: Protein shake and1/2 banana Meal 3: 4 oz chicken or turkey, 4oz sweet tater, 1 cup broccoli/green beans/asparagus Meal 4: protein shake 1/2 banana Meal 5: 4 oz...
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mckinnonj added a new photo to her photo gallery.