Wednesday, February 23, 2011

My Prep for the Arnold - and Today's Cooler (1400 calories)


Just a reminder.. If you've found my website/blog helpful, please give me a shoutout on the Women's Health Magazine Favorite Blog Contest! :-) Yes, this is a shameless request for attention, lol!  If you choose to vote for me, my category would be Nutrition, and my blog url would be blog.recipeforfitness.com



All right... here's where I'm at - 8 days until the Arnold! Woohooo! My knee(s) are doing good. My quad isn't giving me any trouble, but I am keeping at it with the foam roller after every workout and most cardio sessions. I'm still forming scar tissue, so it's important to break it up and prevent it from shortening the muscle where they cut it. Tomorrow is 10 weeks post-surgery. And I'm doing 11 cardio sessions this week - how's that for fast rehab? :-)

I've gotten some questions, so I thought I'd post my timeline if you're interested...

Week 1 (Jan. 24 - 30, 6-weeks post surgery): 1 total body conditioning class, 2 yoga classes, 1 cardio session (30 minutes HIIT), 2 weights sessions (1-chest/triceps/shoulders  2-legs).  Calories per day (intake): 1400 - 1600
Week 2 (Jan 31-Feb 6,  7 weeks post surgery): 1 total body conditioning class, 2 yoga classes, 2 cardio sessions (30 min each), 3 weights sessions (1-chest/triceps/shoulders  2-legs  3-abs).  Calories per day (intake): 1400 - 1600
Week 3 (Feb 7 - Feb 13,  8 weeks post surgery): 1 total body conditioning class, 2 yoga classes, 3 cardio sessions (30 min intervals), 3 weights sessions (1-chest/triceps/shoulders  2-legs  3-back/biceps/abs).  Calories per day (intake): 1400 - 1600
Week 4 (Feb 14 - Feb 20,  9 weeks post surgery): 1 total body conditioning class, 2 yoga classes, 1 Zumba class, 4 cardio sessions (30 min intervals), 3 weights sessions (1-chest/triceps/shoulders  2-legs  3-back/biceps/abs).  Calories per day (intake): 1400 - 1600
IN PROGRESS: Week 5 (Feb 21 - Feb 27,  10 weeks post surgery): 1 total body conditioning class, 2 yoga classes, 11 cardio sessions (30 min each), 3 weights sessions (1-chest/triceps/shoulders  2-legs  3-back/biceps/abs).  Calories per day (intake): 1400 max

To say that I'm thrilled I'm able to do so much after knee surgery would be an understatement :-) Added to that, I'm happy with my leaning-out process. I feel (and Tab confirms) that I'm making solid progress, and I'm right on track.

As you know, on Friday I cut out dairy, bread products, carbonation (I occasionally drink mineral water) and high-glycemic fruit/vegetables. I also boosted my water intake. I've cut all treats (including my sacred Godiva and red wine, and sucanat). These are temporary cuts. Once I get to the Arnold (or return from it), I'll reintroduce these items.

Here's why I cut dairy: the enzymes in dairy products cause a slight bloating. This is normal, and for the most part, un-noticeable. But we're talking about a serious event prep regimen here, so no dairy.

Same with the mineral water - carbonation... those bubbles cause bloating. Bye-bye.

Bread products - I typically don't eat bread. I do enjoy tortilla chips, corn tortillas, and the rare whole wheat low-carb wrap/tortilla. Any type of bread product is classified as a simple carb - and during this lean-out phase, those are banned. No simple carbs (this includes sucanat. I'm using zero sweetener - no agave, no honey, no sucanat, no nothing). Sweeteners have been linked (no matter how clean) to belly fat. Bye-bye. 

High glycemic fruit/veggies - high glycemic foods give you a quick boost, but they don't provide satiety. With reduced calorie intake, and increased activity, I need longer lasting fuel. You can view my coolers to see what I'm eating.

Treats - C'mon, really? What do I want more, that piece of Godiva and half a glass of red or to look smokin' hot in my clothes at the Arnold? No brainer.  :-) Treats gone.

And here's the bottom line... I can do anything for two weeks. That's all this is, that's all event prep should ever be (not talking about training for a figure competition, simply event prep). For two weeks I can drink my coffee black, I can live without strawberries, I can live without red wine and Godiva. It's just two weeks. Yes, there are moments when I feel it's the longest two weeks of my life, lol. But if I focus on how hard it is, I'm more likely to fail. If I simply do what comes next, and trust the process, I'm on a fast-track to reaching goal.

This goes back to what I said yesterday (and have said before) about motivation. It all comes down to just doing what comes next. Take the steps, because you know you need to, because you want to reach the goal. Don't think about how hard it is, or what you're "depriving" yourself. Keep the goal in sight, and focus on your next step.

This morning I did my 30 minutes of cardio. After work, I'll head back to the gym for my chest/triceps/shoulders workout followed by another 30 minutes of cardio. Throughout the day, I am eating clean from my cooler. That's today. That's what comes next. Tomorrow is a new day, and I'll face that when it comes.

I am not saying I don't struggle. I do. I am not saying it's not hard. It is. What I am saying is that I want the goal, and therefore am committed to doing what it takes. Are you?

Ok, moving on (soapbox sermon over, lol!)... Today's food. My cooler today includes everything from breakfast through dinner (bowling night, so dinner goes with me). Here it is:
Contents... Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit. 
Snack 1
3 oz grilled chicken breast, 1 cup sliced raw red/orange/yellow peppers  
Lunch
 -   5 oz tilapia, 1/2 cup black beans with pico de gallo (fresh, homemade), 1 cup steamed zucchini  and the 2nd half of my grapefruit.  
Snack 2
- 2 hard boiled eggs, apple   
Dinner
 - 4 ounces grilled chicken breast, 2 cups steamed snow peas & tomatoes w/ coconut oil, 1 cup sliced cucumber in vinegar.

***NOTE: Coolers for Bill  - Chelle's breakfast burrito,  2 hard boiled eggs, apple, string cheese, and a healthier granola bar (has 12g sugar, but it's all natural). 


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