Thursday, February 17, 2011

Today's Cooler and My Arnold-Prep-Plan


 My knee feels good today. No problems last night with cardio, or this morning with yoga. Yay! :-)  This evening I have another cardio session, then dinner. Tomorrow will be leg day (shiver of fear, LOL!). 

My eats today are lean & tight... My total daily intake including dinner will be 1466 - 40% carbs, 36% protein, and 24% fat with 34 g of fiber.

Here's today's cooler (dinner not shown):
Here's what you see...
Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit. 
Snack 1 - 
2 hard boiled eggs & an apple
Lunch -   4 oz Chicken breast, 1/2 cup quinoa, 2 cups steamed vegetables  and the 2nd half of my grapefruit.  
Snack 2 -
 1 cup Chobani 2% Greek Yogurt (plain) with 1/2 cup blueberries.  
Dinner  
 (not pictured) - 4 ounces grilled chicken breast (may swap out for halibut) and 2 cups steamed veggies.
***NOTE: Coolers for Bill and his dad: Sandwich (Whole Wheat bread w/sliced grilled chicken breast (from Sunday food prep), lettuce, tomato, cheddar, honey mustard), 2 string cheese, pear-apple, 2 hard boiled eggs.

I'm in the final stretch of my Arnold prep. While my food is always on track, I've been tightening it up a bit here and there. I don't do "cooler 1" (if you're familiar with Tosca Reno's cooler plans), but Tab and I have worked out a lean-out plan that works fabulously. I've done this plan for photo shoots and other special events, and now I'm utilizing it for the Arnold. I am not a body builder, nor am I a figure/bikini competitor so no amount of leaning out will make me look like them, lol. I simply want to present my best self. I can "lean out" all I want, but if the muscle isn't already there... neither will be the definition, the shape that I desire. This process is simply a matter of stripping away excess water (and hopefully fat) to show the hard work I've put in.

So what changes are in store?

After today I am cutting dairy & bread products, and reducing my sugars (including higher glycemic fruits/vegetables). All my starchy carbs will be front-loaded... ingested early in the day. For me, this means no more sucanat or fat-free milk in my morning coffee, no more greek yogurt, no cottage cheese, feta, etc. No wraps, no panko. No treat meals. For at least the next week, my goal is to hit 1400 calories (my previous goal was 1600 cal/day) with 40% carb, 35% protein, 25% fat and minimum of 3o g fiber each day. I may adjust my calories during the second week.

My activity level will also be receiving a goose beginning Monday.  I'll be moving from 3-5 cardio sessions to 12 (2x/day, 6-days/week) - as long as my knee can stand it. That means I'll be in the gym doing cardio morning and night, in addition to my strength training, and yoga sessions. I am currently lifting weights (1 hour sessions) 3x week, plus one total-body conditioning class, plus 2 yoga sessions. Those 30 minute cardio sessions will be predominantly steady-state, but will include three 20-minute interval sessions each week. I might add a yoga session or two, but I'll see how it goes first. My knee is my first priority, and I won't do anything to jeopardize it, so if the cardio becomes too much, I'll adjust it.

So that's the plan! :-) Does it seem extreme? It is. Remember, this is basically a Red Carpet Preparation plan... it's not an average or sustainable routine. I am prepping for a special event where I want to look my best. My sustainable routine is much tamer :-)  and includes 3 weights days, 3-5 cardio sessions, and 2 yoga sessions. That's my normal. 


But, the upcoming event does not call for normal, LOL!! Woohooo!!! 


I've got that Europe song buzzin' through my head... "It's the final countdown!"  Woohoo!!





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