Monday, April 11, 2011

20 Weeks Out - Day 1 (workout & food)

Today began with weights. According to my plan, today is now Leg Day. Additionally, today is the first day of the new diet. What do I think of it so far? I'm gonna need a multi-vitamin. And a complete list of all the "free-foods" I can eat. Stat!

First, here's today's leg workout. It's short compared to what I'm used to (but, I remind myself, it's going to get longer, and tougher).

Leg Press (85 lbs) 2 sets of 15
Squats 2 sets of 15

Hack squat machine (no weight, just the sled which is about 45 lbs): 2 sets of 15
Stiff Legged Deadlifts with 30 lb bar: 2 sets of 12

Single leg raises with resistance (I'm not allowed to use the leg extension, this is my modification - I lay down a heavy body bar and wrap a red resistance tube around it, then lay on my back, one leg bent with the foot on the bar, the other leg straight - engage the quad and raise it up pushing against the resistance - hold for 3 count, then down, relax muscle, then repeat).
Abs: 2 sets medicine ball crunches; 2 sets medicine ball raises, 2 sets of planks back to back

Stretch and foam roller.

Total calorie burn: 241
Total time: 45 minutes
Heart-rate: 123 - 159

Tonight, after a mandatory Cheer meeting, I'll either be heading to Tab's Total Body Conditioning class or if I miss that, to the gym for steady state cardio (30 minutes). 

Here's Day 1 of my Phase-1 contest diet:
Contents Post Workout -  (not pictured) Protein Shake (1.5 scoops protein powder & water) with whole banana.   Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon.  Snack 1 - 4 oz cooked (5 oz pre-cooked) grilled chicken breast and an apple.  Lunch -   4 oz (5 oz pre-cooked weight) grilled chicken breast, 1 cup steamed broccoli/cauliflower, 1/2 cup of brown riceSnack 2 - 1.5 cup celery & red/orange pepper (free food) Dinner - (not pictured) 5 ounces (6 oz pre-cooked weight) Grilled chicken breast & 2 cups steamed asparagus.

Total calories in: 1378.  44% protein, 40% carb, 16% fat.

Goal: 1400 cal/day, 50% protein, 30% carb, 20% fat.  Now, that doesn't account for adding the banana post-workout (which studies support for rapid recovery & quality progress), which changes my protein to carb ratio. But I think I still need some tweaking here.  Gonna go work on that. 
:-)


  

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