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. 



  1. Thanks for commenting on my blog, so I could find yours! I can't wait to get all up!

  2. Stationary bike stand was made to supply a good quantity of training to the consumer. Whilst you initiate researching for the precise stand for stationary trainer, you will become aware of several brands.Best Recumbent Bike for Seniors

  3. There are sure people who persistently mean to have an impeccable body shape that is adaptable in all

  4. The information you have posted is very useful. The sites you have referred was good. Thanks for sharing... Double block and bleed valve class 150

  5. Nowadays, an ever increasing number of individuals are turning awayfrom enrollments to gyms and rather putting cash in a home gym. bonymuscle

  6. On the off chance that you have a track, you can simply get up toward the beginning of the day and keep running for exactly couple of kilometers.phenq instructions