AmyJ’s BodyBlog

I was really sick Saturday so I postponed this workout to sunday. It was still a pretty good workout. It was kind of fun because it was open house this weekend at my gym so we brought my boyfriends’ dad. That gave me some extra rest between squat sets so I liked it

I didn’t get any sleep last night. I had to change my schedule again for work. I tried to go to bed early but just ended up laying there for 7 hours. (finally fell asleep an hour before the alarm went off ) So I didn’t work out tonight. I will have to do upperB tomorow and be back on track with lowerB on Wednesday.

This will be my last week on first as long as I stay with this job. I can’t switch schedules like this all the time. I am applying for a promotion in my company though. That would be an engineering position on a normal first shift schedule, so it would probably be pretty nice.

Lower A

Warm-up
Stationary bike x3min
Leg extensions 30×10 x2

Squats
45×5
55×5
65×5
75×5
80×5

45 degree Decline sit-ups
0 x10
0 x10
0 x10 (cheated on the last few)

Leg Curls
30×10
45×8
40×10
40×8

Back Hypers
0×10
25×10
25×10
25×10

Here’s my diet:

I drink about 3/4 a gallon of water a day. It is very very rare that I drink anything else. I do not like milk, and juices are too high on GI index. So it’s only water for drink.  I’m on 3rd shift, so that’s why the times seem a little strange.

~4:30 p.m.
Every morning first thing is a whey and oats shake. One scoop optimum 100% whey (natural) and 1/4-1/2 cup ground oats. Oats are ground dry in blender ahead if time. I blend a large portion of dry oats to use throughout the week. Oats and whey in morning is in water for fast absorption.

~5:30
Then 1 hour later I have 3 boiled eggs (only 1 or 2 with yolk) and a bowl of 1/4 cup old fashion oats, with walnuts and sometimes raisins or blueberries.
First multi Vitamin

~6:00
15 minutes Pre-workout is another oats and whey shake, same as before.

workout
During workout (at the half way time, about 30 minutes into workout) 5g BCAAs in water.

~7:45
Post-workout 28g protein (blend of 40% whey ion exchange, 40% coldfiltered whey, and 20% hydrolyzed whey peptides) + a little over a half scoop (the scoop that comes with optimum whey) maltodextrin and 1/2 scoop dextrose. The proteins are from tp.com (bb.com filters out competitors site so I had to use this abbreviation) and the sugars are from Now Foods.

~8:30
Post workout is a complex carb such as sweet potato, pasta, or brown rice, and a large baked boneless skinless chicken breast. I bake 10 lb of chicken every Sunday and freeze them to use throughout the week.
Second multivitamin

I always run late and rush to try to get to work. I leave right after that meal.

11:30 a.m. (at work)
Next is another chicken meal, but only half a breast and very small carb portion, or if non-workout day and I had more time to cook I’ll have salmon.

2:30
another eggs and oats meal as before.

3:30
another 1/2 portion chicken or fish as before.

7:30-8 a.m.
Right before bed, 1/2 cup 2% cottage cheese and a heaping tablespoon of natural peanut butter.

Notes:
On non-workout days I sleep in longer and thus its one less meal. I chose to omit the pre/during/post shakes, but everything else is the same.

Although not consistent enough to put on the schedule, bananas, sometimes an apple, are favorite snack foods, but only one portion every other day at most.

On non-workout days I try to go to store and pick out something different to cook. For example, tonight I had 1/3 lb steak, 1/2 sweet potato, some asparagus (sp?) and a cabbage/red pepper/red onion/tomato/radish salad.

On non-fish days (once or twice a week I have rice and salmon as stated earlier) I take a 1g fish oil pill with each chicken meal.

I do not count cals. I try to get 1.5g protein per lb body weight. I simply tailor carb (side dish) portion size according to out weight gains or loss. If I need to lose little BF% I cut down side dish size, if I need to gain weight I increase side dish size. I have a feel for when gaining too fast or too slow and adjust. Protein and fats are more constant. If a day is very fat-free, a spoon of peanut butter and/or more fish pills are used.

I make sleep a priority. I get at least 8 hours a night minimum.

That is a summary of it all let me know if you want to see more info.