Leaning out
Leaning out
I increased my reps and incorporate active rests and cardio.
Monday – Back and 30 second sprints on the treadmill
Tuesday – Shoulders and mountain climbers, jump rope, step-ups, squat jumps and lunge jumps
Wednesday – Legs (quads) with five minutes on the exercise bike with a high resistance between every set of legs
Thursday – Light chest and cardio.
Friday – Arms and active rest (light cardio)
Saturday – Legs (hams and glutes) and 40 minutes of low-intensity cardio on the elliptical
Sunday – Off (shopping!)
On the menu
I increased my healthy fats and protein and cut back on carbohydrates a bit.
6:00 a.m. – 5 egg whites and 1/3 cup oatmeal
9:00 a.m. – 5 egg whites and avocado scramble with ½ grapefruit
12:00 p.m. – 2 chicken muffins (“think clean meat loaf recipe, but with lean ground chicken breast”)
3:00 p.m. – 1 cup fat-free cottage cheese with chocolate powdered “superfood” and ½ grapefruit
6:00 p.m. – 5 oz grilled chicken breast with a cup of steamed broccoli and 11 almonds
9:00 p.m. – 5 egg whites with ½ cup chopped zucchini and 1 tbsp natural peanut butter
Not all calories are created equal, so don’t go crazy counting them, adding that getting the most out of calorie-dense, nutritious food is just as important as what’s done in the weight room.
