tcrites18’s BodyBlog

This is what I am doing right now. in 2 weeks my training will change again. I stick to this exercises for 4 weeks and then change it up again!

Day 1

Incline dumbell press - sets x3, 12 reps

wide grip pull downs - sets x3, 12 reps

Clean and Press - sets x3, 15 reps

Seated Cable rows - sets x3, reps 12

Concentration curls - sets x3, reps 15

Cable crunches - sets x3, 15-20 reps

Day 2

Stationary lunges - x3 sets, 12 each leg

Good Mornings - x3 sets, 12 reps

Plie squats - x3 sets, 20 reps

Leg Press - x2 sets, 20 reps

Standing calf raises - x2 sets, 20 reps

Reverse crunch on decline bench - x2 sets, 20 reps

Day 3

One arm dumbell row - x3 sets, 12each

Cable flies - x3sets, 15 reps

Lat pull downs (undergrip) - x3 sets, 10 reps

Bent over lat raises - x3 sets, 15 reps

Cable rope pulldowns - x3 sets, 12 reps

Roman chair crunches w. twist - x3sets, 15 reps

Day 4

Barbell deep squats - x3 sets, 15 reps

One-legged dead lift - x3 sets, 12 reps each

Walking lunges - x3 sets, 15 reps

Step ups w.rear kick - x3 sets, 12 each

Leg curls - x3 sets, 15 reps

Hanging leg raises - x2 sets, 20 reps

 

This is my current eating plan. It changes every 2 weeks prior to how I am coming along with my progress, thanks to my coach Jen! She has been great with me through this whole progress! Good job girl!!!

 Training days

Meal 1

Plain, nonfat yogurt

2 egg whites

blueberries

Post Workout

1 scoop whey protein

oatmeal

banana

Meal 3

chicken or turkey breast

raw almonds

extra virgin olive oil

Fibrous vegetables or salad

Meal 4

1 scoop whey protein

raw walnuts

Meal 5

4 egg whites

1 whole egg

hard cheese

Fibrous vegetables

 

Off days (I do 60 min of steady state cardio)

Meal 1

5 egg whites

1 whole egg

1 serving fruit

 Meal 2

1 scoop whey protein

peanut butter

Meal 3

chicken or turkey breast

raw almonds

fibrous vegetables

Meal 4

canned tuna, in water

raw walnuts

fibrous vegetables

Meal 5

chicken or turkey breast

extra virgin olive oil

fibrous vegetables or salad

 

PSMF days ( I do these twice weekly followed by high carb day)

Meal 1

6 egg whites

Fibrous vegetables

Meal 2

1 scoop whey protein

Meal 3

chicken or turkey breast

Fibrous vegetables

Meal 4

1 scoop whey protein

Meal 5

chicken or turkey breast

Fibrous vegetables

High Carb day (Only do this once a week after the PSMF day)

Meal 1

5 egg whites

oatmeal

1 serving fruit

Post Workout

1 scoop whey protein

rice cakes

Meal 3

chicken or turkey breast

sweet potato

Fibrous vegetables

Meal 4

cottage cheese

nonfat plain yogurt

1 serving fruit

Meal 5

chicken or turkey breast

brown rice

extra virgin olive oil

Fibrous vegetables or salad

 

 

 

 

 

 

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Hey guys! I need help or ideas for when the night time hunger strikes! I eat very clean all day but as soon as 8pm hits I am very hungry!!! And of course I want something sweet and if I give in I regret it later and feel awful! What can I do to over come this? I have tried keeping myself busy and all, but then  end up going to bed starved and then wake up at midnight wanting to eat something and I have a hard time sleeping when I feel very hungry at that point. PLease help me with some ideas or something?

Do and of you get that way where soon as the night comes your hungry and crave the bad stuff??

Don’t you hate being a women sometimes? Look at what we all have to go through in our lives from periods to child birth to hot flashes, but what I hate is the cravings I get right before that time of month! Sorry guys if this is disturbing, but it’s so true! It makes it even harder when you ar trying to diet to look your best.

I always crave something sweet and creamy like peanut butter, ice cream or even jelly belly’s. What is the best way to help these cravings without ruining your diet? I found one trick to satisfy something sweet. If my cravings are strong for something sweet, Ill make some sugar-free jell-o. It works and helps the cravings! Does anyone else have any ideas???

 

I have been doing a lot of thinking lately about doing personal training. Last week I had asked the owner of the gym I go if she was looking for anyone. We talked and thinks I would be a great canidate since I am a nurse and all as well. There is a program here, but it’s out of town for 3 weekends in a row. I cannot do that since I am aleady working as a nurse elsewhere and would conflict with my schedule. So I was talking to the owner again and she still really wants me to work there. I really do too.

Does anybody know any good online courses I could do that would be eligabl for Canada???? Please help!!!!!