My current diet & exercise plan
My meal plan stays relatively the same everyday. I do not count calories however. My main goal is to eat healthy foods.Currently I am raising my protein intake, therefore 6 small meals covers it.
breakfast 1 whole egg + 5 egg whites with 1/2 cup oatmeal with cinnamon, splenda and skim milk and 1/2 c blueberries
snack apple slices with natural peanut butter
lunch 1 can tuna & 2 cups romaine lettuce with spritzer spray dressing
snack post workout 2 scoops protein powder mixed with skim milk and maybe a banana
dinner plain cooked chicken breast with asparagus or sweet potato with romaine salad /handful slivered almonds
bedtime snack nonfat plain yogurt with splenda , 1 scoop whey protein, sometimes sliced stawberries, handful chopped walnuts (chocolate whey protein is good with this..like pudding!)
That’s about the only variety I give myself besides occasional turkey breast or Lean Cuisine dinner and dark chocolate squares on occasion.If I must snack, I eat mixed nuts. I have convinced myself that food is fuel and that’s it.I rarely crave anything else.I drink water or coffee only.
My workout plan is quite simple and not regimented strictly besides obviously hitting the target muscles consistently. I have not dedicated specific exercises for arms or chest. I do pushups instead every day 3 sets. I rotate legs/glutes, shoulder and back/abs 5 days a week. I vary exercises,weight,rep,sets,volume and tempo all the time. I journal everything for reference and result tracking.I follow Oxygen magazines for ideas and great workouts.I do cardio 2x a week.Either treadmill or recumbent bike 45 minutes with heart rate at 65-70% maximum. Sometimes I also do interval sprints at 9mph , 9% incline(thankyou Jschott65) with 1 minute rests. I do however incorporate a few sets of squats and jump squats everyday.I always stretch the muscles worked afterwards. My workout is 60 minutes a day. I take a day off if I am too fatigued.
The best thing I have been doing for myself is reading everynight for motivation. I read and reread magazines for ideas.Almost like studying for a test the next day, I study and think about what I’ll do tomorrow and let it sink in. I seem to perform better by doing this….kinda like how I would if I studied for that exam the next day. It’s the mind - muscle connection that I focus on, hoping for an A+ when it’s over!!
April 4, 2008 at 10:48 am
I don’t count calories either! Score one for the good guys (and girls)!!! Eating healthy is key.
I also read a lot at night which I sometimes need to stop because it’s cutting into my sleep. Learning about health but then losing sleep? Counterproductive?
Keep chugging Amy….your dedication is awesome!
James
April 4, 2008 at 6:12 pm
You don’t know how thrilled I was after I read your blog. I’ve been eating clean since the beginning of January plus training 6 days a week and I’ve lost 20Ibs. I, too, eat the same foods over & over again. For one meal I will add in something different to fool my body. I now see food as fuel & I have no cravings. I also read anything & everything that deals with exercising & nutrition. I have a pile of books next to my bed.
Keep on going Amy.
Anna
April 6, 2008 at 11:55 am
I am in the field of diet and exercise and I know how it is to find motivation and good but different workouts. Sometimes it is a struggle coming up with things for myself when all I do all day is for others. I too love to read but now with an 11 month old sometimes it is hard to find the time! Thanks for sharing your diet and exercise plan!
April 6, 2008 at 2:51 pm
Wow Amy, how did you get so disciplined? You’ve changed my thinking…I read & study every night, but mostly for my website. I need to see that Oxygen magazine you talked about, and do some studying up on the exercises you mentioned that were in there. Thanks for sharing. As a newcomer to this, I appreciate stuff like this!
April 29, 2008 at 5:55 pm
I really like this plan. It’s manageable and I agree with "studying". I learned in the last six months if I don’t make a point of working on this and exposing myself to motivating articles/people…I immediately lose sight. I have too many times to count. Eating on schedule is a struggle but your meal plan gives me some ideas. Thanks for sharing