Vacation Preparation Series: Fitness/Diet

Welcome to Part II of my pre-vacation series of posts! I thought today I’d talk a little about the diet and fitness regimen I’ve been following for the last month leading up to my trip to Florida. I should preface this post by saying that I’m nowhere near where I ultimately want to be with my body; I’d actually like to lose about 30lbs and build some additional muscle. With that said, I’ve noticed an improvement in muscle tone (I’m hesitant to say that I’ve gained muscle since I’m not too sure how possible that is while eating in a deficit) and have been losing weight steadily since I implemented this ‘plan.” Off we go…

DIET

My diet for the last month has followed a cyle like this:

Monday: 1250 calories | Tuesday: 1250 calories | Wednesday: 1250 calories | Thursday: 1250 calories | Friday: 1600 calories | Saturday: 2200 calories | Sunday: 1200 calories | Weekly Average Intake: 1430 calories

Macronutrient wise, I aim for 35% protein/35% carbs and 30% fat during the week. On weekends, my carb intake is quite a bit higher. Although I think that my intake is in the healthy range (especially given my activity level), I’m not thrilled with waking up in a carb coma on Sunday morning, so this is something I’ll be trying to reign in going into summer.

I’ve been using my fitbit as a guide to help me assess my caloric burn, and on most days I burn around 2500 calories; however, there are a few outliers (days when I’m particularly active I can burn up to 2900 calories and days when I’m completely sedentary it’s closer to 1800-1900 calories). I have to say that I’m a bit wary of the numbers that the fitbit gives me – I think that for many people it would be accurate, but they issue a disclaimer stating that the fitbit can have a 10-15% margin of error. Now, 10-15% is a lot of calories – it means that if the fitbit tells me I burn 2500 calories, it’s possible that I really only burn between 2125 and 2250 calories. Bummer. I’ll need to experiment a bit more to compare the fitbit readings with my actual results, but I will be taking the fitbit to Florida so that I can track how many steps I’m taking/day.

FITNESS

Those of you who have been reading my blog for awhile will remember that I used to do BodyPump a couple times a week. After working with the trainer who guided me through my metabolic repair, I stopped doing BodyPump, and instead started doing an upper/lower body split. This means that I work my upper body one day, and my lower body on another, but not on the same day (pretty basic!). Sometimes when I’m feeling crazy I do a 4 day split like this:

Monday: Chest & Triceps | Tuesday: Back & Biceps | Wednesday: Lower Body | Thursday: Shoulders & Abs | Friday: Yoga and walking (just around for errands and such) | Saturday: Swimming or light cardio | Sunday: Run

When I do my upper/lower body split, it looks like this:

Monday: Upper body & abs | Tuesday: Lower Body | Wednesday: Cardio | Thursday: Upper body & abs | Friday: Yoga and walking (just around for errands and such) | Saturday: Swimming or light cardio | Sunday: Run

You’ll notice that when I only work my lower body once a week. This is because that as I head into marathon training, I’ll be running 3 times a week and I don’t want to overwork my legs.

I thought I’d break down the exercises that I do for each body part, in case anyone is looking for some ideas. I’m by no means an expert (yet!) and I’m definitely not ‘jacked’, but I’m told that I’m pretty lean for someone my size (I hope to drop the last half of that sentence in the near future ;) ) so…

Chest & Triceps

Wide Grip Push-Up

Incline Dumbbell Press

Tricep Dip

Tricep Dumbbell Extension

Tricep Rope Pulldown

Back & Biceps

Dumbbell Bench Row

The first two exercises here (kind of shoulder exercises, too)

Wide Grip Lat Pulldown

Seated Cable Row

T-Bar Row

Stability Ball Back Extension

Barbell Curl

Alternate Hammer Curl

Lower Body

Dumbbell Walking Lunge

Step Ups

Stiff-Legged Barbell Deadlifts

Wide-Grip Deadlift

Barbell Glute Bridge

Bulgarian Split Squat

Donkey Kicks

Goblet Squat

Shoulders & Abs

Seated Dumbbell Press

Dumbbell Front Raise

Side Lat Raise

Upright Barbell Row

BOSU Sit Ups (see middle of the page)

Stability Ball Pass Crunch

Supplements

Every day, I take:

Probiotics/Digestive Enzymes (green pills)

Glucosamine/Chondroitin + MSM (2 pills/day)

Omega 3 supplements (2 pills/day)

Calcium supplements (2 pills/day)

B12/Iron Supplement (1 pill/day – it’s the red one in the picture)

Pre-natal vitamin (for skin and hair – 1 pill/day)

It seems like a lot but I’m so used to it now that it doesn’t bother me at all. Depending on the day, I sometimes take Grapeseed (resveratrol) as well.

Just let me know if you have any questions on anything here. Have a great night!

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