Nutrition w/40-day Body

I’m sort of changing this “every-day” blog into a fitness motivation type of blog, with probably an occasional life moment. Hopefully everyone will be okay with that. Anyway! Main reason for today’s blog is Nutrition! To continue on with the last post, the 40-day body, I thought it would be good to go into more detail on the nutrition/eating part of it.

 

So, as I said in the last post, on days you don’t work out, eat light. Anywhere from 500-1200 calories. On days you do work out, consume 1000-1500 calories. Eat chicken, brown rice, broccoli, tuna, asparagus, spinach, etc. Lots of vegetables and proteins. Do your best not to cheat, prepare your meals the day before. Now this has definitely been generalized. The workout and nutrition is solely based on what type of results you are wanting. Such as, losing weight, toning, gaining muscle, gaining weight, etc. The list can go on and on, especially if you want to target areas and definition, that’s beside the point.

Therefore, this is a type of diet/nutrition plan that can help get you started.

Nutrition/Diet: Phase 1of 2, two week phase
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Breakfast	1 tsp cinnamon 3 egg whites 1/3 cup oatmeal	3 egg whites 1 ½ oz Cream of Rice	1 tsp cinnamon 3 egg whites 1/3 cup oatmeal	3 egg whites 1 ½ oz Cream of Rice	1 tsp cinnamon 3 egg whites 1/3 cup oatmeal	3 egg whites 2oz homemade hash browns	Fast
Snack	1 tbsp peanut butter 2 rice cakes	1 tbsp peanut butter 2 rice cakes	1 tbsp peanut butter 2 rice cakes	1 tbsp peanut butter 2 rice cakes	1 tbsp peanut butter 2 rice cakes	1 tbsp peanut butter 2 rice cakes	1 tbsp peanut butter 2 rice cakes
Lunch	2 tbsp balsamic vinegar ½ c brown rice 4oz chicken 1 small salad with pico	1 corn tortilla 4oz chicken breast 1/2c zucchini	2 tbsp balsamic vinegar ½ c brown rice 4oz chicken ½ c baby spinach	4oz ground turkey breast 4oz baked sweet potato	½ c brown rice 4oz chicken breast 4oz green beans	2 tbsp balsamic vinegar ½ c brown rice 4oz chicken ½ c baby spinach	½ c black beans 4 oz chicken 1oz avocado 4oz broccoli
Snack	4oz ground turkey breast 4oz baked sweet potato	4oz ground turkey breast 4oz baked sweet potato	4oz ground turkey breast 4oz baked sweet potato	4 oz turkey breast ½ c brown rice	4oz ground turkey breast 4oz baked sweet potato	4oz ground turkey breast 4oz baked sweet potato	4oz ground turkey breast 4oz baked sweet potato
Dinner	10 almonds 4 oz asparagus 4oz chicken 1 scoop Protein Shake	10 almonds 6oz broccoli 4oz chicken 1 scoop Protein Shake	2 tbsp balsamic vinegar 10 almonds 1medium salad with pico 4oz chicken 1 scoop protein	2 tbsp balsamic vinegar 10 almonds 1medium salad with pico 4oz chicken 1 scoop protein	1oz avocado 4oz asparagus 4oz ground beef 1 scoop protein	10 almonds 6oz broccoli 4oz chicken 1 scoop Protein Shake	10 almonds 4 oz asparagus 4oz chicken 1 scoop Protein Shake

 

Nutrition/Diet: Phase 2 of 2, two week phase
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Breakfast	3 egg whites 1 tbsp flax seeds 1/3c oatmeal	3 egg whites 1 tbsp flax seeds 1/4c grits	3 egg whites 1 tbsp flax seeds 2oz homemade hash browns	3 egg whites 1 tbsp flax seeds 1/3c oatmeal	3 egg whites 1 tbsp flax seeds 1 ½ cream of rice	3 egg whites 1 tbsp flax seeds 1/2c oat bran	Fast
Snack	3oz chicken breast 3/4oz Walnuts	3 oz chicken breast 15 almonds	3oz chicken breast 3/4oz walnuts	3oz chicken breast 2oz avocado	4 oz ground turkey 3/4oz walnuts	3oz chicken breast 3/4oz Walnuts	3oz chicken breast 3/4oz Walnuts
Lunch	1c cabbage 4oz chicken breast 2 corn tortillas	1c cabbage 4oz turkey breast 2 corn tortillas	1/2c zucchini 4oz turkey breast 4oz baked sweet potato	1c cabbage 4oz chicken breast 1/2c brown rice	4 oz asparagus 4oz beef 4oz baked sweet potato	1/2c zucchini 4oz chicken breast 2 corn tortillas	4oz green beans 4oz chicken 1/2c brown rice
Snack	½ banana 1tbsp flaxseeds	3oz blueberries 1tbsp flax seeds	½ apple 1tbsp flax seeds	1/2 grapefruit 1tbsp flax seeds	1/2 orange 1tbsp peanut butter	1/2 banana 1tbsp flax seeds 3 egg whites	1/2 apple 1tbsp flax seeds
Dinner	2oz avocado 1tbsp balsamic vinegar 1med salad with pico 4oz turkey breast 1 scoop Protein	3/4oz Walnuts 4oz broccoli 4oz turkey breast 1 scoop Protein	1oz avocado 4oz broccoli 3 egg whites 1 scoop Protein	3/4oz walnuts 1tbsp balsamic vinegar 1 ½ c baby spinach 4oz chicken 1 scoop Protein	1oz avocado 4oz asparagus 5oz chicken 1 scoop Protein	1oz avocado 1 ½ c baby spinach 4oz turkey breast 1 scoop Protein	1oz avocado 4oz asparagus 3 egg whites 1 scoop Protein

 

Again, this is generalized. I’ll be honest, I missed a meal or snack here and there; it was hard to eat that much food in one day. If you can, that’s great! If you can’t, just be sure to be getting your proper nutrients another way. Whether that be in a form of a meal replacement, vitamins, supplements, etc. Also, you can always switch up the food. This schedule was personally for me and I don’t like seafood, but if you do then you can replace you chicken or turkey with a type of lean fish. It’s all about what you intake and how much you intake. It truly is the saying, ‘you are what you eat.’

 

Women, if you are looking to lose that stubborn weight, stick to this plan and on the “off” days of working out, consume less than what is given. Not a huge depreciation, just minimal. The object is to confuse your body. Not to the point where it is scared and stores fat, but to the point where it doesn’t know what to do with it, so it gets rid of it.

Men, if you are looking to lose fat, but also gain muscle, stick to this as well, but add a couple carbohydrates. Such as, one meal that’s a pasta or one meal that has some mashed potatoes, etc. Keep the calorie count up and you’ll be in good shape. Although, still stick with the regimen of “off” days eat light and “on” days eat heavy.

There aren’t many fruits to this diet. It is tough, but your nutrition definitely comes from eating green vegetables. Well, vegetables in general. Fruits are starchy and have tons of sugar in them. Although it is a good sugar, your body won’t intake it as that. It’ll store as a fat and it’ll become more and more stubborn to get rid of. But I don’t think the occasional apple or orange will hurt you, just be cautious and conscious of the decisions you make with your nutrition/diet. You’re the only person who knows, it’s on you. Always has been.

So be conscious of your health, soon you’ll want to eat healthy because you enjoy it, not out of force or hate, but rather something habitual. It’ll become a habit that YOU worked hard for and that YOU EARNED. Don’t ever accept less. Strive to be more, to be better, to progress to something you’ve never achieved! YOU can Do it! I’m right there with you!

 

40-Days to EARN your workout BODY!

It has been some time, but I did promise some friends that I would post what I did to EARN my 40-day workout BODY! Thanks for being patient and checking my blog out! I hope I can continue to encourage and motivate others!

Let’s begin!

Routine:

This program is a total of 40 consecutive days, which include workout days and rest days. Now where these “days” fall in the week is solely upon what day you chose to start this 40 day program. Each day will be different. Not like most typical workouts where Monday is chest day and Tuesday is back day, and so on.

So as I just said, you will be following a 2 day on 1 day off workout schedule. On training days, you will do both weight training and cardio. Off days are just that, completely off. So you will be working out 5 days per week, it is a lot but you can do it! It’s only 40 days and you’ll see results through consistency!

 Your workout days will consist of the push, pull, and leg muscles, as well as your core/abdominal muscles. The push muscles in the body are: Chest, Shoulders, and Triceps. The pull muscles are: Back, Biceps and Abs. The leg muscles are: Quads, Hamstrings, and Calves.

Weights:

With each exercise you can rotate between heavy and light weight or middle weight complexes. The first time I did this, I stuck with a middle weight for each exercise. For example, on bench press to complete a set of 12 reps 60 lbs. is too light, but 95lbs is too heavy, therefore I went in the middle and did 70-75lbs. Your choice and level. You know your body! If you haven’t been super active with weight lifting start with a low weight and work your way up. One off the keys to challenging yourself during workouts is to work for more reps and weight on every set. Don’t waste a set, you should feel that burn at the end of each set. If you aren’t, then up your weight a little and up your reps. Progression! Although, don’t train to failure. Which means, don’t throw up the weights, ruin form, can’t feel your arms/legs, etc. If you feel the burn and you can’t do one more, then don’t. Don’t force yourself to get the full 15 reps if you can’t. You want to push yourself, but don’t hurt yourself either or ruin form for completion.

Cardio:

Now, after you’ve done your weight training it’s time for cardio! Yes! You’ll be performing HIIT, which is high intense interval training. This is a form of cardio that is not boring and is used to build muscle. And its effectiveness is at burning stubborn fat! Don’t ya love that?!?! Burning fat without burning muscle is what we want!! HIIT training involves alternating between extremely intense exercise period and lower intensity periods. (High-heart rate at 80-90% of MHR-maximum heart rate) Lower periods can be switched for complete rest. There are many ways you can perform the HIIT, such as, stair master, jump rope, running, biking, elliptical, etc. Only do the HIIT on weight training days only. Your body needs the proper rest to function properly. Don’t over train! It can have a reverse effect on your body. So, for example, after I’m done lifting weights I go straight to the treadmill. Warm up, is a 2 min walk, then I increase the speed. Anywhere from 9.0-11.0mph. Sprint/Run for 30 seconds then stand on the side for 30 seconds, repeat. For twenty minutes, then a 2-5minute cool down. Really push yourself in the sprint/jog stage. If you are outside on a track, sprint the straights and jog the curves. Or sidewalks, sprint in between light poles, every other. Or just use a watch outside, sprint for 30 seconds, walk for 30 seconds. Now you can do different amounts of time as well. If you can’t sprint hard for 30 seconds, then do 15 on 30 off, or 15 on 15 off. We want to build and progress. Eventually you’ll be able to do 30 on 30 off, even 60 on 60 off. When you perform HIIT right after weight training, research has shown that you will burn more calories and fat. Just make sure to hit your HIIT on weight training days, no matter what form of HIIT you decide to do.

(Exercise = Set x Rep)

Push Workout:

Bench Press	3x12
Triceps Cable Ext	3x12
Incline Bench	3x12
Military Press	3x12
Reverse Triceps Cable Ext	3x12
Dumbbell Flye	3x12
Lateral Raise	3x12

HIIT: 20-30minutes

Pull workout:

Cable Rows	3x12
Dumbbell Curl	3x12
Lateral Cable Pull Down	3x12
Straight Bar Curl	3x12
Dead Lift	3x12
Decline Sit ups	3x12
Oblique Side weighted pull	3x12
Lower Abs Leg Lifts	3x15

HIIT: 20-30minutes

Leg workout:

Squat	3x12
Leg press	3x12
Abductor	3x12
Adductor	3x12
Barbell Lunge	3x16 (8 ea. Leg)
Calf Raise	3x15
Stiff Leg Deadlift	3x12
Lying/Seated Leg Curl	3x12

HIIT: 20-30minutes

Notes:

On days you don’t work out, eat light. Anywhere from 500-1200 calories. On days you do work out, consume 1000-1500 calories. Eat chicken, brown rice, broccoli, tuna, asparagus, spinach, etc. Lots of vegetables and proteins. Do your best not to cheat, prepare your meals the day before.

Supplements to take: Pre-workout, multivitamin, Fat loss supplement, Amino acids, BCAA’s, Glutamine.

If you stay on track and consistent you will see results! You can expect to maintain your current muscles mass and to lose approximately 10 pounds or more, or about 5% drop in body fat percentage. Any and all programs are only as good as the effort you put into it! Good Luck! Let me know how you did!!