Before I start in, Heather had commented and asked yesterday: "I'm guessing you do additional workouts throughout the week at your own gym? Do you work each muscle group one day a week or more often?" Besides TF, I work out six days a week at 24 hr. Fitness mostly at Shawnee Mission Parkway. I do focus on a single muscle group each day and now have added about 30 minutes of cardio into the mix. By doing just a body part a day allows me to really hit it hard and devote my complete attention to that one specific area. I also try to incorporate an ab workout three days a week...it's one of my weakest muscle areas right now. I will get more into detail about my workouts a little later and will also post my actual workouts starting next week! Thanks Heather!! :)
Soooooo, people are always wanting a magic pill or supplement. We live in a society that wants a quick fix to see immediate results. I don't know if there is such a thing as over night results but I DO believe there is a perfect supplement to reach all the fitness goals you desire and could ever imagine. Wanna know what it is?! It's called food!! Nutrition is the NUMBER ONE foundation above anything else....it makes up 85% (10% in strength training and 5% genetics, thanks mom and dad!) of desired results. With that being said, a big part of my training is focused on the combination, calculations, and timing of every meal.
At TF, we go by a food guide called The Parillo Performance Food Composition Guide (http://www.parrillo.com/ has been very helpful not only on nutrition but overall fitness)...my food bible as you could call it. It is broken up to catagories: lean proteins (ie. chicken breast, turkey breast, fish,) starchy carbohydrates (ie. corn, carrots, sweet potatoes brown rice,) and fibrous carbohydrates (ie. broccoli, zuchinni, squash, green beans.) The proper combination and measurement of these three is the key to reaching my goals. Everything is weighed on a food scale by grams. I'm very familiar with all the foods I'm allowed. Towards the end of the last show, I could eyeball my portions out but now, with different measurements, I'm weighing all my food once again. Right now, planning and making sure I always have available food is the biggest concern. Portions are divided into five small meals with the last meal no later than 8pm. I can not have: bread, pasta, fruit, or dairy. My freebies are sugar free jello, rice cakes, and diet soda.
This is what Kristie has determined I'm allowed for this past week:
200g total Carbs
200g total Carbs
broken into five meals:
I try to switch up the variety of food so I don't get too bored with anything....sample of this weeks foods below. This week, the oven has turned into my best friend. I've used it to bake chicken, fish, and roasted an assortment of zuchinni, squash, and other veggies. I don't think my roommates have seen me in the kitchen so much!! Boiled eggs and oatmeal are my favorites to start my mornings. Protein shakes are a HUGE part of my daily intake. I try to drink at least two a day to supplement them as my snacks. From the photo, I like to carry a variety of different flavors. Some of my favorites: Multi-Pro Whey in chocolate belgium, BSN Dessert in banana cream pudding, BSN Syntha-6 in mochaccino, and Lean Body in chocolate ice cream.
I know my blogs are a little long winded right now but I promise they will taper off. :) There's just so much I want to say without being too overwhelming. Hope you understand. I'll "see ya" tomorrow friends!