Pumpin’ & Shreddin’ All Day

I’m 6 weeks into training for my first Figure Competition and am continuing to see results. This week at my regular pinch session, I lost 2lbs and another 1% body fat. I feel good in my clothes and lighter on my toes, and I have plenty of energy. I feel strong during my workouts and fast in my sprint sessions. 

The abs are becoming more and more visible each week. This week, I also noticed more definition in my back, glutes, and legs. Hammed out!!

Goal 7/1/2012 = 11% BF

Current 1/25/2012 = 16% BF

I’ve been asked to share my nutrition plan with friends and clients and I do so here with a note of caution. Please keep in mind that this is customized for my needs - you would have to adjust the calories and macronutrients to meet your needs and particular goals. This, like any nutrition plan, is not a one-size fits all program. If you’re looking for a customized nutrition program, talk to a nutritionist or coach with a background in sports nutrition. I am seeking the help of a local fitness and nutrition expert with an extensive background in bodybuilding and figure competitions, Teri Alvarado. 

Ok, that said, here’s a typical day:

Meal 1 (8:00am) = 6 egg whites, 1 cup cooked oatmeal*, black coffee, 16 oz water, 3 Capsules of Pure Pharma Omega 3

Meal 2 (10:30 am) = 1 Scoop Whey Isolate Protein (I like Intek), 2 scoops glutamine (I like Glutaplex), 16 oz water to make a shake, and 2 tbsp almond butter or peanut butter*, 1 small grapefruit

PRE-WOD Supps: BCAA (I like BCAA Revolution) and Creatine (dosage based on body weight)

Meal 3 (12:30 pm) = POST WOD - Protein shake (1 scoop whey isolate and 1 scoop glutamine, 8 oz water), 1/2 avocado.

Meal 4 (2:30 pm) = 5 oz grilled chicken, 8 asparagus spears, 5 oz sweet potato, 8 oz water

Meal 5 (5:00 pm) = 5 egg whites, 1 whole egg, 3 cups spinach (uncooked), 1/2 cup mushrooms, 2 tbsp salsa, 8 oz water

Meal 6 (7:45 pm) = 5 oz trout, 1/4 cup quinoa*, 1/2 cup green beans, 8 oz water

BEDTIME Supps: Magnesium Citrate, Zinc

I am consuming roughly 160-180 grams of protein and over a gallon of water per day. I use olive oil and coconut oil sparingly and do not add salt to any food. I use Mrs. Dash, and sodium-free spices/herbs for flavor. 

*I realize these are not PALEO - I’m following the advice of my nutritionist for the duration of my training. Please spare me the argument as to why all grains are bad ;)

So, there you have it!  Lots of small, protein-dense meals and green veggies! Pretty much what every knows is good for you with no surprises. Eat clean, get ripped. PERIOD. 

Who gon stop me?!

Next post, I’ll give a run down on my training regimen. Pump and Shred.

4 Health & Fitness Goals For Everyone

Your goals are specific to what you want to accomplish with your health & fitness program. Whether you want to swing a heavier kettlebell, complete 20 pushups on your toes, lose 5% body fat, or increase your mile-run time by 30 seconds, you set goals and create a plan to help you get there.

Specific goals are an absolute MUST, but there are a few goals that would benefit every single one of us. Keep these in mind along with your specific goals, and you’ll get the even better results from this year. 

1. Drink More Water

Drinking enough water impacts everything from the amount of energy you have on a daily basis, how much hunger you feel throughout the day, your ability to concentrate, and how quickly you recover from your workout sessions.

You’ve heard it before and it should be relatively easy to understand why staying hydrated is so important. Simply make an effort to drink more water each and every day. I recommend at least 1 gallon of water per day.

2. Take a Rest Day 

When you’re motivated, it’s easy to underestimate how much recovery is necessary, and push through fatigue thinking that that working harder will make you stronger. Not so. Working harder when the body can’t keep up will not make you stronger.  

When you’re doing additional exercise before recovery has taken place, you are further breaking down tissues rather than building them up, which occurs during rest. Do this for too long, and you’ll face a loss of lean muscle mass, a slowed metabolic rate, a lowered immune system, and overtraining in general.

Make a conscious effort this year to listen to your body more often. Know the difference between slacking off and overtraining when you should be resting. It could be the biggest difference between success and less than optimal results.

3. Focus On Form

It’s essential that you’re always making sure you use proper form no matter what the weight load or how quickly you are moving. If you aren’t using proper form as you execute the movements, there is a much higher chance that you’re not going to work the correct muscles and could very well end up sidelined with an injury. As an athlete, you will gain strength and progress more quickly if you always focus on form first. Even if it means you’re lifting lighter weights, using proper form is a must. If you do, you’ll progress faster to lifting heavier weights shortly after and get the strength gains that you’re shooting for with your program.

4. Try Something New

Far too many of us get stuck doing the same things day after day, from our workouts to our nutrition. While it’s important to be consistent, it’s also important to try new things so you don’t get bored and complacent. If you’re a Relentless Athlete, this may mean adding an endurance workout to your weekly schedule, or taking on yoga or Pilates a few times per week. You could also take up activities like hiking, stand-up paddle-boarding, or Frisbee golf. Think of these activities as active recovery and an important part of your overall program. Have a little fun – it’s good for you!

Regarding nutrition, if you’re eating lots of red meat or pork, try switching to chicken or fish for a few weeks. As for vegetables, try to eat what’s in season, so you’re always trying something new. Mix it up. 

Coaches of Relentless and CrossFit Central getting their SUP on.