I worked hard yesterday-when your body is your job you end your day healthy, happy, and exhausted! Let's take a quick look at what my job looks like:
I work out 3 times a day. Note, this is not a light feel good work out. I'm bringing the same intensity you would bring to a big presentation or a deadline at work or to a nasty fight in the courtroom. Would you give up in the middle of a presentation just because someone asked a difficult question? Hell no, so why should you be allowed to quit your workouts?
I eat 5 meals a day, once every 3 hours. I'm shooting for a nutrient split of 40P/40C/20F. I have calculated based on bodybugg that if I do nothing, I'll burn 1800 calories a day. Based on my body fat percentage, my body is capable of converting a maximum of 1000 fat calories per day, which comes out to 2lbs of fat per week, so I aim for a 1000 calorie deficit each day, never letting my overall calories drop below 10% of my body weight, roughly 1400 calories (although that number is shrinking weekly, hooray!).
I do not eat any rice, bread, pasta, or fruit after 3pm (unless I am fueling up for a hard workout I am about to perform), and my last meal(eaten no later than three hours before bed) is comprised of almost no carbs except for vegetables. Alcohol and refined sugars are absolutely out of the question except in rare instances which will be monitored closely(liken them to a "vacation" from work). Also, sleep is just as important as my workouts, I'll be getting 8 hours of sleep each night to ensure my body can repair, regulate hormones for optimal fat burning and craving control, and keep me energized for all three workouts.
Now that I've covered the basics, here's a run down of the day:
Rolled out of bed to fix breakfast for me and hubby (I work on HIS timing because it's so important to keep myself on a schedule, and it gives me the chance to support him as well).
I work out 3 times a day. Note, this is not a light feel good work out. I'm bringing the same intensity you would bring to a big presentation or a deadline at work or to a nasty fight in the courtroom. Would you give up in the middle of a presentation just because someone asked a difficult question? Hell no, so why should you be allowed to quit your workouts?
I eat 5 meals a day, once every 3 hours. I'm shooting for a nutrient split of 40P/40C/20F. I have calculated based on bodybugg that if I do nothing, I'll burn 1800 calories a day. Based on my body fat percentage, my body is capable of converting a maximum of 1000 fat calories per day, which comes out to 2lbs of fat per week, so I aim for a 1000 calorie deficit each day, never letting my overall calories drop below 10% of my body weight, roughly 1400 calories (although that number is shrinking weekly, hooray!).
I do not eat any rice, bread, pasta, or fruit after 3pm (unless I am fueling up for a hard workout I am about to perform), and my last meal(eaten no later than three hours before bed) is comprised of almost no carbs except for vegetables. Alcohol and refined sugars are absolutely out of the question except in rare instances which will be monitored closely(liken them to a "vacation" from work). Also, sleep is just as important as my workouts, I'll be getting 8 hours of sleep each night to ensure my body can repair, regulate hormones for optimal fat burning and craving control, and keep me energized for all three workouts.
Now that I've covered the basics, here's a run down of the day:
Rolled out of bed to fix breakfast for me and hubby (I work on HIS timing because it's so important to keep myself on a schedule, and it gives me the chance to support him as well).
Workouts: After breakfast was settled, it was time for my first workout of the day,
#1: a 4 mile run with drill work. You know you're in a good place mentally when you can see yourself as you truly are and have a good laugh. I reveled fully in the fact that as I left the houseI was a total gear nerd. Water belt with 2 6oz bottles (it isn't a marathon, but it IS summer in Texas and always smart to have some hydration handy), cell phone tucked into the belt pocket, heart rate monitor, garmin GPS to track my pace and time, mp3 player, sport glasses, body bugg, mace (I never leave home without it, you never know who is lurking on those wooded trails!) and sweat bands (testing out new ways to keep the sweat from blinding me during my runs). All this for 4 miles. But I'm comfortable with how ridiculous I looked, because unlike most people, I'm out there pounding the dirt and going farther and faster. Should I harden up and just run with minimum gear, I don't think I should have to. Each one of those things inspired me to move and improve in some way, and I'll tout them proudly in all my geeky glory.
Workout#2-upper body weights-I earned that muscle today! Sweat dripping, when it got hard or I wanted to drop weight, I reminded myself that this is my job, and those reps are non-negotiable. I'm now the proud owner of exhausted jelly arms!
Workout #3-headed to the gym for spin class. Because I road cycle as well I treat each gym session as if I'm riding an event. Not to mention I've been watching the Tour de Lance (guess who I'm cheering for?) and I envision myself as Lance, then I envision beating Lance. I'm a 12 time Tour champion (in my own mind anyways). Take that "seven"! Anyways, you'll be happy to know that I left every ounce of strength (and a few pints of sweat) on that spin bike, and crawled home exhausted but happy.
Digest this (what I ate today):
#1: a 4 mile run with drill work. You know you're in a good place mentally when you can see yourself as you truly are and have a good laugh. I reveled fully in the fact that as I left the houseI was a total gear nerd. Water belt with 2 6oz bottles (it isn't a marathon, but it IS summer in Texas and always smart to have some hydration handy), cell phone tucked into the belt pocket, heart rate monitor, garmin GPS to track my pace and time, mp3 player, sport glasses, body bugg, mace (I never leave home without it, you never know who is lurking on those wooded trails!) and sweat bands (testing out new ways to keep the sweat from blinding me during my runs). All this for 4 miles. But I'm comfortable with how ridiculous I looked, because unlike most people, I'm out there pounding the dirt and going farther and faster. Should I harden up and just run with minimum gear, I don't think I should have to. Each one of those things inspired me to move and improve in some way, and I'll tout them proudly in all my geeky glory.
Workout #3-headed to the gym for spin class. Because I road cycle as well I treat each gym session as if I'm riding an event. Not to mention I've been watching the Tour de Lance (guess who I'm cheering for?) and I envision myself as Lance, then I envision beating Lance. I'm a 12 time Tour champion (in my own mind anyways). Take that "seven"! Anyways, you'll be happy to know that I left every ounce of strength (and a few pints of sweat) on that spin bike, and crawled home exhausted but happy.
Digest this (what I ate today):
2 pieces of double fiber wheat toast, smart balance spread, sugar free jam, low fat swiss cheese, 1 scrambled egg, and an ice coffee with mootopia lactose free milk.
snack: 1 serving of diluted G2 gatoraid, an apple and a light yogurt.
Lunch time was a most welcomed addition today, those long runs drain me and I wanted to wait till after another big meal to take on weights.
Barilla plus pasta, chicken breast, marinara sauce and broccoli with a sprinkle of Parmesan rounded out the meal for me today.
The final score:
Calories burned- 2674
Calories consumed- 1633
Deficit: 1041
Nutrient ratio: 42C/34P/24F (not bad but I can do better)
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