It's that time of year when the sun starts shining, the snow starts melting and we starting DIETING. The last time I attempted dieting (without being in contest prep) was probably 3 years ago. I alway's had the philosophy, 'Go hard or go home". This time I am approaching leaning out a little differently. By starting in mid-march I feel I will be giving my body a nice slow introduction and progression into slimming down. After all, Bikini season really doesn't set sail until Memorial day, giving me plenty of time to drop 15lbs or so.
How will I drop weight you ask? Well the next week I will be planning my nutritional menu as well as my exercise program. My training will stay relatively the same. An example of my training split now:
Monday- Chest & Tri's Cardio
Incline Dumbell press 3x20
Cable Fly 3x20
Bosu Ball Pushups -or- plyo pushups (tough for me blagghh)
Flat Bench or Dumbell press 3x20
Tricep Dips 3x15 (sometimes weighted)
Tricep Extensions w/ rope or straight bar 3x20
Overhead press or Overhead extension 3x20
Tuesday- Back & Bi's Cardio
Pull Ups 3x12 ( with a little assistance from my training partner...;) )
Stiff arm pull-down w/ straight bar 3x20
Seated row or one arm row 3x20
Lat pull down 3x20
dumbell bicep curl 3x20
dumbbell hammer curl or w/ rope 3x20
preacher curl 3x20 (Biceps are my least favorite to train)
Wed-Cardio only
Thurs- Alternating weeks Legs/ Cardio
I've dropped a lot of muscle on my legs the last couple of months...which I thought was a good thing but I feel like they seem mushier. I shouldnt have wished for less muscle! So I am going to start training them again.
leg extension 3x50
lying leg curl or seated 3x30
box jumps 3x20 (atleast)
stiff-legged dead lift 3x20
walking lunges or progressive lunges-no weight 3x20
horizontal leg press 3x20
Fri- Shoulders Cardio
Lateral raise 3x20
front plate raise 3x20
pec-deck rear delt 3x20
reverse pull up 3x15
rear delt fly or cable pull 3x20
seated military press 3x20
How will I drop weight you ask? Well the next week I will be planning my nutritional menu as well as my exercise program. My training will stay relatively the same. An example of my training split now:
Monday- Chest & Tri's Cardio
Incline Dumbell press 3x20
Cable Fly 3x20
Bosu Ball Pushups -or- plyo pushups (tough for me blagghh)
Flat Bench or Dumbell press 3x20
Tricep Dips 3x15 (sometimes weighted)
Tricep Extensions w/ rope or straight bar 3x20
Overhead press or Overhead extension 3x20
Tuesday- Back & Bi's Cardio
Pull Ups 3x12 ( with a little assistance from my training partner...;) )
Stiff arm pull-down w/ straight bar 3x20
Seated row or one arm row 3x20
Lat pull down 3x20
dumbell bicep curl 3x20
dumbbell hammer curl or w/ rope 3x20
preacher curl 3x20 (Biceps are my least favorite to train)
Wed-Cardio only
Thurs- Alternating weeks Legs/ Cardio
I've dropped a lot of muscle on my legs the last couple of months...which I thought was a good thing but I feel like they seem mushier. I shouldnt have wished for less muscle! So I am going to start training them again.
leg extension 3x50
lying leg curl or seated 3x30
box jumps 3x20 (atleast)
stiff-legged dead lift 3x20
walking lunges or progressive lunges-no weight 3x20
horizontal leg press 3x20
Fri- Shoulders Cardio
Lateral raise 3x20
front plate raise 3x20
pec-deck rear delt 3x20
reverse pull up 3x15
rear delt fly or cable pull 3x20
seated military press 3x20
Cardio is running 3 miles or 20-30 min on elliptical 4-5 days a week. very relaxed now.
Typically it is done in this order, my work schedule is not consistent which alters my training days some but a girls gotta work!
From a nuritrional standpoint, I would call myself a slacker. A typical M-F day goes like this:
Breakfast- 2 whole eggs, 2 egg whites
1/2 C oats measured uncooked w/ water
(sometimes I sub a bran cereal w/ skim milk for the oats)
snack- apple
lunch- Mixed greens w/ fruit
3oz tuna
Fat free dressing or balsamic vinaigrette
OR
turkey stir fry
OR
tuna sandwich made with whole wheat bread,
3oz tuna, mustard, hardboiled egg, and piece of fruit
dinner-turkey meatloaf, or protein waffle, Or whole wheat pasta w/ turkey
Typically it is done in this order, my work schedule is not consistent which alters my training days some but a girls gotta work!
From a nuritrional standpoint, I would call myself a slacker. A typical M-F day goes like this:
Breakfast- 2 whole eggs, 2 egg whites
1/2 C oats measured uncooked w/ water
(sometimes I sub a bran cereal w/ skim milk for the oats)
snack- apple
lunch- Mixed greens w/ fruit
3oz tuna
Fat free dressing or balsamic vinaigrette
OR
turkey stir fry
OR
tuna sandwich made with whole wheat bread,
3oz tuna, mustard, hardboiled egg, and piece of fruit
dinner-turkey meatloaf, or protein waffle, Or whole wheat pasta w/ turkey
or cereal w/ a protein shake and scoop of peanut butter
post workout- protein shake and apple or orange sometimes peanut butter
On the weekends I enjoy the occasional cookie or two-typically don't go tooooo crazy.
Once I make my dietary adjustments I will post them for ya!
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