JustReal Lean | Week 1: Complete

Ugh, the weekend got the better of me. I wouldn’t say it was awful, but I definitely could’ve been more strict and compliant with my plan. Last night, I took the time to calculate my macro-nutrients. I’ve decided to focus on higher protein, lower carb (and some high carb days) and lower fat. A P40/C40/F20 percent split per day. Feed/maintain my current lean mass, moderate carbs for energy and low fat for brain function/fuel.

I’ve created a 1 week meal plan to follow to repeat until I reach my next short term goal – After figuring out how much I was eating without making a “plan”, was not enough, I decided that I should figure out my totals and design my meals according to that. My plan is quite simple. I use few ingredients and have reduced my refined sugar intake almost completely. I’ll need to be continuously adjusting my plan – as I lean out, my body will require less.
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Workouts have been killer! 

Saturday

TRISET
3 sets, 10 reps
– skull crusher – 30
– standing barbell curl – 30
– calf press – bw
TRISET
3 sets, 1 rep/lb
– tricep rope push down – 30
– rope hammer curl – 30
3 sets, 1 min
– standing calf raise – bw
TRISET
3 sets, 1 rep/lb
– reverse grip tricep push down – 35
– cable bicep curl -35,30,25

TABATA ABS
8 rounds, 20 sec, 10 sec rest
– bicycles
– plank
– russian twist

30 min steady-state cardio

Sunday

REST-DAY!

Today

3 sets, 12 reps
– wide push ups
– DB chest press
– DB flat bench flye
1 set, alt 30 reps
– single arm DB chest press
6 sets of 5 reps
– DB bench press
5 sets of 6 reps
– chest press machine
3 sets, 10 reps
– cable chest flye

KB Swing
Tabata 8x : 20 sec work, 10 sec rest
High knees
Tabata 4x : 20 sec work, 10 sec rest

Steady-State Cardio: 20 minutes
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I can’t recall what I ate exactly Saturday and Sunday…

I was doing so well until Sunday afternoon. The food I ate wasn’t necessarily bad, but my portions were NOT catered to my goals, thats for sure. That’s definitely something to work on.

What I ate today:

Low carb
Breakfast
4 egg whites, mushrooms, onions and spinach, Ezekiel toast w pb
P : 21.2g  C : 28.9g  F : 9.2g

Snack
Protein shake 3 scoops
P : 72g C : 6g F : 3g

Lunch
4oz chicken, spinach, tomatoes, onions, Apple, black beans
P : 35.6g C : 61.7 F : 1.7g

Snack
Ants on a log
P : 4.3g C : 4.5g F : 8.6g

Dinner
4 oz Salmon, 2 cups cauliflower
P : 32.8g C : 10g F :  9.2g

Total: P : 165.9g C : 111.1g F : 31.7g
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I do have a FitBit Aria scale at home which can calculate my body fat %, but it doesn’t measure full body. I still like it use to to track progress. And yes, I use the scale almost daily.

Screen Shot 2016-02-08 at 8.34.43 PM

Small change so far – but that’s good. I need to dial in a bit more with my nutrition and cardio. Biggest challenges so far.

** This week has been SUPER hectic – I posted this on Monday and never got a chance to share it. I’ve been fucking bang-on with my meal plan. Numbers are dropping. I’ll be making ANOTHER update at the end of the weekend!

 

-Sam

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