JealReal Lean | Week 2 Recap

I’m MUCH happier with my compliance to both my fitness & nutrition plan this past week. I made my plan super simple and satisfying. My workout are just over an hour with my FULL cardio. I have a 8 km race next Sunday, so I plan to take this week to focus on that in regards to cardio.

This past week, Michael was gone on training in New Glasgow for work – I was able to focus on just my meals. It was a great way to get into the routine. Today will be more meal prep – Same meal plan, cycling high-carb day every 4 days. On those high-carb days, my body will use them up fast and directly help with muscle recover. Focusing on minimal refined sugars and lots of fibrous carbs! I’ve been VERY satisfied with my meals. I’m not starving and I KNOW that I’m eating within plan – It’s perfect. This weekend was MUCH better than last. I only cheated a little. I had one cider on Friday and another on Saturday evening. That’s it! I’m pretty proud of myself. Normally, I’d over consume my share of calories from cider. I shouldn’t say NORMALLY – but IF I were to have a drink.. I’d have 4 or 5. Too much! OR I would’ve had an enormous dinner and felt too full for most of the evening.

Feeling much better too. I thought I felt good before. My sleep has been solid and my workouts strong. I’m ready for the last two weeks of the first 30 days of JustReal Lean! I’m happy with my results so far – Pants are fitting better already. And like I’ve said before – I use my scale everyday – that motivates me, but before, I wasn’t really too concerned with the number.. And now, it’s just my guide that I’m on the right track with my nutrition.

Here are my numbers:

Feb 1st – Feb 13th
Screen Shot 2016-02-14 at 1.10.37 PM
I’m liking it!!

___________________________________________________________

What I ate:

Tuesday

Low carb

Breakfast
Smoothie – 3 egg whites, protein powder, spinach, 1/2 banana, 1/2 cup strawberries
P : 41.4 C : 29.6g F : 1g

Snack
1/2 cup cottage cheese, protein powder, an apple
P : 41.5g C : 28g F : 2.3g

Lunch
4oz shrimp, spinach, tomatoes, onions
P : 26.6g C : 21.7g F : 2.2

Snack
Hummus and celery and carrot
P : 6g C : 15.8g F : 8.2g

Dinner
4oz chicken breast, asparagus, bok choy, avocado
P : 32g C : 12g F : 1g

Total: P : 149.5g C : 115.6g F : 29.5

Wednesday

Low carb

Breakfast
Smoothie – 3 egg whites, protein powder, spinach, 1/2 banana, 1/2 cup strawberries
P : 41.4 C : 29.6g F : 1g

Snack
Celery and hummus
P : 5.3g C : 8.5g F : 8.1g

Lunch
4oz chicken, spinach, tomatoes, onions, Apple, chickpeas
P : 34.6g C : 60.7 F : 2.7g

Snack
Triscuits w deli meat and cucumber
P : 19g C : 30g F : 5.5g

Dinner
4oz tuna, 3 cups spinach
P : 28g C : 3g F :  1g

Total: 128.3g C : 131.8g F : 18.7g

Thursday

Low carb

Breakfast
Smoothie – 3 egg whites, protein powder, spinach, 1/2 banana, 1/2 cup strawberries
P : 41.4 C : 29.6g F : 1g

Snack
Celery and hummus
P : 5.3g C : 8.5g F : 8.1g

Lunch
4oz chicken, spinach, tomatoes, onions, Apple, chickpeas
P : 34.6g C : 60.7 F : 2.7g

Snack
Triscuits w deli meat and cucumber
P : 19g C : 30g F : 5.5g

Dinner
4oz tuna, 3 cups spinach
P : 28g C : 3g F :  1g

Total: 128.3g C : 131.8g F : 18.7g

Friday

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

Saturday

Low carb

Breakfast
Smoothie – 3 egg whites, protein powder, spinach, 1/2 banana, 1/2 cup strawberries
P : 41.4 C : 29.6g F : 1g

Snack
1/2 cup cottage cheese, protein powder, an apple
P : 41.5g C : 28g F : 2.3g

Lunch
4oz shrimp, spinach, tomatoes, onions
P : 26.6g C : 21.7g F : 2.2

Snack
Hummus and celery and carrot
P : 6g C : 15.8g F : 8.2g

Dinner
4oz chicken breast, asparagus, bok choy, avocado
P : 32g C : 12g F : 1g

Total: P : 149.5g C : 115.6g F : 29.5

So far today

Low carb

Breakfast
Smoothie – 3 egg whites, protein powder, spinach, 1/2 banana, 1/2 cup strawberries
P : 41.4 C : 29.6g F : 1g

Snack
1/2 cup cottage cheese, protein powder, an apple
P : 41.5g C : 28g F : 2.3g
_________________________________________________________________

Sweat Sessions

Tuesday

1 sets, 30 reps
– single arm lat pull down – 25(lbs)
6 sets. 5 reps
– single arm cable rows – 40,40,40,45,45,45(lbs)
5 sets, 6 reps
– wide grip lat pull down – 90,90,95,95,95(lbs)
3 sets, 10 reps
– deadlift – 70,70,80(lbs)
2 sets, 15 reps
– inclince DB pull – 20(lbs)

NO CARDIO (oops – NO TIME)

Wednesday

SUPERSET
3 sets, 10 reps
– skull crusher – 30(lbs)
– standing barbell curl – 30(lbs)
TRISET
3 sets, 20 reps
– tricep rope push down – 30(lbs)
– rope hammer curl – 30(lbs)
1min
– tricep dips – bw, bw+10, bw+10(lbs)
TRISET
3 sets, 20 reps
– cable bicep curl – 30,35,35(lbs)
– reverse grip tricep push down – 30,35,35(lbs)
1min
– hammer curls – 10(lbs)
TABATA ABS
2 rounds, 20 sec, 10 sec rest
– bicycles
– planks
– russian twist – 12(lbs)

20 minutes of cardio later the evening

Thursday

1 set, 30 reps
– single leg extension – 30(lbs) down to 15(lbs)
10 sets, 3 reps
– leg press – 320,320,320,320,320,320,340,340,350,350(lbs)
6 sets, 5 reps
– goblet squats – 110(lbs)
5 sets, 6 reps
– glute bridge – 70(lbs)
3 sets, 10 reps
– DB lunge – 20(lbs)

Steady-State Cardio: 25 minutes

STRETCH

Friday

REST DAY

Saturday (Because I over slept on Friday, I combined Shoulders and Arms/Abs in one workout!)

TABATA ABS
4 rounds, 20 sec, 10 sec rest
– bicycles
– plank
– russian twist – 12(lbs)
1 set, 30 reps
– single arm upright row – 15(lbs)
TRISET
3 sets, 10 reps
– skull crusher – 30(lbs)
– standing barbell curl – 30(lbs)
– standing barbell press – 30(lbs)
TRISET
5 sets, 6 reps
– tricep rope push down – 45,60,70,70,70(lbs)
– rope hammer curl – 45,60,70,70,70(lbs)
– cable lateral raise – 15(lbs)
TRISET
6 sets, 5 reps
– reverse grip tricep push down – 70,80,90,90,90,100(lbs)
– cable bicep curl – 70(lbs)
– cable front raise – 25,40,40,40,40,40(lbs)
TRISET
2 sets, 15 reps
– seated DB press – 15(lbs)
– over head DB tricep ext – 20(lbs)
– preacher curl – 25,20(lbs)
Jump Rope
Tabata 8x : 20 sec work, 10 sec rest
High Knees
Tabata 4x : 20 sec work, 10 sec rest

Steady-State Cardio: 30 minutes

STRETCH

And for today – normally this would be a REST DAY, but the gym is closed tomorrow, so I plan to have a REST DAY tomorrow.

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

KB Swing
Tabata 8x : 20 sec work, 10 sec rest
High Knees
Tabata 8x : 20 sec work, 10 sec rest
Burpee
Tabata 8x : 20 sec work, 10 sec rest

Steady-State Cardio: 15 minutes
_______________________________________________________________

Meal prep today as well. I may play with my plan a bit – give myself a little bit of variety for next week. I’m got myself a very busy day tomorrow with a consultation, a BCA, Bootcamp class and two PT sessions. 😀

This is amazing, I am truly grateful for all class participates and clients! I’m so beyond thrilled to be doing what I love! I looking forward to the future, but I’m loving right now!!

-Sam

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