ShapeFit.com

[katiesuarez]

Sunday:

#1: Apple, oatmeal w/ protein, coffee w/ cocoa and Splenda

Training:
• Warm-up jump rope 5 minutes
• Lunges 4 x 6
• Deads 10 x 3
• Pull-ups 5 x 5
• BB Rows 4 x 6
• BB BP 4 x 6
• Triceps Extensions 5 x 5

#2 PW: Protein shake and rice

#3: Sweet potato, wheat bread and tuna

#4: High-protein bran muffins (A recipe I’m still tweaking, nothing processed)

#5: Turkey, veggies and fish oil

#6: Turkey, veggies and fish oil

Christopheel, you were right about the deads. It is easier to do 10 x 3 than 4 x 6, plus I get more in that way.

Now, I have a question about calories and carbs. Yesterday, I had 300g carbs, 190g protein and 37g fat for a total of 2,293 calories. I know I need to eat above maintenance on weight training days. Since I only do weights on Wednesdays, Fridays and Sundays, should I eat only at maintenance and keep my carbs low the rest of the week? I only ask because Swanso recently posted he doesn’t have carbs PW on non-training days. Also, I read on Figure Athlete that maintenance is 10 x bodyweight, but I don’t like to go below 1500 calories. So, my question is how many calories and carbs should I get on HIIT days and on low-to-moderate intensity cardio days? I really want to hit 150lbs by the end of the year, but I want it to be muscle gains, not squishy Kate.

[swanso5]

- always do deads first in workout except if your doing o lifts
- maintanence will depend on your metabolic rate, that is only a genral figure
- you may need more fat cals
- have about 50% of post wts workouts carbs after hiit, maybe less but definately not more...on days i do sprints i have the same carbsa i have after wts simply because i love rice bubbles but others probably shouldn't do it, ecspecially if looking for fat loss which i aren't (well not on purpose anyway)
- low to mod days i'd go with a none but really if your looking for muscle gain you shouldn't be doing any fluffy cardio anyway...save the cals for recovery and growth i'd say...you're not gonna get fat with your frame

[Christopheel]

For calories, fats/carbs breakdown etc. You shouldn't worry a lot, your diet now is solid so :

Look in the mirror now, and look in one month, not satisfied, increase the portion by a little until you see significant gains (not fat !) every months.

You seem really really lean, so it will be easier to see if your eating too much (gaining fat) or not enough.

Personally before I reached the correct amount of calories it was long ... I started at like 2300 and reached 4000 but I am a men and I don't put fat easily.

SO, continue like this, no gains in a month : increase a little the portion.

For deads, yes do them first, they really kill. And you want to be at your 100% when doing them. Keep us update on the weight increment, we want to see when you will reach the big 100

[katiesuarez]

Monday:

#1: Coffee w/ cocoa and Splenda (I had a migraine that night, so I wasn’t up to eating a lot or exercising in the morning.)

#2: Protein shake w/ strawberries

#3: Yogurt, protein and flaxseed

#4: Chicken, veggies, olive oil and fish oil

#5: Chicken, veggies, olive oil and fish oil

#6: Chicken, veggies, olive oil and fish oil

Training: Still feeling a bit blah, so just a 15-minute bike ride around the neighborhood.

#7: Turkey breast and four whole eggs

Totals for the day:

220g protein
93g carbs (22g fiber)
66g fat
1,846 calories

Like I said, I’m not going to weigh myself for a while. If my clothes get tighter, than I know I’m gaining fat, not muscle.

Christopheel, I am halfway there on my deads! I think I could go up another 50lbs within three months.

I must say that the new routine you guys have me on is much better than what I was doing before. I swear I already notice a difference and I feel like I’m working everything much harder now. My butt and shoulders actually still hurt from last week. I'll have to post an updated pic next month.

[swanso5]

- just a tip....you know i donlt like chicken all one day, steak another etc so instead of having 2 proterin sources at one meal (turkey and eggs) you could split these up for 2 other meals and maybe only have chicken twice in the same day...you will be missing plenty of nutrients eating the same thing
- why won't you be gaining muscle if your clothes are tighter? take a waist measurement, that will be a bit more accurate

[Christopheel]

Most of my cloth doesn't fit anymore, even the jeans (no more place for quads), mirror is the best way to know.

50lbs over 3 months is easily doable don't worry ! You will reach your BW as dead fast.

[katiesuarez]

I know, Swanso. I just find it easier to cook the same stuff in the morning before I go to work. It’s hard to make poultry, steak and fish all in the same day. But I do try to have something different on a daily basis. Do you think it is acceptable to have tuna and salmon on the same day or is that too much seafood? Anyhow, I’ll try to do better tomorrow.

Let me rephrase my comment about the tight clothes: I don’t want a muffin top!

[swanso5]

try cooking something up that you can store for 5 days or so like a casselrole, stew or something which is 1 les thing to cook during the week

also make use of tuna, sardines, eggs and cold meats to avoid having to cook everything, everyday

if you know you're going to need to eat on the run then save the tuna etc til then and have the cooked protein when it suits best such as when you're at home or have something to heat your food up with etc

YOU WILL GET A MUFFIN TOP

[katiesuarez]

Tuesday:

#1: Apple, oatmeal w/ protein, coffee w/ cocoa and Splenda

Training: HIIT 10 minutes (five minutes jogging alternated w/ five 1-minute sprints w/ 2% incline), low-intensity walk 4.6mph + 5% incline

#2 PW: Protein shake

#3: Yogurt, protein and flaxseed

#4: Tuna, veggies, olive oil and fish oil

#5: Tuna, veggies, olive oil and fish oil

#6: Shrimp, veggies and fish oil

I don’t get it. Why will I get a muffin top?

[swanso5]

woops, YOU WILL NOT GET A MUFFIN TOP

[JKhoury1]

[Boss Man]

Cold meats, things like Turkey Ham, Turkey in a packet, sliced chicken.

Katie, don't do the Tuna thing that oftne the Mercury isn't too good.

I wouldn't even do it once a day, at least every 2-3 days, so the body doesn't get used ot it. It's a heavy metal.

As said, thigns like Turkey Ham, Sliced Turkey, packet Chicken, Occasionaly Low Fat Cheese, occasional Tuna, could all be your friends when you're working, and of course topping Protein up from things like Low Fat Pro-biotic Yoghurts, Whole-grain Bread, Nuts etc etc.

Then you can have hot Protein when you're at home, like Beef, Salmon, Eggs, Grilled Skinless chicken, Lean cuts of Pork, Soybeans now and then, Legumes and Rice sometimes.

All options to consider.

[katiesuarez]

I don’t care for ham, bacon and sausage. I also avoid cold cuts because of all the nitrates and nitrites. I must say that tuna is my absolute favorite. I wish I could eat that all day, every day. How about salmon? Is it okay to have that once a day?

I cannot keep nuts/peanut butter in the house. I have no control whatsoever. I find it way too easy to overeat, especially the peanut butter, so it’s best to not have them around.

[katiesuarez]

Wednesday:

#1: Apple, oatmeal w/ protein, coffee w/ cocoa and Splenda

Training:
• Jump rope five minutes
• DB Lunges 4 x 6
• BB Squats 10 x 3
• Chin-ups 4 x 6
• Pushups 4 x 6
• DB Rows 3 x 8
• Dips 5 x 5

#2PW: Protein shake and rice

#3: Sweet potato and salmon

#4: Yogurt w/ protein and flaxseed, fish oil

#5: Chicken, veggies and fish oil

#6: Chicken, veggies and fish oil

[swanso5]

the lower the reps pefgrderomed for an exercise, the sooner in the workout it should be performed so today's morder should be:

squats 10 x 3
dips 5 x 5
lunges / push ups / rows 4 x 6