Monthly Archives: April 2013
Ok so here’s the 411 on post-workout meals: THEY ARE VERY IMPORTANT!!!
If you are serious about seeing results & already put in the effort by working out regularly and eating clean..then make sure you are feeding your body properly once you’ve finished killing it at the gym.
Your post-workout meal will depend on your goals..whether you are aiming for fatloss or building serious muscle.
The aim of a post-workout meal is to replenish your body’s energy stores and repair muscle tissue. After a good iron pumping session your muscles are depleted of nutrients..especially carbs & electrolytes (potassium). A good post-workout meal will be high in protein (this helps repair your muscle tissue) and carbs (replenishes energy stores).
Here is my post-workout meal..I must admit that I look forward to it 🙂
- 1 scoop of Diesal Protein- chocolate= 107 calories; 26g protein; 0.5g carbs; 0.5g sugar
- 1 scoop of Mutant Rehab- mixed berries= 145 calories; 9g protein; 27g carbs; 0g sugar
- 2 rice cakes- original= 70 calories; 2g protein; 14g carbs; 0g sugar
Ok so there are SIX weeks till showtime. I must admit I haven’t been 100% on top of my game. This week has proven to be the most difficult yet. Due to unexpected occurences I am home all week. My workouts have been totally modified. I have had to make due with the little equipment I have in the basement.
My arsenal includes:
- a TRX
- 40 pd kettlebell
- 15pd dumbbells
- old school bench and weights ( by old school..I literally mean it; cement weights, that bench with the attached leg curl/extension)
- a punching bag
- skipping rope
- yoga mat
I did legs on Tuesday. Was able to get in sumo deadlifts. Instead of leg curls for the hamstrings I did single leg RDL with the kettlebell. Then I did bulgarian split squat with 30pds superset with trx piston squats. I threw in a mini circuit of rear delt flies, pike pushups, 40pd weighted crunches & leg raises..(since I missed shoulders on monday). I am feeling the results of that workout today..good old DOMS!
I sent my biweekly report a day late (monday) which I hadn’t ever done. I was expecting to get a lecture from coach..but to my surprise she responded very positively to my picture update. She said I have noticeably tightened up & leaned out. This brought a huge smile to my face. It just goes to show how your perception of things changes when you’re feeling down in the dumps. Mind you, I had been getting lots of comments from my clients on how my arms are looking so much more defined or how much smaller my waist looks. But one bad week totally threw me off.
Then last night I got a new workout plan from coach. Nutrition will be the same (yay :s) and every 6th day I am going to be doing a heavy carb day. By heavy I mean HEAVY.
Workouts are including a lot more cardio…15min of skipping as soon as I wake up on some days. I do lower body twice with one of those days finishing off with a killer lower body circuit.
I will start this new workout schedule on sunday. Will see how it goes.
Today I will manage to do back & biceps. I will also throw in some bag work along with my skipping intervals.
The Turkish Get-up
This has to be one of my favorite exercises right now. I had done it only a few times before.. But I can say I mastered it this past July when I took a kettlebell training course.
Apart from being one of the most functional exercises ( I would categorize it right along with dead lifts), it totally builds your confidence when you can handle a chunk of iron with grace.
I started off with 35pds, then one afternoon I decided to challenge myself & was able to handle a 50pd kettlebell with ease. (Mind you, I was only able to get in a couple reps on each side).
The awesome benefits of this exercise?
• Strengthens your shoulder girdle. In order to keep that kettlebell from falling into your face the scapula must keep retracted & as stable as possible. The continual motion of the exercise challenges the entire shoulder girdle in multiple planes to work constantly to stabilize the weight.
• Core. Trust me you will feel your core after doing a few of these. Your core works overtime to stabilize you as you go from the floor to standing. Try it & you will experience first hand.
• Strenth. The TGU is really like 5 exercises in one (in progression): Floor Press, Weighted Situp, Weighted Plank, Weighted Lunge/Split Squat/Squat, and overall isometric hold. The more weight you do with each, obviously you will get stronger.
• Proprioception. When you have a big chunk of iron directly above you, you become super aware of each part of your body and where it’s at and where it needs to go. You will notice how the slightest adjustment affects what you’re doing and becomes immediately clear.
• Balance. I think this speaks for itself. Any deviation from proper form will send that kettlebell (or you) right down.
• Focus. You have to constantly focus and be aware of every movement throughout this exercise. After getting in more then 3 reps will power is what will help fight off fatigue & let you get in that last rep (or two).
• Grip. A big one for me. If you have weak grip, this will help strengthen those forearm & wrist muscles. Your wrist an forearm work to keep any lateral movement of that kettlebell from occurring. You will feel it the next day.
These are just some of the benefits of this exercise. Kettlebells overall are great to use in your routine.
Ready in 40 minutes • Makes 12 servings
• Oil spray
• 4 scallions, minced
• 2 carrots, shredded
• 1/2 red pepper, minced
• 1/2 zucchini, shredded
• 14 egg whites
• 4 whole eggs
• 1/2 tsp basil
• 1/4 tsp oregano
• Dash sea salt and pepper
1. Preheat oven to 375°F. Coat a 12-muffin tin with a little oil to prevent sticking.
2. Combine vegetables in a big bowl. Fill each muffin tin 2/3 full with vegetables.
3. Whisk eggs and seasonings in a large mixing bowl.
4. Use a 1/3-cup measuring cup to scoop egg mixture and pour slowly into each muffin tin. Egg mixture should fill tin the rest of the way. Bake 30 minutes or until muffins have risen and are slightly browned.
Nutrients per serving (98 g):
Calories: 56, Total Fats: 2 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 71 mg, Sodium: 93 mg, Total Carbohydrates: 3 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 7 g, Iron: 0.5 mg
STORAGE TIP: Muffins will keep up to one week in the refrigerator or can be frozen. If freezing, allow to thaw in the refrigerator overnight.
So Phase 2 started on Wednesday. The training has been right on. Only yesterday I had to change a few exercises around since I did my workout from home. Did not feel up to driving all the way to my gym to just workout…so did it from home. Only had to substitute the last 2 tricep exercises with different ones & cardio was skipping instead of treadmill.
This phase I’m pretty much destroying my muscles. Weight is heavier, but I notice how much stronger I’ve gotten. By the end of my workouts I am extremely shaky. I’m convinced that if it wasn’t for my Mutant- Rehab(I mix this with my protein shake after my workouts) DOMS would render me immovable. But I LOVE that feeling of my muscles burning as I struggle to get those last few reps in. I usually don’t have a spotter as I prefer to workout solo, so I have to pause for a few seconds before continuing. Along with some grunts (and maybe a curse word or two?!) I finish off my set.
Food. Thats what got me this week. My goal is supposed to be 90% adherence or higher. FAIL for me…I’d say 50% if I’m lucky. It’s not that all my meals would be bad. Just that 1 meal would not be part of the plan. Which counts as an X. :(. I blame it on this long weekend.. During the week I’m pretty good at staying on schedule, but come the weekend its hard. Breakfast is always right on..its meals 3-6 that can be off track.
So as I start this new week I’m really going to aim for 100%. Maybe from here on out (till may 25 that is) I will become a hermit. Just leave the house to train my clients, train myself, then straight back home. Ok, and of course the necessary trips to the grocery store and such. But other than that I need to get a hold of this ‘situation’ as time is ticking.
Good luck to me!