Monday, August 5, 2013

LiveFit Trainer Phase 2 Day 29

Welcome to Phase 2!
I was so excited to go to the gym today, because I absolutely love new workouts.  In this trainer, as the phases go on the workouts increase in intensity level and difficulty, and I am so ready to challenge myself!  Today was a new Back workout with added cardio; it went as follows:

  • Wide Grip Overhand Pullups: 3 sets of 10 reps
  • A superset of Bent-Over Barbell Rows at 3 sets of 8 reps and Seated Cable Rows at 3 sets of 8 reps
  • Wide-Grip Lat Pulldown: 3 sets of 10 reps
  • One-Arm Dumbbell Row: 3 sets of 8 reps (I just realized I did 10! Oops!)
  • Hammer Strength Lat Pull: 3 sets of 10 reps
  • Hyperextensions: 3 sets of 8 reps (Again, I did 10 reps.)
  • 30 minutes of medium intensity steady state cardio, i.e. running, elliptical, step-mill

First, I want to talk a little bit about supersets.  Supersets include two or more workouts that you complete without rest in between.  For example, today I did 8 reps of Bent-Over Barbell Rows, then ran over to do 8 reps of Seated Cable Rows before resting between sets.  Supersets are higher intensity, because you have less rest time.  Let me just tell you my back is so tight after this workout today.  Seriously, putting on a bra is difficult.

Now with the medium intensity steady state cardio, I chose to run on the treadmill.  Again I stress that I am not a runner, but I wanted to challenge myself today.  I chose to run on the treadmill at a steady speed of 4.4 mph.  For me, this is pretty moderate intensity as I knew it would be difficult for me to run at the speed non-stop for 30 minutes, but I did it!!  I was sweating like a pig but so proud of myself afterward!

In looking at the diet for phase 2, it is very similar to phase 1, except the mid-afternoon snack and dinner are flip flopped.  The goal here is to get your starchy carbs in even earlier in the day to really help burn up the fat.  So here was what was on the menu for me today:

Breakfast (~10:00 AM):

  • 1 La Tortilla Factory Low Carb High Fiber Wrap
  • 6 T liquid egg whites
  • 1/4 green bell pepper, chopped
  • 1 slice of Go Veggie! Pepper jack Lactose Free cheese
  • 2 T Organic Nash Brothers salsa
Lunch (~1:00 PM):

  • 4 oz. 99% fat free Honeysuckle White ground turkey
  • 1/2 c. brown rice
  • 1 c. steamed broccoli
  • Walden Farms Balsamic dressing
Mid-Afternoon Snack (~3:00 PM):

  • 4 oz. chunk white tuna in water from a can
  • 2 c. romaine heart lettuce
  • Walden Farms Italian dressing
Dinner (~7:30 PM):

  • 4 oz. 99% fat free Honeysuckle White ground turkey
  • 2/3 c. edamame
  • Walden Farms Italian dressing
Evening Snack (~10:30 PM):

  • 1 1/2 c. unsweetened almond milk
  • 1 scoop Body Fortress vanilla creme whey protein powder
  • Walden Farms caramel syrup

I will need to make a quick grocery run tomorrow as all of my Walden Farms stuff got used up!  If you haven't tried Walden Farms, I suggest you go out and do so now!  It is calorie free, sugar free, carb free, fat free, gluten free and just about everything free, except for the price.  I have probably tried the majority of their products.  The only one I really don't like is the peanut butter.  I use the chocolate syrup, pancake syrup, caramel syrup, salad dressings and BBQ sauces frequently as I don't change my meals around too much.  Using the different sauces really helps to change up the flavor without adding extra calories!

Off to bed now!  I will be getting up early for Chest/Abs and cardio before work!

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