100 Days, Fitness, Personal

October 10, 2017

Before + everything you want to know // Day 1

I was trying to be super upbeat and positive and exaggerate my excitement for this post because I really want this to motivate someone. But I have to say it feels strange going from these often poignant, calm and reflective posts and then trying to suddenly flip a switch to this really Richard Simmons-y “COME ON, YOU GUYS! BE A PONY!!” tone in regards to my fitness posts. It really doesn’t feel genuine, and kind of does feel preachy. And although I definitely get excited over goals and meal plans, I can’t say I’ve ever been at quite a Simmons level of excitement. So I’ll likely treat the whole fitness aspect of my blog much like a diary, but like a diary that I left out in the open for everyone to sneak a peek at. You can see what works for me, what doesn’t work, copy whatever you think will work for you, and then we can talk all about it together. Sound good? Good. Let’s go.

 

 

STATS

Starting weight: 142 lb

Measurements:

  • Waist: 29
  • Hips: 40.5″
  • Arms: 12″
  • Thighs: 24″

 

Goal Weight: 128 lb
Milestone #1 Goal: 137 lb

ON THE MENU + WORKOUT SPLITS

I’m trying to keep things simple so I’m more likely to stick to the plan. I’ll keep the same items in rotation until I get bored. One of the hardest parts for me is going to be making dinners kid-friendly. I really want them eating just as healthy as I will be, but since all three of them are picky in one way or another I don’t want anything lacking in flavor and excitement. I’ll be experimenting with different flavor combos while sticking with a general menu of protein + veggie to keep it easy.

As for workouts, I’m grabbing exercises from different websites/youtube videos (I’ll link my favorites on Friday!). I meet with my trainer once a week, and I’ll be taking Sundays off. Breaks for rest are important, and Sunday tends to be my busiest photography day anyway so it’s harder to get a workout in then.

 

MONDAY // QUADS + GLUTES

  • Breakfast : turkey bacon + egg whites + oatmeal
  • Snack : greek yogurt + berries + crushed almonds
  • Lunch : turkey burger patty wrapped in lettuce w/tomato, avocado, onion
  • Snack :  rice cake + almond butter
  • Dinner : chicken + salad

 

-5 min jog on treadmill
-Squats for 2 mins
-50 walking lunges
-Bicycles: 5 sets, 20 each side
-Planks: 4 sets. 1 minute, 40 seconds, 30 seconds, as long as possible
-Leg extensions: 3 sets of 15, add weight each time
-Leg press: 3 sets of 15, add weight each time
-Isolation weighted step ups: 4 sets of 12, 12, 10, 8 each side
-Bulgarian split squats: 3 sets of 10 each side
-Back squat pulses: 3 sets of 10
-Stairmaster 5 minutes on toes

 

TUESDAY // BICEPS + TRICEPS

  • Breakfast : omelette + oatmeal
  • Snack : protein shake
  • Lunch : chicken + sweet potato
  • Snack : spinach + cucumber + bell pepper slices
  • Dinner : taco salad

 

-15 min jog on treadmill
-Russian twists: 3 sets of 20 each side
-Push ups: 3 sets of 15
-Bench dips: 3 sets of 15
-Eccentric hammer curls: 3 sets of 15
-Skull crushers: 3 sets of 15
-Tricep extensions: 3 sets of 20
-Row 1,000 m + 15 burpees, 2x

 

WEDNESDAY // HAMSTRINGS + GLUTES

  • Breakfast : stuffed breakfast pepper
  • Snack : protein shake
  • Lunch : chicken pasta bowl
  • Snack :  rice cake + almond butter
  • Dinner : turkey burger patty wrapped in lettuce w/tomato, avocado, onion

 

-15 minute jog on treadmill
-20 burpees
-Bicycles: 5 sets, 20 each side
-Back squats: 3 sets of 20
-Glute cable kickback: 5 sets, 20 each side
-Leg curls: 4 sets of 15, add weight each time
-Straight leg deadlift: 5 sets of 20
-Jump squats: 4 sets of 20

 

THURSDAY // MEET WITH TRAINER

  • Breakfast : turkey bacon + egg whites + oatmeal
  • Snack : greek yogurt + berries + crushed almonds
  • Lunch : thai chicken lettuce wrap
  • Snack : protein shake
  • Dinner : chicken + veggie mix

 

FRIDAY // SHOULDERS + BACK

  • Breakfast : stuffed breakfast pepper
  • Snack : protein shake
  • Lunch : chipotle burrito bowl
  • Snack :  rice cake + almond butter
  • Dinner : salmon + salad

 

-15 Push ups + 50 Mountain Climbers + 75 Jumping Jacks, 2x
-Weighted side bends: 3 sets of 20 each side
-Russian twists: 3 sets of 15 reps
-Shoulder Press: 3 sets of 20
-Lat Pull downs: 3 sets of 15
-Upright Rows: 3 sets of 15
-Lateral Raises: 3 sets of 15

 

SATURDAY // FULL BODY

  • Breakfast : oatmeal + egg whites
  • Snack : greek yogurt + berries + crushed almonds
  • Lunch : chicken + salad
  • Snack : protein shake
  • Dinner : turkey burger patty wrapped in lettuce w/tomato, avocado, onion

 

-20 minute jog on treadmill
-Scissor kicks: 3 sets of 15 each side
-Mountain Climbers: 3 sets of 15
-Dumbbell Thrusters: 3 sets of 20 + 3 sets of a 30 second plank
-Incline Press: 3 sets of 15
-Bent Over Row: 3 sets of 15
-Over head tricep extensions: 3 sets of 15
-Upright Row: 3 sets of 15

 

SUNDAY // REST

  • Breakfast : eggs + turkey bacon + breakfast potatoes
  • Lunch : grilled chicken lettuce wrap
  • Snack : protein shake
  • Dinner : Cheat Meal

 

 

Check back Fridays for weekly weigh-ins, motivation, and an overview of how everything worked for me for the week!

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