Accountability post – are you sticking to your diet and drinking your gallon of water today?? I checked in earlier this week and shared my breakfast and let you know that as I work my way through this trainer, and finish up the Bodybuilding.com 250K Challenge, I am really being mindful of my diet. I have completely cut out sugar and alcohol and in just under a week, I am down 3 lbs. I know I say the scale doesn’t matter, and truly, it doesn’t, but as I finish off this program I am going to do a weekly weigh in, strictly for curiosity sake. I will hands down say that the proof will be in the before and after photos, and how I feel anyway – so that number will just be what it is, a number.
Diet is key no matter what the goal of your fitness routine is. I’ve said it before and I will say it time and again, if you are not eating enough of the right calories or flat out enough in general, you are not going to achieve the results you want. And we can all agree if you are eating too much of the wrong foods, you aren’t going to achieve the results you want. You need to eat to fuel your body, so it has enough energy to perform at optimal levels to get you through these intense workouts AND continue building muscle. Calorie restriction can actually slow down your metabolism, which is maybe why you are stuck in a plateau, and if you are trying to compensate with over training…..it’s just a slippery slope. Don’t go there!
Below is a typical macro breakdown for me, along with a few of the meals I have eaten this week. For more of what I eat and other insights into my life, follow me on Instagram @smileykels Keep in mind, just because these target ranges are right for me, doesn’t mean they are right for you. We all have different bodies and goals and through trial and error, this is currently where I am at : My Total Daily Macros : 1700-1800 calories, give or take; 150-158g Carbs; 150-158g Protein; 56-60g Fat
Dinner :: 1/4 lb. 93% Lean Ground Beef Patty, 1/2 cucumber, 1/2 red bell pepper, 1.5 cups roasted asparagus
Not Pictured :: 4 Kalamata olives, 1 Tbsp reduced fat feta
Macros :: 314 cals | 19g Carb | 32g Protein | 14g Fat
This week’s theme is TRY – and you know know I’m all about that!! Here is what Ashley says our Week 1 mission is : Complete every exercise, every set, and every rep. You may be intimidated, you may be afraid, but if you find the courage to complete the workout each day of Week 1, you’ll be on the right track to showing the world just how amazing you are!
All of my Day 5 scores are below – this was my favorite one rep max lift of the week!! Due to time and other things I needed to do today, I found my 1RM and came home to do my conditioning which was BodyRock Real Time Challenge Day 23.
Day 5 : Max Deadlift & Metabolic Conditioning
Warm Up – 5 minutes Stair Stepper
STRENGTH : (1RM Deadlift)
Set 1 : 10x 65 lb bar
Set 2 : 10x 95 lb bar
Set 3 : 6x 135 lb bar
Set 4 : 4x 155 lb bar
1RM Attempt 1 : 1x 185 lb bar
1RM Attempt 2 : 1x 200 lb bar
1 RM Attempt 3 : 1x 215 lb bar
1RM Attempt 4 : 1x 225 lb bar
**Real Time Challenge Day 23 (no burnout) :
**Denotes my addition or change to original plan. Original circuits can be found here : Charlie Mike : Day 5
Celebrate all of your little victories, and remember, don’t be afraid to fail, be afraid not to TRY!!