So here is my update!! If you ready my last post, you know that I'm re-starting my favourite program MI40X , and it's going WAY BETTER than it did the first time. This is a MUSCLE BUILDING program, but the first time around I was in a caloric deficit because I was slowly increasing my calories after my competition...THIS time I'm following the meal plan guidelines as well, in a caloric surplus and hoping for some lean mass gains over the next 40 days of HARD WORK!!!
|Love Warming up with my girls!! Do you look fwd to seeing certain people at the gym?? That's what gets me there on days that I just "don't want to"|
The first week I planned 2050 Calories daily with 40%p/20%c/40$f. This is a great breakdown for me right now, 1. Because I LOOOOVE fats
and 2. Because I feel that I have become somewhat insulin resistant (carbs react by making me feel bloated, sluggish and I lose mental focus.)
3. Because the addition of extra fats keeps me feeling more satiated throughout the whole day, no energy slumps.
My program was 6 days/week. Body part type split, with extra shoulder sessions over other body parts. One the 7 day (my day off) I ate an additional 600 Calories in Carbohydrates...you can say a cheat meal, or treat, however I ALWAYS choose healthy low glycemic foods!
My diet was uploaded on my newly updated website OPERATIONLEAN for any of you to download and use yourselves. I have yet to upload my next meal plan, but I will be adding it soon!!! Be sure to subscribe so you don't miss any new diet updates!!! There's going to be LOTS of FREE meal plans and workouts added in the near future!! I just have to find some time to write them!!! For now, I'll just share mine :)
Here is one of my FAVORITE recipes for hitting my fat intake....this was added to my meal plan this week.
It's made with coconut oil, PB2, cocoa and stevia to taste!!! SO EASY...if you need even MORE fats, you can use natural peanut butter instead of the PB2 :) Just finished a couple before I started writing this post!!! So delicious!
I was also doing warmups on the bike, and two higher intensity cardio sessions to keep the fat gain at bay and get the blood flowing.
Week 1 Results : Other than the fact that I felt great over my first week, I didn't gain any weight :( I WANT to be gaining a little bit of weight, sooooo
Changes for this week:
1. Increased my calories to 2200 with the same macro breakdown.
2. Kept my warmups daily, but eliminated my cardio sessions.
3. I have to do better with my water intake...it's starting to get chilly here in Calgary, so I'm not craving it like I normally do in the summer. This Hydrate Bottle is helping me get back on track!!!
|Want your own Hydrate Water Bottle?? Be sure to check them out on Facebook!! HYDR-8 WATER BOTTLES|
Here are some things to keep in mind when working toward your own goals :
1. Make sure you have a way to track progress, so you know when to make changes.
2. EVERYONE is different, and there are NO COOKIE CUTTER ways to do things. It's about trial and error. If your results aren't what you want, something has to change
3. If you are wanting to gain, and you don't, you either have to BURN FEWER Calories, or EAT MORE Calories, it's as simple as that!!! The challenge comes from consistency. If you aren't consistent, you will have no idea what to change. AND patience. You may be lucky and hit the nail on the head the first week...you may continue to see progress for weeks (more common for people new to exercise and good nutrition) BUT
4. You will EVENTUALLY hit a plateau and need to use outcome based decision making to change things, and BUST THRU it!!
Good luck with your goals this week, and I will chat with you soon!!!
"you can't do what you've always done and expect a different outcome"