Wednesday, September 19, 2012

What I Ate Wednesday & NO Cardio!

Yep, you read that title right- no more cardio! Summer is wrapping up in these next few weeks which means the bathing suits are being tucked away....this also means it's time to grow!! Over the winter months I'm going to focus heavily on building more muscle, which means it's time to cut back on the cardio. I'm going to keep doing James Wilsons workouts, but I'm not going to do any additional cardio. Now, keep in mind these workouts are intense and circuit based, so my heart rate will be up the entire time and I'll still be burning a good amount of calories. Realistically, for someone my size, a cardio session is only going to burn about 100 calories- so cutting it out is just going to allow those 100 calories to go toward muscle building, and also give my body a bit of a break. Additionally, I'll probably bump my carbs up a bit too because I find it's easier to build muscle this way.

When I finish up with the program (in mid to late November) I will switch from the circuit style training to just lifting heavy, super setting, and drop setting. I'll cut out the active rests and drop my reps down to the 6-8 range. When I start doing this I'll be sure to let you know and I'll start posting my own workouts again!
 


Yesterday was a rest day for me so I had a little extra time before work. I made some coconut flour protein pancakes (protein powder free!) with blueberry greek yogurt spread on top. I want to make these once more before I post the recipe, so you'll have to stay tuned! 


Snack was the typical cottage cheese, oats, cinnamon, and Truvia. I also added a splash of almond milk to make it a little more cereal-y. 


Chicken Chili over lettuce with a dollop of greek yogurt for lunch. I wish I would have added a little brown rice or avocado to this because I was hungry about an hour later!


Snack 2 was a turkey burger (that I forgot about on the grill... obviously..) and celery and carrots with pine nut hummus. 


Clean pizza for dinner- extra Turkey Pepperonis are my guilty pleasure :) They're technically not clean, but I love them! 

And, I had my usual casein pudding with peanut butter before bed.

Happy Wednesday! 

Do your fitness goals change throughout the year? 






27 comments:

  1. My goals definitely change throughout the year. I am also cutting out cardio at this point, other than playing soccer, but I am also trying to cut out all sugars, grains and dairy for 8 weeks to see how my body reacts. I think the winter months are perfect for lifting heavy, eating more carbs and trying to grow. I plan on bringing back healthy grains and dairy in mid-November when I start lifting heavier. It's always good to keep the body guessing and have periods of rest!

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  2. I love that you have planned that far in advance. I am so bad for not planning out my workouts. Way to keep on track! Can't wait to see your posted workouts and that recipe you just promised.

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  3. Currently I am lifting heavy every other day/cardio on the off days (with 1 or 2 rest days). Sometimes, I'll double up & do weights & cardio(running is my love). I'm seeing some great results as far as muscle-shaping goes, but I'm still trying to lose some fat, so should I continue w/ the cardio?

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    1. If what you are doing now is working, I say stick with it!

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    2. So you think I will continue to lose fat w/ what I'm currently doing? Thank u! :)

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  4. First let me start by saying that I love your blog. I am currently toying with whether to do cardio or not to do cardio. I did the Jamie Eason Livefit Trainer last year and made it through the First week of Phase 3 then stopped. I saw great muscle gains, but not that much fat loss so I want to try it again. I'm on Day 2 now but I'm also having to run some to prepare for a Half-Marathon Oct. 21. Any suggestions on how to balance all of this out and what has worked for you in the past?

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    1. Well, you have to train for one or the other- fat loss or muscle gain... it's very hard to do both at once and if you can do it, it's going to take a much longer time. I would say train for your marathon, and once you're done you can scale back the cardio and focus on muscle growth for a while.

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  5. Nice girl! Looking forward to seeing the results! Your breakfast looks great btw :)

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  6. For the last two years I have focused on getting lean for shows in the beginning of the year, so spring is generally geared toward that. Then Summer is all about having fun and being outside, which generally means more cardio. Then in the fall it's football season so it's more about making sure I don't lose my abs due to saturday drinking!

    Now that I'm not going to compete again I am sure I will need to step my cardio game up after the first of the year, but generally speaking, I am all about working on my strength, speed, power and gaining muscle. My calories are up and my workouts pretty much are focused on the heavy lifts and high intensity interval training.

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    1. I love when I can eat lots and not worry about too much fat gain because of intense workouts!

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  7. I'm still aiming to lean and tone until mid November because of a wedding that I'm attending in Cancun. After that though, I will cut out cardio and build more muscle as well which I'm looking forward to because I hate cardio and I will enjoy eating more calories per day!

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  8. I love turkey burgers but I haven't had one in so long! The combo I really want to try is shredded zucchini and carrots in the meat before grilling! That would be awesome :)

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  9. ahhh I can't wait to transition to the growing phase!!! I'm so ready!

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  10. you know I love you right, girl?????? ;)

    seriously, I am so happy for you and excited for you to start growing again :) You made SUCH impressive gains during each program you've done, so this is really exciting! I cannot wait to see your muscles grow even more! Maybe we can support each other?

    Thank you for showing your eats on a REST day. I am not sure if you've noticed, but there aren't many rest days that occur through the blog world and I love that you actually share your EATS on rest days. I know you've done this before, but I just needed to state the fact ;)

    Anyyyyways, I need to go shopping now because I really want your mid morning snack for tomorrow ;) muahahaha!

    I also want that pancake recipe! I love NOT using protein powder if I don't have to! Email coming your way babe xoxo

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  11. At first, I thought that was a bagel with cream cheese. I'm glad to know it's healthier!

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    1. Ha. I think my body would literally shrivel up if I ate a bagel and cream cheese. That's a whole lot of gluten and dairy!

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  12. Wow! So hungry now! Lovin your blog! So inspirational

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  13. i love putting greek yogurt on top of everything. I just recently started topping pancakes with it instead of syrup! that flavor is sooo much better! (:

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  14. i just got some coconut flour and love experimenting with it. Can't wait for the pancake recipe

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  15. Good luck w/ your new transition hunnie!! :)

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  16. Those pancakes look out-of-this world! Also, where do you get that pepperoni?! My husband has been craving pepperoni pizza, and we've enjoyed the various clean pizza options out there, but I haven't yet been able to replicate that.

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  17. how do i do a bucket list like that?

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  18. Hi Little B!

    You say "protien powder free!" like it's a good thing that's there's no powder in them...is that what you meant? If it is I need to make some changess, I eat protein powder in almost everything!!

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  19. My goals tend to naturally change depending on the seasons. I definitely think winter is the best time to bulk! Even though I live in a warm place, our houses aren't heated so I am always all bundled up, and I swear lifting heavy raises my core body temperature for longer than cardio...but that could all be in my head!

    Are you doing weeks 13-24 of James Wilson's program? I am on Week 7, and I keep seeing references to workouts beyond week 12 on the Facebook page, but I can't see any info on the page about purchasing them! Am I imagining things?

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  20. hey just wondering if you are going back to week one of james program or are you starting week 13. I did week 6-12 n than did it again i'm on week 11 but plan on doing the week 13-24. Just wondering if you are redoing it or going to week 13. Love your blog:))))) you look great

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