Hello, Happy Monday, and thanks so much for checking out my blog and following my fitness journey! As I talked about in my Life & Training Update blog post, I am currently unable to hire a coach to make my meal plans and workout plans like I have for the past 4 years. Because of this, I am trying to create my own meal plan and work out plan that is (to some degree) informed by science/research!
Since I don’t have tons of time because of school, I am not personally going out to find and synthesize the best available evidence for each component of my plan. Instead, for right now, I am following recommendations from ISSA textbooks and Layne Norton’s Prep Guide, which are both informed by evidence!
Reminder from my Life & Training Update, my current goals are:
- Overall Weight Goal: Reduce back down to pre-prep weight slowly (target roughly 130lbs) and then find the highest possible caloric intake I can consume regularly while maintaining that weight.
- Strength & Training Goals: Focus on back (for my jaw issues), glutes/hams (for my sad glute genetic issues), and quads (for my knee issues), and mid-rear delts (to expand my #deltgoals status from just anterior delt goal to full delt goals).
- Cardiovascular Goal: Improve overall health and ability to hike easily!
Phase 1 Meal Plan
Yesterday, I posted my Phase 1: cals, cheats, and supps blog post that breaks down the calculations for my caloric intake and macro breakdown and provides an overview of my supplement regime right now.
Here is a summary from the post:
- ~3,000 cal deficit for the week and roughly 1,710 calories a day
- Targeting 1lb weight loss per week
- 26% protein, 20% fat, 54% carbs
- Will take roughly 8 weeks if following perfectly. Not anticipating reaching goal before the New Year.
- Supps mainly vitamins and some workout optimizers
This week, I won’t be incorporating any cheat meals but will have pre-workout donuts! I am going to track my macros with MyFitneessPal to make sure I am hitting my macro/caloric daily goals. Using MyFitnessPal also allows you some flexibility in what you eat – as if you track, you can switch up your meal plan each day as long as it is in line with your calculated macros (and you can monitor that). I am going to eat roughly 5 to 6 meals per day.
Here is an example meal plan (and likely what I will eat every day):
- Breakfast: 40g of oats, 1/2 scoop of caramel protein powder, 1 tablespoon of sunflower butter
- Lunch 1: 100g of basmati white rice, 100g of salmon, broccoli
- Lunch 2: 100g of basmati white rice, 100g of lean protein (white fish or chicken breast), veggie of some sort
- PM Snack: 1/2 cup Cottage Cheese, an apple, cinnamon and stevia
- Pre-workout: DONUT
- Dinner: 2 pieces of whole wheat bread, light margarine, 1/4 cup of egg whites and 1 whole egg
**Technically this puts me at 218g of carbs (50%), 39g of fat (20%), and 127g of protein (29%). This is a bit over my protein goal and a bit under my carb goal. Like I said in the carb post and the update post, it doesn’t REALLY matter as long as you are hitting your minimum protein and still in a caloric deficit.
Phase 1 Workouts
- Like I said in my update post, I am going to do 2 back focused days, 2 lower body focused days, and 1 upper body circuit type day with 90 minutes of steady state cardio per week.
- Based on recommendations from Layne’s book, I am going to do my cardio either on my rest days from lifting or post-workout.
- For back days, I am going to do a heavy day (5 sets of 5 reps) and a lighter day (~4 sets of 10-12 reps).
- For legs, I can’t go too heavy because of my knees and can’t do plyos so will do a quad/calf focused day and a glute/ham focused day around 10-12 reps (heavy-ish weight).
- I am going to try to do at least 1 rear delt workout per day as per the suggestion of my massage therapist! He made a good point by saying, you don’t work your shoulders during the day so they don’t need a rest day! I also have super underdeveloped rear delts and have a tough time activating, so I am going to try to incorporate as much as I can.
- Arms & chest are not my focus right now and will just incorporate 3-4 workouts total per week of each muscle group tacked on to other workout days.
- I will try to add some “lift until failure” sets.
Layne’s book suggests working each body part a certain number of times with a certain number of “until failure” sets…I have not read this section in detail yet and I want to focus on the nutrition aspect first, and move to maximize benefits from workouts later (as I also have the ISSA personal training textbook as well I want to read).
I will post my workouts on instagram after I test them out 🙂