I have given myself a 21-day challenge based on a comment from Coach Adam. Coach Adam claims I can be "contest ready" (meaning Ripped) in 3 weeks. Of course, that means I would have to follow a pre-contest diet and exercise plan in order to get there.
Since I don't believe him, I have decided to take on his little challenge to see if he is correct. I began this challenge yesterday (April 4, 2011). The plan goes like this: consume around 1500 calories and burn 800 through exercise. That means I would net around 700 calories daily. I felt really good about this, until I was nearly falling asleep during my first workout yesterday. I somehow managed to burn 400 in that chest less-than-spectacular chest workout.
20 minute warm-up on treadmill (pace 3.5, incline 14%)
Incline bench press
Flat bench dumbbell press
Hammer Strength Incline press
Chest Flys on the Pec-Deck machine
We did 3 or 4 sets of each movement, and to keep my heart rate up, I performed dumbbell snatches in between the sets. That is, unless I was napping. Okay, so I wasn't really napping, but it sure felt like it. Hey, the life of a trainer/college student is tough! Going to bed at 11 pm and waking up at 3 am each morning is hard on a gal that performs best on a full 8 hours of sleep!
Later in the day, I threw in a 40-minute jog/run/sprint that ultimately burned another 535 calories, for a grand total of 935 calories expended through exercise!
Of course, those 935 calories don't count if I pig out all day. Calories In vs Calories Out, right??
Yesterday I ate:
1/2 cup old fashioned oatmeal + 1 scoop of soy protein (chocolate flavored)
4 gm extra lean turkey + 1 cup of carrots
1 Myoplex Lite protein bar
4 gm extra lean turkey + 6 oz green beans
and another 4 gm extra lean turkey + 6 oz green beans for dinner
I also had an Omega-3 supplement, and I have to include the 3 sponge candies that were brought to me from Buffalo as a gift from my client Amy. I ate those immediately post workout so that the sugars would be used to replenish my glycogen stores, rather than put into storage themselves! My calories consumed comes to approximately 1450 (since I don't know exactly how many calories the candies were, I am estimating 150 for all 3 of them).
That gives me a net of 515! So I am good for the first day!
Bring on Day 2!!
