✴Happy New Year! ✴
This has been one heck of a year, full of lots of ups... and lots of downs. I'm not going to say I'm excited for the new year and all that, because what I've come to learn is that you just never know what can happen in life, or what God has planned for you. You can hope and plan for the best, but God always knows better,so all you can really do is choose to make the best of whatever circumstance you find yourself in and just trust Him. I know His plans are for my ultimate good, even when it doesn't feel like it in the moment. My plan for the new year is just to keep on trusting.
I don't have any resolutions or goals for the New Year. I know, shocking, right? There's nothing wrong with that if it's your thing, but I feel like anytime I want to improve or change things in my life, I do it right then and there. I don't need a new year or a "fresh start". To me, every day is a fresh start.
Anyways, today I thought I would share with you all what my nutrition will be looking like since I do want to put on some weight(what's new, I know...). I have been slowly upping my carbs the last couple years, but my weight has pretty much stayed the same. I've never gone super high with my carbs, since I like my fatty foods so much and am not going to cut my fats to like 50 grams like so many fitness people do. I gots to have my peanut butter, sorry!
So I'm just going to keep my fats the same and keep on upping the carbs to hopefully put on a few pounds. Consistency with eating the same amount every day is my problem, especially lately, so if I can get better with that, I'll be set!
Here's what my workout days will look like for a high carb day:
Meal 1-
This has been one heck of a year, full of lots of ups... and lots of downs. I'm not going to say I'm excited for the new year and all that, because what I've come to learn is that you just never know what can happen in life, or what God has planned for you. You can hope and plan for the best, but God always knows better,so all you can really do is choose to make the best of whatever circumstance you find yourself in and just trust Him. I know His plans are for my ultimate good, even when it doesn't feel like it in the moment. My plan for the new year is just to keep on trusting.
I don't have any resolutions or goals for the New Year. I know, shocking, right? There's nothing wrong with that if it's your thing, but I feel like anytime I want to improve or change things in my life, I do it right then and there. I don't need a new year or a "fresh start". To me, every day is a fresh start.
Anyways, today I thought I would share with you all what my nutrition will be looking like since I do want to put on some weight(what's new, I know...). I have been slowly upping my carbs the last couple years, but my weight has pretty much stayed the same. I've never gone super high with my carbs, since I like my fatty foods so much and am not going to cut my fats to like 50 grams like so many fitness people do. I gots to have my peanut butter, sorry!
So I'm just going to keep my fats the same and keep on upping the carbs to hopefully put on a few pounds. Consistency with eating the same amount every day is my problem, especially lately, so if I can get better with that, I'll be set!
Here's what my workout days will look like for a high carb day:
Meal 1-
1 cup oats, 1 spoon pb, 1 banana, 1 scoop whey protein
Meal 2-
1 scoop whey protein with almond milk, 60 grams carbs via smoothie, cereal, or bagel.
Meal 3-
2 eggs + egg whites, sprinkle of low fat cheese, 8 oz roasted potatoes with ketchup
Meal 4-
3 oz lean meat and an apple or pear(or any fruit), 2 rice cakes
Meal 5-
1 cup rice or pasta, 2 spoons salsa, 3 oz ground turkey(mix of 93 and 97%)
Meal 6-
1/2 cup cottage cheese or a Triple Zero yogurt, 2 spoons of pb, 2 rice cakes
Here is what I plan on my workouts looking like, but I'm sure it's subject to change, as always:
UPPER HOME
WORKOUT
|
UPPER GYM WORKOUT
|
1a)HSPUs- 4x amap
1b)Pullups-4xamap
2a) DB row-3x12
2b)Pushups-3xamap
3)Lateral raises 3x12-15
4) Glute burnout+abs
|
1)Bench press 3x5/4x4/3x3/3x1
2)Push press 3x4-6
3)Tbar row 3x8
4)1 arm cable row 3x10
5)Farmer’s walks or suitcase carries + pullaparts
|
LOWER HOME
WORKOUT
|
LOWER GYM WORKOUT
|
1)Single leg squat or reverse lunge
3x12-15
2)Single leg RDL or split stance RDL
3x12-15
3a)Dumbbell 1 ½ squat 3x10-15
3b)Foam roller leg curls 3x12
4a)Single leg hip thrust 3x12-15
4b)Band walks
5)Ab wheel
|
1)BSS
4x6-8
2)RDL 3x6-8
3)Pause squat 3x8-10
4a)Back extension or reverse hyper 4x10-12
4b)Band walks or clams 2x20-25
5)Feet elevated glute bridge 2x30
6)Walking lunges x150
|
Since it's the new year, and the temptation to go on some fad diet or "cleanse" or whatnot may be strong, I thought I'd share a few articles for you to check out before you succumb!
https://www.huffingtonpost.com/entry/things-to-focus-on-instead-of-weight-loss-or-dieting_us_5a46c219e4b0df0de8b06a32
https://www.niashanks.com/break-free-ugly-side-health-fitness/https://www.huffingtonpost.com/entry/things-to-focus-on-instead-of-weight-loss-or-dieting_us_5a46c219e4b0df0de8b06a32
http://www.healthybalancefitness.com.au/2015/12/things-you-should-quit/
Do you set goals or make resolutions for the new year? What are your workouts and/or your nutrition looking like lately?
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