Gym Talk and Diet Update

I have always been very insecure about my body. This has been an issue since I was young. I never look in mirrors and I avoid people taking full body pictures of me. I have been on and off diets but this week makes two weeks of me being committed to eating for 8 hours and fasting for 16 hours, meal prepping my dinner, counting calories, and the gym. I can say that this is easier now. I still have a hard time getting all my calories in the eight hours but that’s where protein shakes come in handy. Last week was a horrible week and I am still in a funk and sad but every time I feel that coming on I have been able to take it out at the gym. The gym has become a place to let my feelings come out. I wanted to make this post on an update on what I am doing and I’ll keep tracking my progress. Also wanted to say Hello to my new followers on here. I am no nutritionist and I am not claiming to be that. Just giving my diet and workout schedule.

So last week was the first full week that I ran everyday. I downloaded the Nike Run App and that is a life saver. It is basically training me as a new beginner runner on how to progress in my running. When I first started back up at the gym I couldn’t run longer than two minutes straight. I am now at the point where I can run a full mile and longer without stopping. I didn’t think that could ever happen but it has! Get the APP!! Since last week I was in a funk, I decided to run everyday. It does give you rest days but I ran everyday. I also started lifting weights and that is the real deal. I always used machines that isolated certain parts of my body for workouts but now I am doing workouts with weights that work multiple parts of my body.

I am going to give you guys my schedule for workouts for this week to give you a better idea of what I am doing. Remember the running isn’t what I want to do, it’s what the app is telling me. If you’re an excellent runner then they have different levels for that as well. I started this week on weights and that always comes before cardio. If I wait to do it after I run, I won’t have enough strength to lift the weights effectively.

Monday:

Pushing Muscles

Dumbbell Bench Press 4 sets of 12 reps

Tricep extensions with a rope (2 different ways) Both ways doing 4 sets of 12 reps

Run 0.75 of a mile at recovery(comfortable pace)

Tuesday:

 Pulling Muscles

Lat Pull down machine 4 sets of 12 reps

Cable Rows Sitting Down 4 sets of 12 reps

Bicep curls with dumbbells 4 sets of 12 reps

Run 1.50 miles at recovery(comfortable pace)

Wednesday:

Legs

Squats with Barbell 4 sets of 12 reps

Lunges with dumbbells 4 sets of 12 reps

Leg Press Machine 4 sets of 12 reps

Calve raises machine 4 sets of 30 reps

Run 200m at max 7 reps (fastest you can go)

Thursday:

Pushing Muscles

Dumbbell Bench Press 4 sets of 12 reps

Tricep extensions with a rope (2 different ways) Both ways doing 4 sets of 12 reps

REST DAY – I am only running because it has been the only thing that seems to get my mind off of things. Run 1 mile at Recovery ( comfortable pace)

Friday:

 Pulling Muscles

Lat Pull down machine 4 sets of 12 reps

Cable Rows Sitting Down 4 sets of 12 reps

Bicep curls with dumbbells 4 sets of 12 reps

Run 0.75 of a mile at Recovery ( comfortable pace)

Saturday:

Legs

Squats with Barbell 4 sets of 12 reps

Lunges with dumbbells 4 sets of 12 reps

Leg Press Machine 4 sets of 12 reps

Calve raises machine 4 sets of 30 reps

REST DAY – I am only running because it has been the only thing that seems to get my mind off of things. Run 1 mile at Recovery ( comfortable pace)

Sunday:

No weights. Rest Day for weights.

Run 2.25 miles at a personalized pace over a prolong period

 

That is my workout schedule with weights for the rest of Summer. The running will change every week and again when I am running it is what the app is telling me. I am choosing to run everyday because I need that right now. It usually gives you two days of rest. I am comfortable with the gym I am at right now. At the end of the month I am uncertain if I am switching gyms but this push, pull, leg weight schedule will only change when I get stuck. I also wanted to point out that between each set of 12 reps I am taking a 30 second break. I have to give my muscles 48 hours of rest which is why the schedule is set up this way. Now moving onto my eating.

I won’t give how many calories I am eating but I will say that I hardly ever eat all my calories in the time frame I am supposed to. The app called Lose It is another app life saver. I can track all my foods and I put my calorie intake on there and if you don’t know what that is it helps you. This app is also free so be sure to get that. I haven’t gotten to the point where I am strict with my calories. I still eat bread but that is limited. I feel like I have more control over what I eat as long as I can count them. I do not eat fast food anymore. I consume over a gallon of water a day. Meal prepping my dinners is something that I love to do now. I include a lot of protein in my diet and chicken has been my go to. Mrs. Dash seasonings are really good if you don’t want a lot of salt in your food. I don’t so I love it. I feel like if you exercise that is great but if you’re eating like crap, you will feel like crap. Another change I have noticed is that I am in bed pretty early and I wake up with a lot of energy. Fasting the 16 hours really seems to help me with that. This week I made some baked skinless/ boneless chicken with sides of broccoli, white steamed rice, and baby red potatoes. The meal has 500 calories in it. When I am far away from meeting my calorie intake I usually make myself a protein shake. I can go on and on about this but I just wanted to give an update on my weight loss journey so far.

I am learning how to fall in love with myself all over again and I used to turn to eating my feelings and now I have turned to exercising through them. I have new goals I am trying to reach and as long as I set my mind to it I know I can do anything. Thank you guys for the positive emails and comments. I express my feelings through writing sometimes and I am really sad right now, I don’t know when I will get myself out of this funk but I am trying and that’s all you can really do. I will have some makeup related blogs soon just bare with me.

until next time

-esswest

Here’s an example of what the Nike Run App looks like ( this weeks run schedule) and my meal prep from last week.

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