Kicked off the challenge by running hills at the park. It may be fall, but it still looks like summer here in Arizona. |
But in all, the week was fine. The best part was that my weight and bodyfat decreased! My overall goal of the challenge is to reduce my bodyfat by 2 percent. I tend to maintain around 20%, but I like to push myself to get to 18% when I hover at 20% for too long.
After competing in figure shows and having to lean out to 12-14% bodyfat (which is hardly sustainable for anybody), I've found that 18% bodyfat represents the perfect mix of lean and curves that is right for me.
I experimented a lot with food this week. In my attempt to drastically cut out any processed foods, for the first time I tried making homemade bread and almond butter. They both came out pretty good, though I know what I'll tweak the next time around to make it just right. Even Hubby was happy with the meals -- he's my taste barometer. He can be really picky, so if he likes it, then it must be good.
Below, I noted in blue how I did with all the rules.
- Exercise EVERY DAY
- Do an accumulation of 210 minutes of cardio each week I made it! On Sunday, however I had to pull a two-a-day to complete this -- one morning workout and an evening workout.
- Weight train 4 times each week I ended up weight training heavy 3 times this week. I would've done the 4th on Sunday, but I had to make up my missed cardio sessions that day. Next week, 4 days for sure!
- Do a new type of exercise or class every week that you don't usually do (i.e. pull-ups, hiking, yoga, planks, Zumba, kickboxing, spinning, etc.) I ran hills which I don't do regularly and I added pull-ups into the mix.
- Every Sunday, write out your meal plan and workout schedule for the upcoming week. I did write out my meals and workout plan for the week. It helps tons!
- Eat 5-6 times each day, every 2-3 hours. I did.
- Never skip breakfast. I love breakfast time, I never skip.
- Drink a minimum of 64 oz of water each day. I did, and some days more than 64 oz.
- Reduce starchy carbohydrates (rice, potatoes, pasta, bread, etc.) I limited my starchy carb servings to 1-2 each day.
- Allow yourself ONE cheat meal each week. Oh yes, nachos! I missed my cheese!
- Reduce dairy intake in half or have none at all. No dairy.
- Eat a minimum of 2 pieces of fruit each day. Most days more than 2 pieces.
- Avoid as many processed foods as possible. None except for my protein powder/juice shakes. But I did make my own bread to avoid store-bought bread!
- No alcohol (you can have one serving at your cheat meal each week). None except with my cheat meal which was 6 ounces of beer.
Check out my typical daily diet and my workout plan for the week below.
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