Let me start by saying this: I'm in maintenance mode now in so far as I'm not trying to lose weight but I am still progressing in my workout routine. I'm 5'7", 145 lbs, 17%BF.
My nutrition breakdown is 2200-2500 calories per day broken down to 1/3 split between protein, fat and carbs averaged week to week.
As far as my eating plan, my breakfast and lunch are pretty much the same every day.
Breakfast is a 1-egg and 1/2 cup egg white omelette with 1/2 cup fresh bell peppers, 1/2 cup fresh chopped onions, 1/2 cup frozen spinach, 1/3 cup mushrooms, 1/3 cup shredded cheese, 1/2 avocado, and 2 tablespoons of pickled jalapenos. I split the omelette, half for breakfast and half for lunch which works out to 250 calories per half. Also for breakfast, I have 1/2 cup of rolled oats, with 1 tsp of pure maple syrup and 1 tsp of cinnamon and half of a banana for another 260 calories adding up to 600 calories for the meal.
Mid morning snack is a 200 calorie protein shake.
Lunch is the other half of the omelette and then a cup of lite greek yogurt mixed with 1/4 cup of granola. Then a 1/4 cup of trail mix. Calories: 650
Mid afternoon snack is fruit of some sort, cantaloupe, strawberries, apple, whatever strikes my fancy. Adds up to around 200 calories again.
Dinner varies but I definitely try to load it with protein. 6-8 ounces of chicken, beef, seafood or pork. Carbs can be brown rice, quinoa, sweet potato or simple protein pasta. There's always veggies, brussel sprouts, asparagus, broccoli, etc. Desert is another lite greek yogurt with granola and maybe another trail mix chaser.
My drinks consist of water (lots), black coffee, hot tea or LaCroix (yes, angry water). Oh, and a protein shake... I'll drink at least 72 ounces of water every day. Hell, most days I'll have downed 48 ounces of water before I leave the gym!
My workouts: I work a 6 day split with Monday's as my rest day. I am at the gym at 0510 and leave at 0650 during the week and always do a fasting workout (mostly because I don't want to puke!). So, if we say my week starts on a Tuesday, it goes like this:
Every morning starts with at least 2 miles on the elliptical to get the blood pumping. Usually around 15 minutes. Then I do 20 minutes of mat work, yoga, lots of stretching, 2-two and a half minute planks (with a 10lb plate on my lower back), and some dynamic exercises (shoulder tap planks, horizontal leg lifts, push-ups, etc.) Rounding out my warm-ups is machine based ab work: torso-twists, ab pullover or forward rows. Then:
Day 1: Upper body which is either:
Shoulders and Lats (push pull) OR
Chest and Back (push pull) Depends on which week I'm on, it alternates.
Day 2 (Wednesday): Mid-Lower body:
Hips (hip abductor and adductor) and butt (kicks)
Day 3 (Thursday): Upper Body which is whatever I didn't work on Tuesday
Day 4 (Friday): Lower Body:
Long muscles: Quads, hams, calf, and glutes. This is leg press, leg extension, hamstring curls, calf raises.
Day 5 (Saturday) I'm at the gym around 0715 and leave around 10. This is the day I do a full 5K on the elliptical. Best time is just under 20 minutes.
This is the same split that I did Tuesday except I add drop-sets. I'll do 3x10x max rep weight. Then drop 30% weight and up the reps to at least 15 or to fatigue.
Day 6 (Sunday) Lower body, under the bar (squats, sumo-squats, deadlifts, hip thrusts). I do an extended mat session with pelvic thrusts, horizontal leg raises and side planks. Wrapping up with a ton of kettlebell swings (like 50@30 lbs).
This is why I take Monday off... if I've done it right, I can't walk for the next 48 hours!
My nutrition breakdown is 2200-2500 calories per day broken down to 1/3 split between protein, fat and carbs averaged week to week.
As far as my eating plan, my breakfast and lunch are pretty much the same every day.
Breakfast is a 1-egg and 1/2 cup egg white omelette with 1/2 cup fresh bell peppers, 1/2 cup fresh chopped onions, 1/2 cup frozen spinach, 1/3 cup mushrooms, 1/3 cup shredded cheese, 1/2 avocado, and 2 tablespoons of pickled jalapenos. I split the omelette, half for breakfast and half for lunch which works out to 250 calories per half. Also for breakfast, I have 1/2 cup of rolled oats, with 1 tsp of pure maple syrup and 1 tsp of cinnamon and half of a banana for another 260 calories adding up to 600 calories for the meal.
Mid morning snack is a 200 calorie protein shake.
Lunch is the other half of the omelette and then a cup of lite greek yogurt mixed with 1/4 cup of granola. Then a 1/4 cup of trail mix. Calories: 650
Mid afternoon snack is fruit of some sort, cantaloupe, strawberries, apple, whatever strikes my fancy. Adds up to around 200 calories again.
Dinner varies but I definitely try to load it with protein. 6-8 ounces of chicken, beef, seafood or pork. Carbs can be brown rice, quinoa, sweet potato or simple protein pasta. There's always veggies, brussel sprouts, asparagus, broccoli, etc. Desert is another lite greek yogurt with granola and maybe another trail mix chaser.
My drinks consist of water (lots), black coffee, hot tea or LaCroix (yes, angry water). Oh, and a protein shake... I'll drink at least 72 ounces of water every day. Hell, most days I'll have downed 48 ounces of water before I leave the gym!
My workouts: I work a 6 day split with Monday's as my rest day. I am at the gym at 0510 and leave at 0650 during the week and always do a fasting workout (mostly because I don't want to puke!). So, if we say my week starts on a Tuesday, it goes like this:
Every morning starts with at least 2 miles on the elliptical to get the blood pumping. Usually around 15 minutes. Then I do 20 minutes of mat work, yoga, lots of stretching, 2-two and a half minute planks (with a 10lb plate on my lower back), and some dynamic exercises (shoulder tap planks, horizontal leg lifts, push-ups, etc.) Rounding out my warm-ups is machine based ab work: torso-twists, ab pullover or forward rows. Then:
Day 1: Upper body which is either:
Shoulders and Lats (push pull) OR
Chest and Back (push pull) Depends on which week I'm on, it alternates.
Day 2 (Wednesday): Mid-Lower body:
Hips (hip abductor and adductor) and butt (kicks)
Day 3 (Thursday): Upper Body which is whatever I didn't work on Tuesday
Day 4 (Friday): Lower Body:
Long muscles: Quads, hams, calf, and glutes. This is leg press, leg extension, hamstring curls, calf raises.
Day 5 (Saturday) I'm at the gym around 0715 and leave around 10. This is the day I do a full 5K on the elliptical. Best time is just under 20 minutes.
This is the same split that I did Tuesday except I add drop-sets. I'll do 3x10x max rep weight. Then drop 30% weight and up the reps to at least 15 or to fatigue.
Day 6 (Sunday) Lower body, under the bar (squats, sumo-squats, deadlifts, hip thrusts). I do an extended mat session with pelvic thrusts, horizontal leg raises and side planks. Wrapping up with a ton of kettlebell swings (like 50@30 lbs).
This is why I take Monday off... if I've done it right, I can't walk for the next 48 hours!
