Diet Plan
- Meal 1 – 7am | 50g Oats (with water) |
- 1 Tablespoon Udo’s oil
- Super Sport Cellucor Protein Shake (with water)
- Meal 2 – 10am |100g Salmon & 200g Broccoli |
- Meal 3 – 12.30pm |130g Tuna & 200g Broccoli |
- Meal 4 – 3pm Pre Workout |150g Chicken breast & 100g Sweet Potato |
- Meal 5 – 6.30pm Post Workout | 150g Chicken Breast & 100g Sweet Potato |
- Super Sport Cellucor Protein Shake (with water)
- 1 Tablespoon Udo’s oil
- Meal 6 – 9pm | Egg & Onion Omelette |
Calories = 414kcals Carbohydrates = 7g Protein = 41g Fat =
23g
Total Calories – 2144kcals
Total Carbohydrates – 105g
Total Protein – 246g
Total Fat – 97g
This week I've decided to make some changes. First of all, I'm going back to what worked for me before in terms of the time I do cardio and weight train. I'll be doing morning cardio before breakfast again and weight training in the evening. It was the most strenuous and for me personally the least energy efficient way of training but It worked, so I'm thinking I should just man up and accept it! Also knowing I had weight training later in the day encouraged me to stick to my diet whereas recently when I've been getting weight training and cardio out the way by 10am, come 3/4pm I've felt more inclined to mess around primarily due to boredom. Spreading both out seems the better option.
Here's my training splits
Monday A.m HIIT P.m Quads & Hamstrings
Tuesday A.m LISS P.m Shoulders Abs
Wednesday A.m HIIT P.m Back Abs
Thursday A.m LISS P.m Chest Abs
Friday A.m HIIT P.m Biceps & Triceps
Saturday Rest day
Sunday Rest day
For those who don't know, HIIT Cardio = High intensity interval training. LISS Cardio = Low intensity steady state. My HIIT will either be at the gym on the bike 12-15 sprints. 90 second steady, 30 second sprint. Or sprints on a flat road (sometimes on a hill), 12-15 100m sprints, walk back and repeat. My LISS will be at the gym on the StairMaster 30 minutes fat burning program. Try it, hell.
As for my diet, now my daily carbohydrate intake is relatively low, I'm going to have a carb re-feed day on Saturdays. When dieting, carb re-feed days are crucial. This will prevent my metabolism from slowing down and becoming stagnant, which is what's expected when on a low carb diet. It will also restore the glycogen levels in my muscles which is what they need for that energy boost to upkeep a high intensity when weight training. To ensure I'm still at a caloric deficit on my re-feed day I'll drop my fats right down to compensate.
Low carb day Macronutrients
Total Carbohydrates - 105g
Total Protein - 246g
Total Fat - 97g
High carb day Macronutrients
Total Carbohydrates - 219g
Total Protein - 246g
Total Fat - 20g
That extra 114g of carbs will come from increasing my sweet potato intake to 300g and increasing my oats to 100g. This will only be on the Saturday, then back to 105g every other day of the week. A bit more to read in this post this week hope you don't mind, thought I'd give a little more detail!
Twitter - @A_DaleyFitness
Facebook.com/AaronDaleyFitness
Instagram - @aarondaleyfitness
This week I've decided to make some changes. First of all, I'm going back to what worked for me before in terms of the time I do cardio and weight train. I'll be doing morning cardio before breakfast again and weight training in the evening. It was the most strenuous and for me personally the least energy efficient way of training but It worked, so I'm thinking I should just man up and accept it! Also knowing I had weight training later in the day encouraged me to stick to my diet whereas recently when I've been getting weight training and cardio out the way by 10am, come 3/4pm I've felt more inclined to mess around primarily due to boredom. Spreading both out seems the better option.
Here's my training splits
Monday A.m HIIT P.m Quads & Hamstrings
Tuesday A.m LISS P.m Shoulders Abs
Wednesday A.m HIIT P.m Back Abs
Thursday A.m LISS P.m Chest Abs
Friday A.m HIIT P.m Biceps & Triceps
Saturday Rest day
Sunday Rest day
For those who don't know, HIIT Cardio = High intensity interval training. LISS Cardio = Low intensity steady state. My HIIT will either be at the gym on the bike 12-15 sprints. 90 second steady, 30 second sprint. Or sprints on a flat road (sometimes on a hill), 12-15 100m sprints, walk back and repeat. My LISS will be at the gym on the StairMaster 30 minutes fat burning program. Try it, hell.
As for my diet, now my daily carbohydrate intake is relatively low, I'm going to have a carb re-feed day on Saturdays. When dieting, carb re-feed days are crucial. This will prevent my metabolism from slowing down and becoming stagnant, which is what's expected when on a low carb diet. It will also restore the glycogen levels in my muscles which is what they need for that energy boost to upkeep a high intensity when weight training. To ensure I'm still at a caloric deficit on my re-feed day I'll drop my fats right down to compensate.
Low carb day Macronutrients
Total Carbohydrates - 105g
Total Protein - 246g
Total Fat - 97g
High carb day Macronutrients
Total Carbohydrates - 219g
Total Protein - 246g
Total Fat - 20g
That extra 114g of carbs will come from increasing my sweet potato intake to 300g and increasing my oats to 100g. This will only be on the Saturday, then back to 105g every other day of the week. A bit more to read in this post this week hope you don't mind, thought I'd give a little more detail!
Twitter - @A_DaleyFitness
Facebook.com/AaronDaleyFitness
Instagram - @aarondaleyfitness
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