There we are again! 3 weeks after the start of my lockdown transformation challenge ...
Until now I have adhered to my diet exactly every day and have still not taken a rest day.
This is the result after 3 weeks!
As I have said before, it is common to take a little more time to achieve a good result. You don't have to do much cardio, you can schedule a weekly cheat day and you don't necessarily have to do strength training every day. You can also follow a diet longer before you make an adjustment. The adjustments I have made consistently are strategies to surprise your body again after it has gotten used to regular exercise and nutrition.
Because I want to get used to it and keep up the pace to see some results again next week, I'm going to make some adjustments. 😁
The cardio .. There are of course several roads to Rome, but cardio .. I don't really like that and that I think that 45 minutes every day is still enough for the next week. The adjustment will therefore not take place here.
The change comes from strength training and food! Here comes my plan ...
You have those days when you are really working out, when you are just a little heavier, do a bit more exercises, sets and reps. Days that you train at least 1 large muscle group, but also supplement it with small muscle groups.
For example:
Chest + arms
Back + shoulders
Legs (quadriceps, hamstrings and butt) + abdomen
My plan is that the days that I train really hard, I will reward myself with more kcal from fat or carbohydrates (proteins remain the same). On these days I go to 2500 kcal per day!
But ... !! Then I really must have gone to the limit and trained a lot.
On days when I do not train above average, I go down to 2000 kcal. Here, too, the proteins remain the same. So I will have to compromise on carbohydrates and fats.
This is what my feeding schedule for the next week looks like on a normal day:
1 tablet of Axelamin with water for my morning cardio
45 minutes cardio training on an empty stomach
Meal 1:
60 gram Iso Whey
2 capsules Myox H3C
Meal 2:
150 grams of salmon baked or steamed (no fat added)
100 grams of vegetables
Meal 3:
200 grams of cottage cheese
3 whole eggs
Meal 4:
200 grams of pangasius fillet
0.5 avocado
200 grams of vegetables
30 minutes before training Bezerk
1 hour of strength training (during 1 sqoop Intra Amino)
Meal 5: (after strength training)
100 grams of oatmeal
50 gram Iso Whey
2 capsules Myox H3C
Meal 6:
60 gram Ultimate Casein
1 tablet Axelamin
Kcal: 2000/254 grams of protein / 101 grams of carbohydrates / 66 grams of fat
And this is what my nutritional schedule looks like when I plan a really heavy leg, back or chest training combined with a small muscle group. The intention is that I really go to the extreme and be honest with myself about whether that has been successful. Otherwise it will still be a low day.
The hard training is rewarded with complex carbohydrates from oatmeal and healthy fats from walnuts. By increasing the oatmeal, the proteins automatically go up, so I have therefore slightly reduced the intake of the Iso-whey compared to the 2000 kcal schedule. I keep the proteins the same, despite lowering or increasing the number of kcal per day.
1 tablet of Axelamin with water for my morning cardio
45 minutes cardio training on an empty stomach
Meal 1:
50 grams of oatmeal
45 gram Iso Whey
2 capsules Myox H3C
Meal 2:
150 grams of salmon baked or steamed (no fat added)
100 grams of vegetables
Meal 3:
200 grams of cottage cheese
3 whole eggs
Meal 4:
200 grams of pangasius fillet
0.5 avocado
200 grams of vegetables
30 minutes before training Bezerk
1 hour of strength training (during 1 sqoop Intra Amino)
Meal 5: (after strength training)
150 grams of oatmeal
45 gram Iso Whey
2 capsules Myox H3C
Meal 6:
60 gram Ultimate Casein
30 grams of peeled walnuts
1 tablet Axelamin
Kcal: 2501/253 grams of protein / 173 grams of carbohydrates / 92 grams of fat
We're going to do it again 💪🏽
Did you miss previous blogs? can you here watch the start.
And watch here part 2 en part 3 of the challenge.