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Last night I did actually get to the gym, so proud of myself! I did the so-called pear-shaped workout as follows:
Deadlift - 3x12, 10 lb dumbells
Lat pulldown - 3x10, 27.5 lbs
Incline bench press - 3x10, 10 lb dumbells
Seated rowing - 3x10/12, 20 lbs
Reverse lunges - 3x10, no weight
Dumbell curls - 3x10, 10 lbs
Tricep press - 3x10, 20 lbs
According to said workout, I'm actually supposed to do dumbell rows and dumbell tricep extensions, but the truth is I actually prefer seated rows and I don't know there's any advantage to the bent-over rows. Same with the press, it feels like the same movement as an overhead extension, plus it engages the abs. Surprised there's no ab work in this plan but don't worry, I'll be doing plenty of that tonight!
As for the diet, well since I'm focusing on body recomp I decided to raise the calories to 1400. Interestingly, FS suggested 1700, but I believe I'd gain weight with that much but we'll see. I'm aiming for a 40/30/30 macro split, and 30% protein would require about 105 grams daily, which is a bit more than what I normally try to get in but I will probably need the extra protein for the body recomping. Anyway, yesterday I really went hog-wild on cookies, so today I've got to try harder. Planning on a taco skillet for dinner tonight, new recipe, hope my hubby likes it! (He hardly likes ANYTHING I make, sad face)
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1558 kcal
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Fat: 43.74g | Prot: 112.54g | Carbs: 192.01g.
Breakfast: Blueberries, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Kellogg's Special K Protein Cereal. Lunch: Pure Protein Chocolate Deluxe High Protein Bar (Small), Eat Smart Sweet Kale Vegetable Salad Kit. Dinner: Braum's Chocolate Premium Ice Cream, Frontera Barbacoa Taco Skillet, Trader Joe's Fully Cooked Long Grain Brown Rice. Snacks/Other: Fiber One Protein One Chocolate Chip Bar, Giant Eagle White Nectarines, Premier Nutrition High Protein Shake - Chocolate. more...
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1938 kcal
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Exercise:
Elliptical - 40 minutes, Resting - 15 hours and 20 minutes, Sleeping - 8 hours. more...
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