After having my son (who is now 4) I found it difficult to find the motivation and time to get back in the gym. I know it has mostly been me making excuses for myself but having a child and working full time is a lot of work. It really does take discipline and effort to make the time. One day it hit me pretty hard that if I didn't do something now it is only going to get harder and harder. I realized that I could spend the holidays packing on even more pounds or I could enter a transformation challenge that Heavyiron was entering and feel better after the holidays not worse.
I am proud to say that I finished my first ever challenge 24 pounds down. I feel great but I also realize I am only half way to where I want to be. If I do not get the weight off now, it will never happen so I MUST PUSH ON!
MY DIET/EXCERCISE PLAN
My Keto Diet Plan
4 meals per day.
25 grams of protein per meal (every meal)=about 1 heaping scoop protein powder, 4 oz chicken, fish or lean meat, 1 cup egg whites plus one whole egg.
30 grams Carbs daily - approx 7.5 carbs per meal through veggies
30 grams healthy fats daily = about 1/2 ounce raw almonds, walnuts, 1 TBS almond butter, 1/4 an avocado or 1 whole egg. Supplement with another 2 grams of fish oil in the AM daily. Lean beef is a fat portion.
Cheat meal is typically Tuesday OR Wednesday night. 30 grams of fat for that meal and 8 carbs - 60 fat for the whole day.
Carb load To be determined after 4-5 weeks
Simple sugars to be avoided at all times.
Body part training on a 4 day per week split. Must weight train on cheat meal day
4 sessions of 45 minutes interval cardio weekly. Target heart rate of 130-140 BPM.
Hydration=96 oz fluids daily (3/4 gallon)
Fibrous veggies or salad 2 meals daily, 6 grams fiber supplement at night before bed.
Osta Rx - 2 caps per day for 8 weeks
Lean Fuel Extreme - 2 caps per day for 8 weeks
Razor Cuts - 2 caps per day on final week
Other Supplements taken daily
IML Whey Isolate
Essence EFA Omega 3
The pictures aren't pretty yet but better than they were AND hopefully we will see some big changes by the end of this cycle! In December I was in my early 40s 5'9'' 192 and as of this morning weighing in at 176.2
I am really hoping that I will be able to break into the 150s in time for summer!