Sundays are a great day to relax and get caught up on chores around the home. It’s also a great day to get to the gym. I mean, what excuse is there? And luckily for us, our spiritual community doesn’t meet until 11am. Plenty of time to hit the gym and then get fed and ready.
- 15 minute treadmill run/walk. My goal is to get my 5k time into the twenties (I know…I’m a beginner)
- Seated Overhead Press 115 lbs for 3 sets of 8
- Weighted Ab Pulldowns 75 lbs for 3 sets of 8
I would describe the intensity of all these exercises as comfortable. Contrary to pop fitness, you cannot and should not give one hundred percent each workout. That’s a sure-fire recipe for overreaching and maybe even overtraining. I have been keeping my volume relatively low and making sure that I get some time doing cardio. Most of my workouts take 20 to 30 minutes. I can totally commit to 30 minutes of exercise 4-5 times a week. I would argue everyone can. I have learned to scale back a little bit because, unlike alot of “fitness” people, I have a full time job and a family that I want to devote time to.
My meals were:
- Post-Workout: A blender bottle shake with dextrose, whey protein, and lactose free milk
- Breakfast: Ancient Grain Bagel with smoked salmon cream cheese
- Lunch: Cafe Rio Enchiladas with rice and beans
- Afternoon Snack: Belvita biscuits with greek yogurt
- Dinner: It is my mother-in-law’s birthday so I’m going to eat any and everything at her party 🙂
On workout days I will usually shoot for around 160 grams of protein, carbs are a little higher on workout days so maybe 350-450 grams, and then 80-100 grams of fat. On non-workout days I eat more to whatever tastes good so I will have more fat, less carbs, and less protein on those days.
Well…that was my day today. Until next time…