Hey folks, and welcome back to 30 Days of Fitness, the start of my journey to be less of a fat dude. As always, the rules are that I need to stay under 1500 calories per day and work out in the mornings from Monday through Thursday. Let's get on with it!
Day 15: 7/28/2014
Coming off of my cheat weekend, I was feeling pretty good, and I think my attitude might have just been a little too lax. I was at the halfway point, and I figured, "Okay, I get this. I know the drill - just gotta keep at it." As a result, I think my workout yesterday, while certainly fine, felt a little less than. Here's what I did:
- 125 Calorie Burn on Elliptical
- 50 Freeweight Curls
- 125 Stomach Crunches
- 50 Leg Lifts
- 100 Hip Abduction Reps
- 50 Leg Presses
- 125 Calorie Burn on Exercise Bike
I ended up taking my brother's advice and adding a lot of weight to my hip abduction routine, and simply increasing the weight, so I went from 200 reps at 110 pounds to 100 at 150 pounds. I think I need to increase it a little further, but I definitely felt a similar burn while spending way less time. And I think the lesson from this workout is that I need to apply the same formula to the rest of my routine. My time on the elliptical felt like autopilot, as did the bike, the leg presses and even the ab stuff. Well, maybe not the leg lifts (though they ARE getting easier), but I certainly wasn't feeling the same exhaustion heading towards the showers that I felt during Weeks 1 and 2. Going in and weighing myself pretty much confirmed it. For those of you who didn't read yesterday's post, I went from 10.5 pounds lost last Friday to only 8.1 pounds lost on Monday morning. Clearly something here has to change.
This actually goes back to something I was talking to my brother about - he mentioned "routine boredom," which is when you get so used to your sets and exercises that you kind of start spacing out. You're doing the same things, but because it's gotten so easy, you don't have to be as engaged, and as a result, you're going to end up treading water when it comes to building muscle and burning fat. I figured I was far off from hitting that wall, but I guess I'm already there. So I'm really going to try and add new exercises, increase my weights/resistance levels and just generally push myself a little harder. Clearly I can take it. I actually did this a bit with today's workout, but I'll cover that in my Day 16 recap tomorrow.
Now onto the food:
- Breakfast: Small Fruit Loop'd Protein Shake w/Almond Milk (160 Calories)
- Lunch: Chicken Quinoa Bowl w/Spinach, Baby Carrots and Sriracha (400 Calories)
- Snack: Bag of Dried Apricots (400 Calories)
- Dinner: Scrambled Egg Whites w/Parmesan and Sriracha (260 Calories)
- Snack: Kale Chips (150 Calories)
Total Calories: 1370
Like I mentioned yesterday, I'm trying to shift my heavy eating into the afternoon when I'm active and burning more calories, rather than at night. So I had a pretty light dinner with a little later, and I felt pretty satisfied. I just need to stick to that routine. By the way, those scrambled egg whites were super delicious, so if you need a low-cal, high-protein meal, here's all you need:
- (6) Large Eggs, Egg Whites Only
- Shredded Parmesan (I don't remember exactly how much I used weight-wise, but I remember that it was 150 calories' worth)
- Black Pepper for the Eggs
- Some Sriracha for Added Flavor
Just throw those egg whites onto a pan, scramble 'em up, then reduce the heat and throw in the parmesan. Once it's nice and melted, get that sriracha and pepper in there and toss it around a little to get an even spread. It's nice and gooey with a lot of savory flavor. I'm thinking it'd probably go great on a pita - the egg and parmesan mix together really well, so it'd work great as a low-cal homemade pizza. Plus it takes less than 10 minutes to put together with easy-as-hell cleanup. Get at it!
Thanks for reading, folks! Come back tomorrow for Day 16!