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My Nutrition and Cardio Plan to Get Me Lean!
Posted July 16, 2010
It's taken me about 3 weeks to really get in the swing of things. The July 4th weekend didn't help. Between that Saturday prior and Monday after, my schedule was so off. This week I finally got into full swing!
Last post I talked about what my training program basically looked like. But we all know that training alone won't do much for you in your pursuit of getting lean without having your nutrition program under control. The bottomed line is that there must be a caloric deficit at the end of day (burning more calories than you consume). Obviously there are good, better, and best ways to accomplish this.
I have my sights set on making the biggest impact on my physique in the next 8 weeks. Here are my goals for that journey:
- My training performance (including my focus and concentration) will be at or above it's highest levels. I will strive to get stronger each and every week!
- I will eat all eight of my meals on time and every day.
Let's take a look at my nutrition plan:
Meal #1 - 5 AM
1 cup of egg whites with 1 serving of oatmeal.
Meal #2 - 8 AM
Lean Body MRP mixed in water
Meal #3 - 10 AM
4 ounces of chicken breast, 1 serving of brown rice, 1/4 cup salsa
Meal #4 - Between 12 and 1 PM (after morning cardio)
Lean Body MRP mixed in water
Meal #5 - Around 3:30 PM
1 cup of egg whites with 1 serving of oatmeal.
Meal #6 - Around 6:30 PM (post-workout)
Lean Body MRP mixed in water
Meal #7 - 8:30 PM
4 ounces of chicken breast, 1 serving of white or brown rice, 1/4 cup salsa
Meal #8 - 10:30 PM
Lean Body MRP mixed in water
You will notice that I am not using the traditional pre/peri/post workout nutrition protocol. I am trying to get in as many quality nutrients as possible and make sure there is a steady supply at all times. The idea of a fast absorbing whey for recovery is not a concern for me right now. With the above regimen, my blood sugar will be stable, glycogen will be supplied (but not overly stored...just enough for fuel), and I will have a constant stream of amino acids trickling through my body at all times. This will help fuel my intense weight training and cardio plan as well as aid in recovery.
- I will adhere to my structured supplementation plan 100% of the time (which I will cover in more detail in the next blog post)
- I will drink more water (aiming for 2 gallons a day)
- I will take on a more ambitious cardiovascular training program. Normally I would aim at getting lean with just my diet and a little bit of cardio. After this week and the feeling I am getting and how my body is responding to the addition of aerobic work (YES...just added cardio this week), I am taking a much more aggressive approach. I will be doing a lot more cardio than normal, but at the same time eating more quality calories than normal, too. The goal is to get 40-45 minutes in my afternoon cardio workout and another 20-30 minutes post workout. Some days this just won't be possible with my work schedule. But the bulk of the time I will get it in. With weekend cardio (40-45 minutes on Saturday AND/OR Sunday), the goal is to get no less than 5 hours of cardio in a week.
- I need to start working on my tan! I am the whitest Italian boy you could meet. Muscle doesn't show much on a ghostly body. Have to start hitting the beach!
That's all for now, folks! I'll see you soon for more details on how I am leaning up through the summer.
Train hard...and with passion!
Jimbo
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