|Body Beast for Women|
Time for my weekly progress update! Now I really feel like I am rocking right along! I am finally in a groove and feeling more results than ever! I really took every workout this week and just brought it with all the intensity I could find. There is just something about keeping your head in the moment that actually makes your results happen faster. I have been more sore this week than I have ever been. So my challenge to you this week is to focus on each rep, each exercise and clear your head of all the other things on your to do list and just be present in the moment for the duration of your workout. I also wear a heart rate monitor and I have a contest with myself to see if I can push myself more so I can burn max calories. I make my own mini competition and the other person that wins is ME!!! Try it out this week, I bet you notice a difference in your results and how you feel.
|Fitness Motivation Quotes|
So week 6 is right in the middle of the bulk phase of Body Beast and the start of the Beta Phase of T25! So we are talking about a little more intensity this week as well! Holy Moly. So here is the schedule that I followed.
Monday: Bulk chest
Tuesday: Bulk Legs
Wednesday: Bulk Arms
Thursday: Speed 2.0
Friday: Bulk Back & Dynamic Core
Saturday: Bulk Shoulders & Core cardio
Below is my meal plan for this week. I am continuing to cycle my carbs and really limit the amount of starchy carbs that I have after lunchtime. I have been doing really well and actually am finding that its easier to stay away from the carbs. I also find that I am much more bloated on days that I am eating even the whole grain carbs.
|Clean eating meal plan|
I also started adding in 2 tbsp of Chia seeds to my morning shake. If you have texture issues this isn't for you. But I really really love it. It gives it a crunchy texture which for me is awesome. So I do 1 scoop of Chocolate Shakeology, 2 scoops of Beachbody MAX creatine, 2 tbsp chia seeds, 1/2 cup almond milk, 3/4 cup water and ice. I shake it up and go! The chia seeds add additional fiber which keeps me fuller longer.
I also have really been focused on making sure I get the proper amount of water each day which curbs my appetite especially because it is ramped up with the strength training.
So you may be asking yourself why I added in the creatine as well. Well I was basically just curious as to what it would do for my body. So what is the point of creatine? So here is the scoop. Your muscles generate ATP which is adenosine triphosphate. ATP provides the energy to make your muscles work. Your muscles generate ATP in a variety of ways. When your workout is extra challenging you generate ATP using anaerobic or oxygen poor pathways. In other words, your muscles can't get the oxygen they need to make ATP fast enough so they need to figure out alternate routes.
To do this, you muscles use a compound generated by your liver, kidneys and pancreas called phosphocreatine. However you can only create so much of it at a time and once you run out, your access to ATP is diminished and things get difficult.
When you supplement with creatine, you're basically helping your body supply a little more phosphocreatine to the ATP cause, thus allowing your muscles to crank out a few more reps which brings you much closer to your goals. Basically since the creatine works to recharge your batteries, it also helps to combat muscle pain, helping you recover faster.
We are getting ready to head on vacation next week so this will be my first experience with traveling and working out with weights. In the past I've just supplemented cardio workouts. Instead I'm taking my DVDs and the hotel we are staying has a gym so I'm hooking up my laptop and going for it!!! No slacking here! I have scheduled out my cheat meals and my relaxation time but I'm starting each day with my workout to set myself up for continued success!!!
Labels: Body Beast Progress Update, Body Beast Week 6 Update, clean eating meal plan, Committed to Getting Fit, Meal plan, melanie mitro