Sunday, March 16, 2014

Operation Get Lean // Week 6 Recap

Hello 6 weeks!  I'm happy to report that I'm still sticking to my "get lean" program and I'm definitely seeing results- which inspires me to continue.  I saw on Pinterest recently a quote that said, "Summer bodies are made in the winter."  Luckily, we still have some time until summer, so might as well start now!  It's a bummer to be uncomfortable in your clothes when it's hot and sticky outside. 

I post progress pictures on my Instagram (@honeywerehome) and use #honeywerehealthy if you want to follow along.  



(This pic was snapped on Sunday, right after my shoulder workout.  If only they always looked so buff!) 

THE WORKOUTS


5 minute treadmill warmup (speed at 4.0), then go directly to planks.  I actually held a plank for 5 minutes!!! on Sunday.  (Which goes to show that often our physical ability is greater than our mental limitations.)  Having my stopwatch on my phone helps because I can see how long it's been.  I just felt good and wanted to see how long I could go for.  When I passed 4 minutes, I held on until 5, but it was super hard.  The next 2 planks I could only do 2 minutes each.

I'm also realizing that incorporating 3 planks into the workouts makes for a long workout- (3 planks for at least 3 minutes and 2 minutes rest in between = 15 minutes + 5 min warmup = 20 minutes before I even get to weights).  Now that I'm lifting heavier, I rest at least one minute between sets, so the workouts take longer there too.  And if I'm doing cardio at the end, that can be almost 2 hours at the gym on those days.  So, I may do one plank and then pushups.  Or just add in abs between sets and skip planks all together.  I could easily just do planks at home.  We'll see.

Also, I want to build my booty, so I'm doing squats and kickbacks every couple days (even on non-leg days).

Finally, I find that I really need more rest to recover.  My body is tired!  I'm trying to get at least 8 hours a night but it's hard because I'm a night owl.  My alarm goes off at 6:30 a.m. and those mornings come fast! (Especially last week with the time change.)

Monday - Shoulders, 3 planks (3 min each)

Tuesday - Back & Booty, Cardio (20 minutes on stair master at Level 60)

Wednesday - Bicep/Tricep, 3 planks (3 min each), Cardio- 30 minutes on stair master at Level 60

Thursday - Legs, 3 planks (2 for 3 min- was going on 5 hours of sleep)  Cardio- 15 minutes on treadmill at 3.5 (this isn't really a cardio workout, but more of a way to stretch my legs after lifting heavy leg weights to make me less sore later).

Friday - Off

Saturday - Off 

Sunday - Shoulders & Booty, 3 planks (5 min, 2 min, 2 min)

You can see my specific workouts here:  





THE MEALS

I'm still on THIS MEAL PLAN.  *UPDATE:  I'm adding 1/3 cup of carbs (brown rice) to the two earlier meals. 

7:00 a.m.  oatmeal, coffee with creamer, (and 3 egg whites- just started adding that this week

9:30 a.m.  protein shake (lately 1 scoop of protein powder with 8 oz 1% milk)

11:00 p.m.  lean protein and veggies and 1/3 cup of  brown rice

3:00 p.m.  lean protein and veggies and 1/3 cup of  brown rice or greek yogurt 

6:00 p.m. lean protein and veggies 

8:30-9  egg white omelet or greek yogurt 

I snacked on cashews and celery with natural peanut butter.

It's not difficult to prepare the meals since I usually cook in big batches (I find it's actually more time consuming and hard to come up with different meals for each day and then cook that night), but it's hard to be eating every few hours.  The times above are a guide, but if I'm hungry, I eat and if I'm not, I don't.  I'm not "forcing" myself to eat at those times.  I also keep my portions on the smaller size, and I don't eat until I'm stuffed.  I've found that this way of eating has helped keep my energy steady throughout the day.

I hate running low on my food and worrying about quickly having to cook something, so this week I'm prepared!


I use 3-cup Glad containers that I bought at my grocery store, but I found some online at Amazon too.

                                                                           

"Cheat" meals this week included: 

Monday- evening hot cocoa 

Thursday- 2 pieces of pizza


Friday- Starbuck's iced tall 2-pump mocha, no whip.

Saturday- BBQ (2 ribs, loaded baked potato (but they forgot the bacon:( 1/2 cup jalepeno creamed corn.

I also had 2 of these WW ice creams bars this week.  They are really good!


___________________

You can still enter to win a $100 Visa GIFTCARD on my post HERE.


24 comments:

  1. So Inspiring.......
    I am hitting the GYM on MONDAY!
    Thanks.

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  2. Great post! What did you make this week for food?

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    1. Thanks! I made my Tex Mex casserole this week- ate it with chicken and with extra lean turkey, fresh pico, low fat shredded cheese and low fat sour cream.

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  3. Hi, Great progress ! What brand/type of greek yogurt do you buy? Also what is your height/weight? Have you noticed since lifting more that you have gained,lost or maintained? I just started lifting again but still have these last 8lbs I would like to lose !

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    1. Hi Kira! I buy Stoneyfield and Fage yogurt check out my Week 5 recap for a pic of them. I have lost 2 pounds since I started 6 weeks ago- I'm actually now realizing that I may need to gain weight- since I'm trying to build muscle. I'm trying not to be concerned too much about the number on the scale- I weigh myself once a week. I'm 5'1 and this morning (first thing out of bed, weighed 110). Stick with it, you'll get there!

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  4. Megan,

    Do you eat dinner with your husband and son? I feel I could stick to a routine eating like this, but my husband is more of a big meal guy than a small meal guy. Does your husband make his own dinner? I am just curious how you make your meal plan work for you. My husband is a physician in residency so he works 12-14 hour days and when he comes home, he's starving!

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    Replies
    1. Hi Amy, great question! We do eat dinner together and I make a separate meal for my son, but my husband usually eats what I eat (in larger portions). He eats his own breakfast and a lot of lunches at restaurants so he's fine to eat this way for dinner. He also might eat a "snack" before dinner like cheese and crackers carrots and hummus or something like that.

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  5. Looks like such great progress! I was wondering if you still did some sort of cardio during the first 4 weeks even though the program says not to? I just can't imagine not doing any cardio for a whole month!
    Thanks!!

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    Replies
    1. Hi Brittany! Thank you for your comment. :) I'm not currently doing the Live Fit Program that says no cardio for the first month- but on that program doing that works because it helps you build muscle and then at the end of the program you cut down on any fat you have.

      Now, I am doing cardio- about 4 days a week, 20 minutes of medium to high intensity. This is just my own workout plan I'm doing to get lean and build muscle.

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    2. Thanks so much, that's really good to know :)

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  6. you look so good!! very inspiring to me!

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  7. Hi Megan,

    What protein powder are you using these days? I'm looking for a change and was wondering if you had any recommendations. Thanks for sharing so many details with us!

    Arica

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    Replies
    1. Hi Arica- I'm using Amplified Extreme- it's in my recent "vitamins and supplements" post.

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  8. Hi Megan,
    I am newly pregnant and I wanted to know if you could share any tips on staying active and eating healthy over the next 9 months!

    Thanks,
    Katie

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    Replies
    1. Congratulations Katie! I WISH I had stayed active during my pregnancy- I feel like I gained too much weight for my frame (55 pounds) and now have some loose skin on my belly. Consult your doctor and do as much activity as you can- walking, light weights, whatever your doctor says is safe and healthy for you. Also, keep eating clean and healthy- good for you and the baby. If you keep yourself fit during your pregnancy, it will be that much easier to get back into shape post baby. But most of all, enjoy this special time in your life! Having a baby is the best thing in the whole world. :)

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  9. Thanks for posting your workouts; they've been so helpful at the gym! I'd love to see a post on what you do for ab exercises too!

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    1. Ok, will do! I just started doing ab exercises, so I'll post that soon!

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  10. Hey Megan,

    So do you make one big batch for your dinners and then eat that every night for the week? And then do you decide on a different dinner for the next week and so on? I think that would make things way easier than making meals for myself and then a new meal each night for the family. I'm not sure if I could get my hubby on board with eating the same dinner for a week. I know I could do it but he may revolt! ;)

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  11. I have to say I love that you include your "cheat" meals. The fact that you aren't perfect all 7 days of the week ( and can admit it) helps me relate to you even more! l do have one question, why don't you concentrate on specific chest exercises?

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    1. I probably should. I'm about to start working out with a trainer so I bet we start incorporating chest exercises- great questions. Cheat meals for sure! ;)

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  12. GREAT post! I love seeing your workouts and your eating plan. What protein powder do you use? Do you drink one according to when you workout (like drink one right after a workout) or do you just incorporate one during your day?

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    1. Thanks Frances! I use a protein power called Amplified Extreme- you can see a photo of it in my "vitamins and supplements" post. I use 1 1/2 scoops and drink it as soon as I get home from the gym.

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  13. Hi Megan,

    Your post has really inspired me to try meal prepping, as I am finding myself reaching for unhealthy foods a lot recently, and I am at my highest weight ever now. I am just worried about the possibility of meat spoiling... I would feel strange about eating meat that has been sitting in my fridge for five days, or is that just me?? Thanks! :)

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