Welp. After Monday’s unexpected rest day when I thought I was pre-sick, I came to a conclusion. I think I was actually sick, but my body is so strong and healthy that I weathered it like a champ. I felt fairly weak, had a mild sore throat, and my sinuses were draining, but after taking a multivitamin, astragalus, glutamine, Airborne, drinking 3 cups of green tea, and fueling my body with organic fruit smoothies and huge green salads allll dayyy longgg, I feel like a MILLION BUCKS this morning.
I got up at 5am to hit the gym for LEGS DAY. I checked the weather and it was 43 DEGREES OUTSIDE. So, I bundled up like the Unabomber and headed to the gym.
On a normal day, I would do 30 minutes of cardio and then go lift. Although many people argue the reverse way is better so that you put more energy into lifting, I find that 1) if I save cardio until afterwards, I’ll tend to skip it or cut it short and 2) if I’m going to do a workout completely fasted, I would rather that be cardio. After cardio, I eat about 4-5 dates for energy before hitting the lifting floor.
On legs day, however, I reverse it, because I don’t want cardio to take energy from my legs before I go lift. HEAVY.
This morning’s routine:
-Pack up my gym back with my workout written down, my lifting gloves, my preworkout fuel, my intraworkout branch chain amino acids (BCAAs), and my postworkout recovery pudding
- Preworkout fuel on the way to the gym (MRM Driven - sugar free, all natural, no artificial sweetener – buy on iHerb using my code for a discount on your first order! Code: WWW272)
- Mix BCAAs (MRM Reload) to drink while lifting
- Weighted jump squats (20lb. dumbbells in each hand) x 10 – SUPERSET 10 burpees – 4x through
- Bent leg deadlifts (155 lbs.) x 5 – SUPERSET skaters lunges – 5x through (only did skaters lunges for the last 3 sets)
- Reverse lunges (30lb. dumbbells in each hand) x 20 (10 each leg) – SUPERSET box jumps x 20 – 3x through
- Abductors/Adductors (150lbs/115lbs) x 10 – 3x through
- 5 dates for energy
- 30 minutes of hill climb intervals on the Arc Trainer with 1L of water
Breakfast 1 – 7:30am
Brendan Brazier’s Recovery Pudding: perfect 4:1 ratio of carbs to protein
Breakfast 2 – 9:30am
Brendan Brazier’s Banana Protein Pancakes made with Plant Fusion, topped with fruit and/or almond butter
Lunch – 1:00pm
Thrive Salad: kale, spring mix, bell pepper, carrots, roasted sweet corn, raw soaked pumpkin seeds, 1/3 avocado topped with balsamic vinaigrette
Snack – 4:15pm
1/2 roasted sweet potato with a few slices of roasted jicama topped with 2 tbsp. hummus and 2 tbsp. nutritional yeast mixed with water until desired consistency
Dinner – 7:15pm
Roasted spaghetti squash, 1/2 c. quinoa, roasted cauliflower, 1/2 block tempeh topped with Trader Joes’ Spicy Peanut Vinaigrette
Dessert – 9:30pm
1/2 scoop chocolate Plant Fusion protein powder, 2 tbsp. peanut flour, 1 tbsp. psyllium husk, 3 drops liquid stevia, 1/4 tsp. maple extract, 3/4 c. almond milk mixed with 1/4 c. raisin bran.
and that is…
WHAT I ATE TUESDAY! Reported to you on Wednesday.
If you’re looking for a great plant based meal plan that is specific to athletes or those on an intense fitness program, I highly recommend checking out Thrive by Brendan Brazier.
It’s all about whole foods and giving your body everything it needs without a focus on counting calories or macros (not that there’s anything wrong with that, but it can feel overwhelming if you’re just trying to get started).
Cheers to plant based eats,