Heavy lifting, split workouts, and new diet

Hello blog world!!!

I've been busy putting in my gym time since my last post and doing new meal prep so I thought I would share!!!

WORKOUTS:
I am still awaiting my new cardio plans from my trainer, so for right now I am sticking to the previous cardio I have been doing.  6 days a week right now.  The only change that has happened is that I am doing fasted cardio now, so no eating before my sweat session!  My cardio is still 45 min long sessions. I do a lot more high intensity/low intensity phases to my cardio and I've been wearing my heart rate monitor too.

After my cardio I eat two meals before my second workout.  During my second workout my only focus is lifting, and lifting heavy.  I should only be able to get 8-10 reps done with the right amount of weight.  I'm focusing on shoulders at least two times a week, legs once a week with Coach Candice, abs at least 3 times a week, bicep/triceps once a week, back at least twice a week.  Sometimes I super-set my lifting depending on how I feel.  Either I will do two lifts back to back or put in a plyo of some sort in between sets (mountain climbers, an ab workout, burpees) which helps get my heart rate up in between my sets.

**eventually I will be doing two a day cardio sessions with my trainer and I will do the second one after training and eating the next two meals, or later in the day if my schedule needs it.


WORKOUT and MEALS

CARDIO

* 5 egg whites, 1/2 cup oatmeal with 1 tsp maca root powder, cinnamon/stevia and one tbl. nibs
* 30g protein powder (I use BSN whipped vanilla flavor), acai berry puree packet unsweetened, 1/2 cup raspberries, stevia and 1 tbl. unsweetened cocoa powder

LIFTING

* 4oz. Tuna, 1/2 cup celery, mustard and 2 plain rice cakes (I know it's weird but I seriously really like the rice cakes :)
*  4 oz.  chicken and 1 cup of broccoli

**When the time comes this will be my second cardio time or later in the day.  I'm thinking these sessions won't be as high intensity but will be longer (maybe 55 min-60 min) and I'll probably use my heart rate monitor in order to keep myself in the "fat burning" zone.  But that's just my best guess, I'll see what kind of torture, I mean cardio Coach Candice has in store for me :)


*  30g protein powder (I use BSN fresh cinnamon roll), ground chia seeds, 1 tbl. nibs
*  4 oz Orange Roughy fish (when I looked this fish up I was scared!!!  It's one crazy ass looking fish, but guess what.....it taste amazing!!!) and 3/4 cup green beans


No more cheat meals or extra anything, just this diet.  And if it needs to change based on how my body is doing then we can adjust from there.  My trainer warned me that I will start feeling hungry throughout the day.  My body is used to having more fats in my diet and taking them out will make me a little hungry.  But that's the point, if my proteins are leaner and my carbs are timed with my workouts so that they are absorbed and burned for fuel and I keep going through all 6 of my meals I should be well on my way to building the body I want!


Once I get my cardio list updated I will detail what I'm doing and how it's going.  I'll also post a pic this week of my progress!  Take care wherever you are and thanks for reading!!!

Cheers,
Ash