JessFM's "Lean Mass Diet" Log
After being a longtime user and big fan of Xtend, I was very very excited to have the opportunity to join Team Scivation for free (thanks, Derek and Marc).
I got my program yesterday and immediately ordered some Vasocharge and 2 more tubs of Xtend. I planned on starting the diet/exercise plan next Monday, after my order had arrived... But I was too damn excited and started today. I already have plenty of Xtend and my Vasocharge will be here on Tuesday, so I'll only go Monday's lifting session without it- not bad.
[b][u]My Stats[/b][/u]
5'6"
118lb
14.93% BF
(will take body part measurements tomorrow morning)
[b][u]The Plan[/b][/u]
[b]Nutrition:[/b]
NWOD: 1370 calories (6 carbs, 20 protein, 10 fats, unlimited veggies)
WOD: 1550 calories (9 carbs, 20 protein, 10 fats, unlimited veggies)
[b]Supplements: [/b]
Fish oil capsules (1 per meal)
Multivitamin (1 with breakfast)
Xtend (2 scoops during A.M. cardio, 2-4 scoops during lifting)
Vasocharge (1 serving plus 2 scoops Xtend 15-30 minutes pre-lifting)
[b]Training:[/b]
Sunday: off
Monday: Upper Body + 30 min cardio
Tuesday: Lower Body + 30 min cardio
Wednesday: HIIT
Thursday: Upper Body + 30 min cardio
Friday: Lower Body + 30 min cardio
Saturday: HIIT
[b]===============================[/b]
[u][b] Today's Exercise[/b][/u]
Today (Saturday) was supposed to be a HIIT cardio day (no lifting)- but I couldn't get to the gym (short on time) or do it outside (snowing) so I did 40min of Tae Bo instead. Not ideal, I know- but still better than no cardio at all.
[u][b]Today's Nutrition[/b][/u]
[b]Meal 1[/b]
8 egg whites
4 tsp almond butter
2 slices Ezekiel bread
Total: 4 protein, 2 starches, 2 fats
[b]Meal 2[/b]
4 oz. chicken breast
4 tsp almond butter
0.25 cup (20g) oatmeal
0.5 cup Brussels sprouts
0.5 cup broccoli
Total: 4 protein, 1 starch, 2 fats, 2 veggies
[b]Meal 3[/b]
1 cup (8 oz.) fat free cottage cheese
0.67 oz. raw almonds
6.5 oz. fresh strawberries
Total: 4 protein, 1 starch, 2 fats
[b]Meal 4[/b]
4 oz. chicken breast
4 tsp natural peanut butter
92g apple
0.5 cup broccoli
0.5 cup Brussels Sprouts
Total: 4 protein, 1 starch, 2 fats, 2 veggies
[b]Meal 5[/b] (haven't actually had it yet, but it will be the following....)
1 cup (8 oz.) fat free cottage cheese
18g raw sunflower seeds
6.5 oz. fresh strawberries
Total: 4 protein, 1 starch, 2 fats
[u][b]Today's Supplements [/u][/b]
5 Omega Complex (1 with each meal)
1 GNC Women's Ultra Mega Active Multi
2 scoops grape Xtend during Tae Bo
Before this program, I was following nutrition and training plan straight out of Body Sculpting Bible for Women. It was a 6 week program, with 3 different phases. Ultimately, it was 6 days of A.M. fasted cardio plus 3 days of lifting. Nutrition was a 40/40/20 (c/p/f) plan.
I already feel like the Lean Mass meal plan is much easier to follow. I do miss all of my oatmeal, but I'm loving all of this almond butter :)
I also like that the Lean Mass plan allows you to eat fruit. With my old plan, fruit was only allowed right after a workout.
I like not having to count the calories or constantly monitor my macros- this plan takes care of all of that- it's a great system.
I've been logging my food all day on nutridiary.com and my 5 meals come out to almost 2000 calories total- which is way higher than the 1370 that the plan claims it to be. I'm not sure why this is, but I'm going to put my faith in Derek and Marc here.
First thing tomorrow morning, I'll be taking all of my starting measurements and some pictures.
I'm very excited for this opportunity. My ultimate goal is to compete in figure- or at least look like I compete! ... So it'll be great to have weekly feedback from the pros.