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Shaklee..

 
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NUTRITION FITNESS WEIGHT LOSS PRODUCTS TESTIMONIES MY TEAM

home :: fitness :: my regimen
 
 

:: Aerobic / Anaerobic

:: BMI & Body Fat %

:: Body Types

:: Calorie Count

:: HIIT

:: Heart Rate

:: Muscle Recovery

:: Personal Training

:: Tunes

:: Workouts

 

M YSD A I L YSR E G I M E N

I'm a very goal-oriented person. After accomplishing the Tough Mudder in Arizona, I needed to begin a new regimen so that I didn't slack off. Therefore, I began a 12-week Fat Loss Challenge on April 15, 2003. Since my somatotype is mesomorph, I'm following the nutritional, strength training and cardio regimen outlined below which is customized to my body type, weight, height and age.

 

Daily Macronutrients

1372 calories:

+ 137.2g carbohydrates (40% daily intake)
+ 120g protein (35% daily intake)
+ 38.1g fat (25% daily intake)

103 ounces water

*Abstain from refined sugar, alcohol and gluten. Eat minimal red meat.

Breakfast (7:30 am):

+ Shaklee 180 Smoothee
+ 8 oz. Unsweetened Almond Milk
+ Banana
+ Shaklee Energizing Pomegranate Tea

Post-Workout Recovery Shake (10:00 am):

+ Shaklee Physique (1/2 c)
+ Instant Soy Protein (2 tbsp)
+ 8 oz. Unsweetened Almond Milk

Lunch (12:30 pm):

+ Chobani Yogurt

Snack (3:00 pm):

+ Shaklee 180 Snack Bar
+ Hard boiled egg

Dinner (5:30 pm):

Before dinner, I have 414 cals, 20.3g f, 15.9g c, 39.7g p remaining so dinners will vary.

+ Spinach (2 cups)
+ Egg whites (8 oz.)
+ Avocado (1/2)
+ Sliced Mushrooms (raw)
+ Annie's Organic Green Garlic Dressing or ACV dressing

 

Daily Supplements

+ Vitalizer Women
+ Joint Health Complex
+ Vivix
+ OmegaGuard
+ Zinc Complex
+ Vita-D3
+ Metabolic Boost
+ Nutriferon
+ CLA

 

Weekly Strength Training + Cardio Regimen

Monday:

+ Weight Training: Shoulders
+ (supersets, avg. 200 calories burned)

+ Cardio: Arc Trainer (avg. 400 cals burned)
+ Core (300 abs, 15 min, avg. 150 cals burned)
+ Total: 750 calories burned

Tuesday:

+ Weight Training: Biceps & Triceps
+ (supersets, avg. 250 calories burned)

+ Cardio: HIIT* (20-25 min)
+ Total: 250 + HIIT calories burned

Wednesday:

+ Weight Training: Hamstrings & Quads
+ (supersets, avg. 250 calories burned)

+ Cardio: Recumbent or Road Bike (avg. 300 cals burned)
+ Core (300 abs, 15 min, avg. 150 cals burned)
+ Total: 700 calories burned

Thursday:

+ Weight Training: Chest
+ (supersets, avg. 200 calories burned)
+ Cardio: HIIT* (20-25 min)
+ Total: 200 + HIIT calories burned

Friday:

+ Weight Training: Back
+ (supersets, avg. 200 calories burned)
+ Cardio: Spin (45 min, 600-700 cals burned)
+ Core (300 abs, 15 min, avg. 150 cals burned)
+ Total: 1050 calories burned

Saturday:

+ Road Bike (leisure: 20-50 mi. / 16-18 mph)

Sunday:

+ Spin (45 min, avg. 600-700 cals burned)

 

*HIIT cannot be incorporated on top of weight training workouts like regular, steady-state cardio. Your performance will suffer drastically if your energy levels aren't at 100% while performing HIIT. Either do HIIT on "off" days or at least a few hours after your weight training work out.

Be sure to take Physique within 15 minutes of your completed workout. This will help repair and rebuild your muscles.

 
 

This site is not intended to provide medical advice or take the place of medical advice and/or treatment. ©2011 NutriFit Living. All rights reserved.