Fitness & Macros

1 Week Prep Check In

November 12, 2013
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A little over one week in and boy it was rough…

I was hoping to have a really great start to this prep but everything was turned totally upside down with things I had going on with the kids, hubby, and work.  You know “life”?  It was my son’s last week of football so practices were crazy.  He also let some of his grades slip which meant extra tutorial all week.  My daughter was sick and even stayed home from school. Both kids had dentist and orthodontist appointments.  My husband was stuck at work after his shift a couple of days so got home later than normal which always throws my schedule off.  And I had a very full load of new design clients combined with wrapping up a bunch of previous clients.  November is probably the busiest month of the year for me, so I should have expected some of the madness that was thrown at me.  I was so stressed out this week AND was in a horrible mood.  The whole family just seemed to be completely “off” which makes for a very unhappy mommy.

NO EXCUSES

Regardless of my emotional well being and “life”, I still got my training in.  My regular split (basically one body part per day) was totally messed up though and I had to combine a couple of things and/or change the day I usually train xyz.  I made it to the gym and gave it my all each day, that’s what counts and of course I never regretted any of my workouts!  It was my last week on that split and this week I start a new routine that I’m SUPER excited about…. hoping to produce big gains over the next couple of months before I start my cut.  I will be combining power and hypertrophy training and cannot wait!  Looking forward to sharing my workouts and seeing what changes I feel in my body and muscles.  Grow baby grow!!!!

Everything with nutrition stayed the same last week.  Same calories and macros.  One great thing that came from last week was I realized I was getting WAY too much fiber each day (over 45 g when my goal each day is 25 g).  Each day I exceeded 35 g or so, it left me with horrible stomach aches and bloating by the afternoon.  I’m actually happy I figured it out though because I *think* that my previous tummy issues were actually caused mainly due to my  fiber intake VS. dairy/lactose intolerance like I originally thought.  I already started to test my theory out by introducing small amounts of dairy back into my diet namely whey only protein and Greek yogurt.  Crossing my fingers that I can keep my fiber down and get back to the milk products I miss so much!!!!  I was NEVER a fan of tracking calories or counting anything, but seriously…. I have learned SO much from doing it the past few months.  It’s totally been worth the 10 minutes a day I spend logging my food/meals.

And last, I figured that since I had planned to put everything I’m doing and feeling here on the blog to document this process, I should also be posting some progress pictures… I guess.  SUCH a hard thing to do right off the bat when you don’t feel you are at your best and your body fat is still higher than you want it to be… have I mentioned I have been in a caloric surplus for a few months AND have barely been doing any cardio?  Yeah, fluffy city.  Again, my whole goal for the rest of this year is to build my metabolism (metabolic capacity), lift heavy, and grow.  This journey is a process and in order for me to be successful LONG term, there are things I am 100% willing to sacrifice short term…. namely my mid-section.

This is me at 19% body fat in all my fluffy, non flexed morning ab glory over this past weekend.

corinanielsen-journey-week1-1

And I also wanted to share these gym shots from yesterday because I started that new training split.

Hoping that in 2 months I will have a great gains comparison shot.

Shoulder, bicep, tricep action… will update with lower body shots today.

corinanielsen-journey-week1-2

I know it’s hard to even see my baby muscles when all you are focusing on is that new iphone case though!  How freaking cute is it?

Anyways, I was skeptical yesterday as I was lifting and getting through my sets because I thought the lower reps weren’t really doing anything.  Some sets were harder than others, but I didn’t really feel fatigued or tight afterwards.  I was SO wrong.  I can barely move my whole upper body this morning…. I LOVE THAT feeling!  Today is lower body so I don’t expect to walk tomorrow, hopefully anyways!

OK back to work for me for now, eat 3 meals, take a kid to another ortho appointment, hit the gym, cook dinner, get hubby off to work, get kids in bed, and relax for a whole 5 minutes until I fall asleep with the TV and lights on.  Yup, that’s my life.

Complete Prep Food & Training Journal

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10 Comments

  • Reply
    Kathy
    November 17, 2013 at 7:31 pm

    Omg!!!! I freaking love that iPhone case!!! I didn’t know those even existed!! Off to Amazon to hunt because Minions are my favorite! And girl, you look amazing, I see no fluff at all!

  • Reply
    lucy
    February 23, 2014 at 9:34 am

    im so glad i found your blog its motivating me on my journey to increase carbs and then start a slow progress cut later on. i have damaged my metabolism and have learnt so much about reverse dieting lately to repair it and love that you are sharing your journey. i noticed one thing in this post; Fiber, iam always feeling bloated throughout the day, i use to have a very low calorie plant based diet that was very high in fiber but lately (i am now a pescatarian) i have been tracking my macros and notice i still go over my fiber by 30. do you think that this could be a cause of my bloating. how would i go about lowering it for say a week to test this?

    • Reply
      corina
      February 24, 2014 at 5:25 pm

      Hi Lucy! Thank you so much for reaching out to me. Unfortunately, I am not a trainer or nutritionist so anything found on my blog is really just based on my own experience and trial/error. As far as your specific question regarding fiber… I realized that the majority of my tummy issues (bloating and pain) were mainly a result of going way over in fiber. I aim for 25 but usually go over slightly. If I get past 35-40 grams, I am guaranteed a bad stomach ache. Take a look at my article on dairy/bloating and it might help you out. I am virtually pain free now and have next to no bloating at all anymore! Hope that helps!

  • Reply
    TC
    April 1, 2014 at 9:32 am

    Corina, I just wanted to say a huge THANK YOU for this blog. I am on a serious journey to a healthier me and I am so glad I came across this site. I have a ways to go (baby steps) but your blog is just the motivation that I need. Again thanks and congrats on reaching your goals.

    *I love the Minion iPhone case too by they way..lol

    • Reply
      corina
      April 2, 2014 at 3:52 pm

      Thanks so much for you comment and kind words!!! Good luck on your journey 🙂

  • Reply
    kandis
    May 2, 2014 at 12:46 pm

    Hi, i would like to start following your regime and eating plan. can you tell me what you mean by, ” REVERSE DIET”?

    Kind regards
    Kandis

    • Reply
      corina
      May 2, 2014 at 4:07 pm

      Hi Kandis! Please see my full article on “reverse dieting”!

  • Reply
    Shells
    May 12, 2014 at 2:22 pm

    Hi! I’m all the way over the ocean from a tiny island called the Isle of Man. Found your blog amazing! You are a true inspiration. I have been working out for a year and a half but haven’t been eating the right foods and still at a gazillion% body fat. Just shows. They have to be done together. I’m determined now to start eating correctly. Do you give nutritional advice at a price of course. If so please email me. Well done!!!

    • Reply
      corina
      May 22, 2014 at 5:21 pm

      Unfortunately, I am not a trainer or nutritionist… I don’t sell anything 🙂 This blog is strictly to track and share my own journey!

  • Reply
    Stef
    October 2, 2014 at 8:16 pm

    Hi Corina, love the blog!, came across it on Pinterest. I too am on a mission to achieve a healthier and toned body. I see your disclaimers advising that the fitness & meal plans are strictly for you and not meant to be copied but I definitely will use as a “guide” for my fitness journey. I noticed that your meals are huge and if I’m not mistaken are usually like this for bodybuilders. Not sure if this is the case for you or not. My question is did you come up with the regimin strictly on your own or did you have assistance from a trainer & nutritionist? I’m wondering how, say the average “Joe/Jane” would even come up with such a plan without guidance from a trainer & nutritionist. Thanks.

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