10 Week Challenge

10 Week Challenge: Week 4

Phase 1 is over!

6 weeks left in the challenge…

Week 4 went just as well as the 1st 3 weeks of the challenge. I hit a PR with my squats this week which made me really happy… Yesterday, I decided to do an extra day of cardio, willingly…that never happens. But it was a good way to end the week 4 workouts.


This week’s meals were:

  • Meal 1: 2 eggs, ¼ c egg whites, broccoli, 14g low-fat cheese, 150g strawberries, 1 coconut flour pancakes
    , maple syrup [OR] 1 egg, ¾ c egg whites, broccoli, 28g cheerios, ½ c almond milk, 150g strawberries
  • Meal 2: 4oz turkey burger, 100g cauliflower, 120g quinoa [OR] ¾ c Greek yogurt, strawberries, ¼ c oats, 2tbsp chia seeds, 1tbsp almond butter
  • Meal 3: 4oz chicken, 150g rice, 30g peppers
  • Meal 4: 4oz ground turkey, 50g rice, 110g peppers, tomatoes
  • Post-workout: 1½ scoop REL protein, 1 apple or banana
  • Other: 1 slice protein banana bread, 1tbsp peanut butter, 1tbsp sugar free jelly, 2 rice cakes

It was really nice alternating a couple of the meals. Made things a little less boring throughout the week and gave a good variety.


20180819_182743Cheat Meal

End of Phase 1 marks 28 days into the challenge out of 70. It also means that I get a cheat meal. I have had this cheat meal picked out since the 1st week…what did I decide on?

The Donut Burger from the GOAT in Portsmouth. SO F*CKING GOOD! Some of you are probably saying “ew” but if you like sweet and salty, it’s the best thing ever. I had the burger and sweet potato waffle fries. And to make it even better, because it was gorgeous out still when I got out of work, I went and sat at the beach to enjoy my lovely cheat meal. Bit of a self-date. Romantic, right?


Training

While at work today, I had time to look through the next phase of training. This phase is going to be 3 weeks…which means shorter time to another cheat meal.😅

Phase 1 — 5 days of weight training // 3 days of cardio

Phase 2, changing it up a bit. Tomorrow morning, I will be starting a Push/Pull/Leg split with Sunday’s being my only rest days. For cardio, it will now be 4x/week of alternating between 30-minute HIIT and 30-minute Interval training. No cardio on the leg days (thank you). I’m hoping to get a few swims in for the interval training days, since I’ve only stepped into the pool once this summer to train…oops.



The Diet

As you all know, for the 1st phase I was sitting around 2,000 calories per day with 200g carbs, 165g protein, and 60g fat. Now I will be dropping down to around 1,780 calories per day with 165g carbs, 165g protein, and 52g fat. I don’t think it’s going to be much of a problem adjusting to that since I’ve been under 2,000 calories most days as well as under 200g carbs. But we will see.

Still sticking to typical chicken and ground turkey with sweet potato or rice meals. The only thing that has changed really in the meal plan is the switch out of an apple or banana post-workout. Now it’s 1.5 scoops protein powder plus 2 rice cakes and 36g of any fruit jelly. Nothing too drastic.


Body Updates

I weighed in at 142lb this morning, prior to the start of the challenge I was floating between 146 and 148lb. I have definitely been noticing changes as far as leanness in my upper body and abdomen. Legs are still taking their time, but I’m being patient. The leg workouts for this next phase will definitely do some damage which I’m looking forward to.

1529054963434I know this set is from June, but was looking about the same in July when the challenge started. I’m really happy with the changes that have happened so far in these 4 weeks…
1534522758261

28 days down! 42 days left to go…21 days until my next cheat meal.

I’m excited to start the next phase of this challenge and see how much more damage I can do.

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