Sometimes I get very tired and sore from all this working out and I just want to sit in the jaccuzzi for about a week.  But in order to really build muscle, you can’t take breaks too often.  You have to keep those muscles working all the time.  So, I am often torn between keeping the muscles working and the need to take a break because I’m so sore and tired.  A nice compromise is to do cardio. Cardio does not tear muscle fibers the way that weight lifting does, but it is something the body needs to not only burn fat, but to cycle oxygen through the body and help speed recovery, not to mention it does work the leg muscles, especially if you crank up the ramp and the resistance.  From what I’ve been reading, the trick is to not do too much, especially if you haven’t been doing a lot of cardio all along.  Cardio needs to start for a short time and be raised gradually so as to spare your body from a shock and a huge waste of cortisol. I have been doing somewhere between 10-20 minutes of cardio most days the past week or so that I have been adding cardio back into my workouts.  Also, abs can be worked in a cardio-type fashion if you don’t use much weight, so this can be another good option when taking one of these semi-rest/cardio-only days.

So, here’s my workout from yesterday:

  • Ab rocker: 50 reps X 8
  • Elliptical Cardio Machine: 15 minutes/ ramp 12/level 12/140 calories burned

And here’s what I ate yesterday:

  • Breakfast (40 g protein): smoothie with bananas, frozen blueberries, 2+ oz wheat grass (3 g protein), 1 packet frozen acai with added protein (7 g protein), 1.5 cups soy milk (10 g protein), 1 scoop Vega Sport Performance Protein (20 g protein), and 1 tsp L-glutamine
  • Snack: handful of jungle peanuts (15 g protein)
  • Lunch (34 g protein): Vegan Orange Chik’n (15 g protein) with 1 cup quinoa (8 g protein) and 1 cup broccoli (4 g protein) with glass of soymilk (7 g protein)
  • Dinner (31 g protein): 2 slices toasted tofu bread (20 g protein), drop of flax oil, 2 Tbsp peanut butter (7 g protein) with mug of green jasmine roobois tea with 1/2 cup soymilk (4 g protein)
  • Before/During Workout: 1 tsp creatine powder and 1 tsp nitric oxide powder in 1 liter of water
  • After Workout/Before Bed (50 g protein): smoothie with bananas, 2 oz wheat grass (2 g protein), 2 cups soy milk (14 g protein), 1 scoop Vega Sport Performance Protein (20 g protein), 1 scoop strawberry/banana flavor Spirutein (14 g protein) and 1 tsp L-glutamine
  • Right Before Bed: 1 large mugs of chamomile and lavender tea with 1/2 cup soy milk each (4 g protein)
  • Total 159 grams of protein for the day!!!
 

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