Once again I’m so busy (like a little bee) and have missed being able to blog daily.  But honey (get it) have I got a glute and thigh workout for you!  I did this the night before last (last night I just did 30 minutes cardio on my treadmill and some yoga at home because I was feeling rather sore) and today I can barely walk.  It’s been a while since I’ve been sore like this.  It’s nice to know that I haven’t lost the ability to make it hurt so good!  It’s a nice reminder that I’m still making progress.  It’s been over 4 months that I’ve been body building now, but I’ve still got a ways to go before I have the real “body builder’s body” I want (like the women on my vision board—Ava Cowan, Alicia Marie, Jamie Eason, Rachel Davis, and Jennifer Nicole Lee—yes, it’s a big vision board).  So I’m just gonna keep on working until I get there!

As you will see, I’m still increasing the cardio and reducing calories.  I started out doing 10 mins of cardio about a month ago and have been gradually increasing the time, and now I’m at 30 mins.  Also, you will see that my protein intake is not as high as it was when I was bulking up.  I was eating 200+ grams of protein daily, now it’s a little less, but still much more than most people eat.  I decreased the calories slowly too, so as not to shock my body into starvation mode where it tries to hold onto fat and it burns muscle for fuel.  And I make sure I get a pretty large dose of vegan protein in every meal. These are the tricks to reducing body fat without losing muscle.

Here’s the workout:

  • Squats: 15 reps/just the bar, 10 reps/20 lbs X 2
  • Squat Deadlifts: 15 reps/20 lbs, 10 reps/40 lbs X 2
  • Cabe kick backs: 10 reps/70 lbs each leg X 2, 12 reps/60 lbs each leg
  • lat cable pull down: 10 reps/70 lbs X 2, 10 reps/60 lbs
  • Leg press Roc It machine: 8 reps/243 lbs, 10 reps/211 lbs, 15 reps/179 lbs
  • Leg extension Roc It machine: 10 reps/138 lbs X 3
  • Ab rocker: 50 reps X 4
  • Cardio: Adaptive Motion Trainer 15 min/level 10, Elliptical 15 mins/level 10/ramp 16

And here’s what I ate.  (Check out the licorice tea— I read that it’s a diuretic, so I gave it a try and it has helped my PMS bloating immensely!  Awesome!):

  • Breakfast (40 g protein): smoothie with bananas, frozen peaches, blueberries, strawberries 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 Berry Flavor Vega Sport Performance Protein (20 g protein).
  • Lunch (54 g protein): At Veggie Grill: All Hale Kale, about 4 cups of steamed kale (16 g protein) with about 1/2 cup walnuts (9 g protein), 1/2 cup quinoa (9 g protein) and a bunch of grilled tempeh (20 g protein)
  • Snack: large mug of licorice tea with 1/2 cup soy milk (7 g protein)
  • Dinner (38 g protein): Salad with 2 cups raw spinach (8 g protein), grape tomatoes, carrots, sauteed high protein tofu (30 g protein) seasoned with lemon pepper, basil, oregano, and garlic powder, and balsamic vinegar.
  • After Workout (36 g protein): smoothie with bananas, strawberries, 2 oz wheat grass (2 g protein), 2 cups soy milk (14 g protein), 1 scoop Berry Flavor Vega Sport Performance Protein (20 g protein)
  • Before Bed: 1 large mug of chamomile and lavender tea with 1/2 cup soy milk (4 g protein)
  • Total 178 grams of protein for the day!

 

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