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Workout B and the Diet

Sunday, April 07, 2013

I read through the diet section of the NRLL book last night, and I realized that I only put together the Workout "A" section of the program. I forgot to fill in Workout "B"! How the program works is you do Workout A/B on alternating days with rest days in between. I'm going to start a M-W-F schedule starting tomorrow.

So here is Workout "B"

RAMP - Warmups

Plank 2x30 (seconds)
Side Plank and Row 2x10

Dumbbell push press with 5lbs 2x5 (This is a L3 option, but the explosive pushups will put too much stress on my wrists.)

Supine hip extension 2x15
Elevated push up 2x15

Split squat with 5lbs 2x15

Bent over dumbbell row with 5lbs 2x15

Jumping Jacks 2x1 (minutes)

RECOVERY - stretches and cool down

I read the section of the book on diet, and it says that if you're maintaining weight (energy balance, which I am), then don't change anything with diet just yet. Try the program for 4 weeks and see what happens. So that's what I'm going to do.

Well...not quite holding my diet steady. I am making a few modifications. Yesterday at the grocery store I bought my favorite high carb snack - bananas! I made a greek yogurt and half banana smoothie after my DVD workout. I think I will be exerting my muscles enough that glycogen will need to be replaced, so the carbs will be put to good use.

I'll also be raising my healthy fats slightly for more calories. I no longer believe that fats are really the devil that I grew up believing, however, I do not think fats from battery raised animals are healthy. Cows that are raised on grains are high in omega-6s. Grass-fed cows are high in omega-3s. Unfortunately, grass-fed beef is hard for me to find in my area, so I'm sticking mostly with wild caught fish, and organic chickens and eggs, which are easier for me to find. But I will be upping the amount of olive oils and coconut oil used for cooking or salads. I'm a really big fan of coconut milk, so I'll be making smoothies and chai tea with it. I love avocados, so I'll be tossing more into my salads. I recently cut back nuts because I thought this might lead to more fat burn, but it doesn't seem to have worked. This is the n=1 experiment that I'll be trying.

I took my bike for a tune-up yesterday. They said it should be ready by Thursday or Friday. I'll be riding my bike in between my NRLL workouts.

Today is a 'rest' day, but not really. I need to weed the yard and clean the bathrooms. It's a beautiful day to be outside, though.

Have a fantastic Sunday!
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Member Comments About This Blog Post
    Yes, I've heard that if you purchase non organic meats, that most of the chemicals are found in the fatty part of the animal!
    1901 days ago
    What a great program! I am so interested to see how you like it as you go as well as how you feel. I read your last two blogs and some how I think this plan is really going to ramp up your metabolism and change things for you. I am rooting for you!
    1901 days ago
    Looks fun! :) You're going to love it...
    1902 days ago
  • BILL60
    Looks like great workouts.
    1902 days ago
  • MRSP90X
    Sounds excellent!! I do a A/B split on T/Th/Sa. Although I just bought Strong Curves: A Woman's Guide to Building a Better Butt and Body by Bret
    Contreras, so I will see how that goes. I wish you well on your goals!!
    1902 days ago
  • A*L*P*
    I will tell you, after week 1 of NRoLL I am sore as hell. I love that feeling fo sho!

    I think the first week is all about trial and error and finding out what works and doesn't. Don't forget to alternate sets for some of the lifting in both A and B. It makes a difference.

    I had the book checked out at the library and have it coming to me from Amazon.com. I think when I finish the 12 weeks of life I will do Supercharged which is the most recent book from them.

    The fats you're discussing are excellent choices. I wish I could have an avocado tree, only then could I maybe get enough of them in me! Oh so good! Coconut oil is the best. I love my coconut oil -- so delish! coconut milk (I use the full fat kind) is the best in smoothies! Oh so yum!!

    Good luck. I am taking a rest week and focusing on nutrition pretty hard this week.
    1902 days ago
    I think you're doing great. Reading posts by you and BEECHNUT13 makes me want to go out and get that book, or order it on Amazon. It must be really good, everyone's talking about it.
    1903 days ago
    Looks like a nice program, I like the idea of just changing one thing, letting it happen for the 4 weeks, and assessing the results.

    Enjoy the day! We had high winds this morning, but it was nice to sleep in, and it's sunny out, so I'm hoping to get some weeding in today too!
    1903 days ago
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