I know a lot of people are scared of eating "too much" on rest days, but you still need to make sure to eat enough, especially if your goal is to gain muscle. Remember, your rest days are when you are growing!
As I've mentioned previously, my rest day nutrition differs only in that I have one less meal and slightly less carbs and a little higher fat. Usually my second meal of the day is just protein and fat in place of my post workout protein and carbs. I still make sure to get around 30-40 grams of carbs at breakfast, lunch and dinner. My calories may end up being a little lower than workout days, but I don't purposely try to eat less.
Here's what I had yesterday:
8:00
Protein oats(1/2 cup) with peanut butter(1 tbsp.), coffee w/ cream & Truvia
11:30
Canned tuna(this is in the rare event that I don't have any meat cooked, which was the case today!) with a tiny bit of mayo and mustard mixed in, handful of mixed nuts: almonds, cashews, pistachios
2:15
2 whole eggs+1 white fried, 1 slice mozzarella cheese, 2 slices trader joe's sprouted grain bread, small orange, roma tomato, 2 turkey sausages
6:00
Baked chicken(3-4 oz? -didn't measure), 4 oz roasted red potatoes w/ketchup, green beans w/ a tad bit of grassfed butter, 1 Yasso frozen greek yogurt bar(yum!)
9:30
Protein shake w/almond milk, 2 tbsp. peanut butter, 1 rice cake
Today was leg day for me! My back has been bothering me a bit lately, so I skipped my deadlifts. It just feels really tight and knotted up. Anyone have any tips for working out knots? I had a massage a couple of weeks ago and have been foam rolling, but that seems to be making it worse, not better! So annoying. Hopefully it'll get better so I can get back on my program. Really wanting to get that ever elusive 250 deadlift!
Here's what I did today:
1)Bounds: 3x5
2)Squats: 155x6x3
3)Step ups: 20(per hand) x8/25x8/30x8/8
4)Barbell hip thrust: 135x10/155x10/175x8/8 + drop set: 155x8/135x8
5a)Glute ham raise: 3x10
5b)Lateral band walks: 3x12 each way
Forgot to do my Lsits, but I'll get them in later this week.
What'd you train today?
As I've mentioned previously, my rest day nutrition differs only in that I have one less meal and slightly less carbs and a little higher fat. Usually my second meal of the day is just protein and fat in place of my post workout protein and carbs. I still make sure to get around 30-40 grams of carbs at breakfast, lunch and dinner. My calories may end up being a little lower than workout days, but I don't purposely try to eat less.
Here's what I had yesterday:
8:00
Protein oats(1/2 cup) with peanut butter(1 tbsp.), coffee w/ cream & Truvia
11:30
Canned tuna(this is in the rare event that I don't have any meat cooked, which was the case today!) with a tiny bit of mayo and mustard mixed in, handful of mixed nuts: almonds, cashews, pistachios
2:15
2 whole eggs+1 white fried, 1 slice mozzarella cheese, 2 slices trader joe's sprouted grain bread, small orange, roma tomato, 2 turkey sausages
6:00
Baked chicken(3-4 oz? -didn't measure), 4 oz roasted red potatoes w/ketchup, green beans w/ a tad bit of grassfed butter, 1 Yasso frozen greek yogurt bar(yum!)
9:30
Protein shake w/almond milk, 2 tbsp. peanut butter, 1 rice cake
Today was leg day for me! My back has been bothering me a bit lately, so I skipped my deadlifts. It just feels really tight and knotted up. Anyone have any tips for working out knots? I had a massage a couple of weeks ago and have been foam rolling, but that seems to be making it worse, not better! So annoying. Hopefully it'll get better so I can get back on my program. Really wanting to get that ever elusive 250 deadlift!
Here's what I did today:
1)Bounds: 3x5
2)Squats: 155x6x3
3)Step ups: 20(per hand) x8/25x8/30x8/8
4)Barbell hip thrust: 135x10/155x10/175x8/8 + drop set: 155x8/135x8
5a)Glute ham raise: 3x10
5b)Lateral band walks: 3x12 each way
Forgot to do my Lsits, but I'll get them in later this week.
What'd you train today?
thanks for sharing girl :)
ReplyDeletei did legs today too! squat day for me on wednesdays :) and i practiced my box jumps!!
Squat day is always a good day! Hope you had a good workout.
DeleteSometimes there is nothing better than a really tough workout that makes you sweat! I have learned some great advices on how to get prepared to the hardest trainings from this blog: militarygradenutritionals.com/blog/. Beside other things, they provide awesome info about DOMS relief. Now I can easily go through 2 or even 3 consecutive training classes in the gym. Because of increased endurance I never more feel exhausted after my workouts. And the best part: my pounds go off easily and my shape is better than ever before!
ReplyDelete