Top: MinkPink Work It Out Sports Bra | Leggings: MinkPink Work It Out 3/4 Leggings | Shoes: Nike Juvenate Sneaker {also here} | Sunglasses: Ray Ban Aviators |  Watch: Michael Kors Oversized Lexington Gold Watch |Bracelets: Carly Bracelet, c/o Loren Hope | Rings: Charlotte Ring Stack, c/o BaubleBar, & David Yurman Wheaton Ring | Earrings: Nadri Stud Earring

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Well hey, y’all! Hope your weekend was just as fabulous as mine, because I did absolutely nothing and loved every minute of it.  After last weekend being so hectic, a laid back weekend was just what the doctor ordered.

I am just LOVING this workout outfit and this strappy sports bra.  There’s nothing like a good activewear outfit to keep me motivated to hitting the gym.  I always feel like I can conquer my workouts when I’ve got a spiffy new outfit or pair of shoes on {and trust me, this strappy sports bra makes me feel that way!}.

So, today, I thought I’d include a little bit about my nutrition, as well as include this week’s workout routine.  I know I mentioned this during last week’s post, but I {err religiously} follow my macros.  I don’t typically like sharing my macro numbers because I don’t want y’all to follow the numbers that I follow, since every person is different.  It completely depends on how you workout {and how frequently}, your height, body type, age, etc.  All you’ve got to do is just google “macro calculator” and there are free ones online that you can use! I also use My Fitness Pal to track what I eat, ensuring that I don’t go under/over my daily macro goals.  I will say that my protein is typically 40% of my overall calorie intake {I also eat about 160 g of protein}, and the rest is carbs and fats — it takes some time to figure out what your body responds best to. I’ve tried decreasing my fats, and increasing my carbs, as well as the other way around, just to see what worked for me and finally, I have found a happy set of numbers that make me feel energized and healthy, while still seeing results.

As I have said before, I try to eat clean when I can.  It’s not always possible, but during the week, where I’m home and cooking, I’ll always eat clean.  I tend to cook/meal prep every 2-3 days, so that I don’t get bored with my food.  As for protein, I try to consume as many lean meats as possible {but sometimes sneak in a good filet or two if I’ve got enough room for fats in my macros}.

I also use protein whey daily to help me reach my protein goal.  I currently use Body Tech French Vanilla Protein Whey {super yummy} and I suggest staying away from the wild flavors like cookies n’ creme because you’ll just be sourly disappointed {like I was}. I tend to stick with vanilla flavors because you can add other items in the shake to change the flavor.  I rarely mix my shake with water, unless I’m super desperate on macros, but instead, I’ll throw a scoop of protein whey in a blender with 8 oz unsweetened almond milk, 1 banana, and if you’re feeling frisky, some nut butter of your choice {or I use PB2 peanut flour, which cuts the fats}.  Throwing in some yogurt and skim milk also provides a good consistency to the shake, if you’re not into almond milk.

In general, I eat every 3-5 hours and drink 100 oz of water a day.  I refrain from eating late at night {which gets hard at times}, but try to meet all of my macros by 9:00 pm. I allow myself 1 cheat meal a week, which is usually coordinated with Andrew’s cheat meal {#datenight}.  We typically go ALL out, but there have been times where we feel good, so we’ll eat a wholesome & healthy dinner and go out for ice cream or dessert.  I’ve been telling him that all I’ve been craving is a donut and sugary iced coffee.  So, I think this week, we’re gonna go to my favorite local coffee shop and donut store and do just that for our cheat meal.  On cheat meal days, you’ll count your macros normally as you would any other day, eating healthy, etc., but you won’t add the macros of your cheat meal.  Cheat meals are great for preventing your body from plateauing — there’s an awesome article about it here that explains some of the science of hormones behind it.  Speaking of plateauing, I carb cycle every month to prevent my body’s progress from getting stagnant.  Definitely recommend it if you feel like you need something different!

A lot of people ask how to eat out and be social when trying to eat healthy and count your macros.  It’s totally do-able! I go out with my friends all the time.  I just pick the healthiest options on the menu and don’t be afraid to ask/request specifics for your meal {aka don’t cook my chicken in butter}.  I grabbed dinner with my friend Autumn the other day because it was her birthday, and we got some delicious sushi, but unfortunately, I was carb cycling {and it was my last day, so I couldn’t have any grain carbs at all!}, but I made it work.  They’ve got sashimi, salad, veggies, cucumber rolled tuna…tons of stuff to make it work.

However, I will say that sometimes you can’t always choose what you’re going to eat {i.e. wedding season}.  I’m not going to be that girl that says no to a great dinner that’s provided.  I try to coordinate those kinds of meals for a cheat meal, but if it doesn’t work, then no big deal.  You need to have some flexibility and learn to pick your battles wisely!

As always, let me know if you have any questions in the comments below! Would love to hear your thoughts and what more you would like to hear about!

Monday: Legs {Quads, Hamstrings, Glutes, Calves} + HIIT

*complete all of these and do for 30 minutes {with 1-minute break in between each full set}*

• Weighted Burpees: 10 reps
• Jump Rope: 1 minute
• Sumo Squats with Kettlebell: 15 reps
• Weighted Step Ups: 15 reps
• Weighted Bridge Hip Thrusts: 15 reps
• Jump Squats: 20 reps
• Alternating Jump Lunges: 30 reps total
• Kettlebell Deadlift: 15 reps

Tuesday: Shoulders, Chest, Back + HIIT

*Superset these!*

• Arnold Press: 8 reps, 3 sets
• Chest Press: 8 reps, 3 sets
• Barbell Row: 8 reps, 3 sets

• Alternating Lateral Raise: 8 reps each arm, 3 sets
• Chest Flyes: 8 reps, 3 sets
• Assisted or Unassisted Pull-Up: 10 reps, 3 sets

• Alternating Front Raise: 8 reps each arm, 3 sets 
• Lat Pulldown: 10 reps, 3 sets
• Shoulder Press: 8 reps, 3 sets
• Upright Row using Cable Machine: 10 reps, 3 sets

*Add your favorite routine for ABS! I’ve been loving side dips!

Wednesday: Take a Full Body Class like TRX, typically focuses on core & glutes

Thursday: Biceps & Shoulders, Chest, Back + Low Intensity Cardio

*Superset these!*

• Single Arm Lat Pulldown: 10 reps each side, 3 sets
• Push-Ups: 15 reps, 3 sets
• Lateral Raise using Cable: 10 reps each side, 3 sets

• Wide Arm Weighted Row: 8 rep hold, 3 sets
• Push-Ups: 20 reps, 3 sets
• Thrusters {I suggest skipping this one if you’re worried about your form!}: 10 reps, 3 sets

• Pull-Ups {assisted or unassisted}: 15 reps, 5 sets
• Push-Ups: 25 reps, 3 sets
• Behind the Back Lateral Raise: 10 reps each side, 3 sets

• Hammer Curl Using Cable & Rope: 10 reps, 5 sets
• Static Hold Bicep Curls: 8 reps each, 5 sets
• Barbell Curls:  8 reps, 3 sets

Friday: Legs {Mostly Glutes} & Abs + HIIT ….OR optional rest day

• Weighted Step Ups: 15 reps each leg, 5 sets
• Narrow Squats on Smith Machine:  10 squats, 5 sets
• Lungest on Smith Machine: 10 normal & 10 pulses each leg, 3 sets
• Romanian Deadlift: 8 reps, 3 sets
• Weighted Barbell Thrusts on Bench: 10 normal & 10 pulses, 3 sets
• Adductor/Abductor Machine {not sitting down but raised up}: 10 normal, 10 pulses, 3 sets for each machine
• Calf Machine: 20 reps, 3 sets
• Kickbacks with Cable: 12 reps each leg, 3 sets

*Make sure to add your favorite ab routine at the end!*

Saturday: Triceps & Shoulders, Chest, & Back + HIIT

• Alternating Chest Fly: 10 reps each side, 3 sets
• Alternating Seated Shoulder Press: 8 reps each side, 3 sets
• Kneeling Row: 8 reps each side, 3 sets

• Incline Chest Press: 12 reps, 3 sets
• Car Drivers: 3o reps, 3 sets
• Cable Crossover Reverse Fly: 10 reps, 3 sets

• Push-Ups: 15 reps, 3 sets
• Frontal Raises with Weight Plate {seated}: 10 reps, 3 sets
• Stiff-Legged Barbell Deadlift: 8 reps, 3 sets

• Tricep Pushdowns with Cable: 10 reps normal, 10 reps halfway on the upper, 10 reps halfway on the lower, 5 sets
• Skull-Crushers using 1 Heavy Dumbbell: 10 reps, 5 sets
• Tricep Kickbacks: 10 reps each arm, 5 sets

Sunday: Rest Day

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Breakfast Meal of the Week: Original Oatmeal + 1 Scoop of Vanilla Protein Whey + 1 Banana + Unsweetened Vanilla Almond Milk + Cinnamon {it’s delicious!}

Lunch Meal of the Week: Chili Lime Chicken Burgers with Wasabi Mustard on a Whole Wheat Slim Bun

Dinner Meal of the Week: Chicken with Tandoori Marinade + Stir Fried Veggies + Brown Rice

You are not on the website of a nutritionist or dietitian. If you wish to do so please contact a board certified person in your state. Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning.  To read more, visit my policies page here. I currently work with a personal trainer to ensure that I meet the proper amount of macros that work well for my body.  If you’re local to Louisville and are interested in more info about that, then shoot me an email at asoutherndrawlblog@gmail.com!