Flowers-Always-and-Always

Hi.

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Current Training Split + Diet

Current Training Split + Diet

I have been getting a lot of workout and diet related questions on Instagram so I thought it would be easiest to address everything in one place with an update on my workout routine and current diet situation!

current-workout-split

As I’ve mentioned in the past, I love exercising. I make the gym a priority because I genuinely enjoy my time working out. That being said, it is important to find a workout that you LOVE and will stick to, so just because one thing works for me doesn’t mean it will necessarily be the best fit for you.

Workouts I currently love: Weight Training, Orangetheory, Barre Code, Running Outdoors.

Keeping those exercises in mind, this is an example of what my week looks like:

MONDAY - Leg Day

TUESDAY - Pull Day (pulling motions - biceps, back)

WEDNESDAY - Orangetheory

THURSDAY - Push Day (pushing motions - shoulders, chest, triceps)

FRIDAY - Second Leg Day (with glute or hamstring focus) OR Full Body Day

SATURDAY/SUNDAY - Long Run or Walk, Yoga, Barre Code, or Rest

Not every week looks exactly like this (i.e. leg day might be on a Saturday instead of a Monday) but just a general idea! I add cardio into my weight training days whether that be running to/from the gym, doing 20 minutes on the stairclimber, or throwing in a HIIT workout to warm up.

workout-ideas

For diet, I like to focus on the 80\20 rule - eat well 80% of the time and I don’t sweat it when I have a bag of flamin’ hot cheetos before dinner ;)

Questions I ask myself when making meals/grocery shopping: Is this food nutrient dense? Do I have greens on my plate? Am I getting in enough protein? Will I feel well after eating this? Do I understand everything listed in the ingredients? Is this a processed food?

I eat a well rounded diet - my meals consist of protein, carbs, and some sort of organic vegetable - I also always try to have something green in my meal (side salad of spinach, broccoli, etc). If I am going to eat something that’s processed, I make sure to be mindful of what is listed in the ingredients - my rule of thumb is if I don’t understand something in the list OR if the list is more than a handful of ingredients, I should keep eating that to a bare minimum.

Whether you are looking to lose weight or gain weight, it’s as simple as calories in vs. calories out.

If you want to lose 1 pound a week, you would need to be in a caloric deficit of 500 cals/day.

  • 500 calories x 7 days a week = 3,500 calorie deficit

  • 3,500 calories = 1 pound of fat.

If you want to gain 1 pound a week, you would need to eat an excess of 500 cals/day.

For example, if you burn 2,500 calories a day, you would want to eat less than that to lose weight, more than that to gain weight, or eat that amount to maintain your weight. You can google TDEE Calculator to get an estimate of your Total Daily Energy Expenditure (how many calories you burn daily) to use as a point of reference.

I do not think calorie counting is for everyone, as it is easy to become obsessed with a number and food is SO much more than that - but I felt that sharing this would be informative.

aaand that’s all I have for today! Feel free to reach out with any questions.

Xx, Nicole

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