My Workout and Exercise Plan (right now, anyways)

A lot of people ask me what I'm eating and what my workouts look like, so I thought I would blog them. When I hit my first plateau (stopped losing weight) I decided to change my diet and exercise program. When I did that, my weight started dropping again! Right now, I am following The Anabolic Diet. Basically it consists of eating a high fat/high protein/low carbohydrate diet during the weekdays, and then eating high carbohydrate/moderate fat/low protein on the weekends. It does get a little more complex than that but that's the simple description. At first I was not really strict with the macronutrient ratios but now I track what I eat and try to keep the macros as on point as possible. So, that means that on weekdays my ratios are 60%fat/35%protein/5%carbs and on weekends it's 30%fat/10%protein/60%carbs. This has been working great for me so I will stick with it until the next plateau and then maybe change it up again. Thankfully my husband is doing this along with me so he helps me track and eats well and exercises with me. Along with following this diet structure, I try to eat as clean as possible. Which means no preservatives, no artificial flavors/colors/sweetners and I don't eat anything that I dont know what's in it.

My workout program is one that I just put together, based on what body parts I want to focus on and what exercises I like/work best. Here it is:

Monday: Back/Arms/Abs/1/2 hr of cardio
-single arm dumbell rows
-seated rows
-lat pulldowns
-stiff legged deadlifts
-bent over dumbell rows
-seated dumbell bicep curls
-standing triceps extensions
-underhand grip pulldowns
-hammer curls
-mountain climbers
-crunches
-alternate dumbell curls
-arnold presses
-upright rows
-reaches

Tuesday: Legs/Glutes/1/2 hr of cardio
-squats
-lunges
-leg extensions
-standing calf raises
-seated calf raises
-step ups
-hip ups
-kick backs
-hack lifts

Wednesday: Cardio Only (1 hr)

Thursday: Shoulders/Back/1/2 hr of cardio
-dumbell presses
-arnold presses
-upright rows
-reaches
-seated rows
-bent over dumbell rows
-single arm dumbell rows
-lat pulldowns
-flys
-swings

Friday: Arms/Chest/Abs/1/2 hr of cardio
-standing triceps extensions
-seated dumbell curls
-underhanded grip pulldowns
-planks
-mountain climbers
-seated bent knee tucks
-crunches
-alternate dumbell curls
-incline flys
-pec deck flys
-standing hammer curls
-flat dumbell bench presses

Saturday: Legs/Glutes/1/2 hr of Cardio
-squats
-lunges
-deadlifts
-hip ups
-kick backs
-leg extensions
-step ups
-calf raises

SUNDAY IS REST DAY

On Tuesday, Thursday, and Saturday I add a Plyometric routine. 25 of each:
-squat jumps
-jumping jacks
-jumping lunges
-high knees
-bicycles
-mountain climbers
-butt kicks
-push ups
-jumping jacks

I was doing double the cardio that I have written here, but I am cutting it in half for a few weeks and then I will double it again. Just to keep my body guessing!

So there it is folks, it certainly kicks my butt that's for sure!


p.s. down to 178 today :)