Week 01 Day 05

Probably one of the hardest days of the week to workout on – Friday.

It was tough to stay committed to going today but I did persevere and hit the weights after work this evening. I keep telling myself it’s just one little step at a time, and think of the end result, how good it will feel. At the end of each day I have been feeling very happy that I have committed to the decision to make this work, and I am confident I will achieve my goals.

Before the workout, I just wanted to note down some helpful information from the program that I am following.
Source: BodyBuilding.com

Pre And Post Workout Nutrition

Two of the most important times to feed your body the fuel it needs are immediately before and after your workout. You’ll also want to consume a high quality source of protein for the amino acids the muscles need to rebuild and repair themselves. If either of these two pieces of the equation are missing, you are not going to get the results you want from your workouts. It’s really can’t-miss nutrition here.

  1. Before the workout, have 1 scoop of Protein Powder with some Oatmeal, this will help you power through.
  2. After your workout the best option is consuming 1 scoop of a high quality Whey Protein Powder along with some fast acting Carbohydrates such as a Banana or a Bagel with Jam.
  3. After you finish your Post-Workout Shake, you should aim to have your next solid food meal within about 45 minutes to an hour as well to help promote maximum recovery.

You have a short window of time after the workout during which your muscles are really going to absorb the nutrients so you must make it a priority to get that post-workout shake and carb snack in.

The Workout (Back & Biceps)

  • Machine lat pulldown
  • Dumbbell bent-over row
  • Barbell squat
  • Preacher dumbbell curl
  • Machine biceps curl

Following this I completed 30 minutes of interval cardio training on the elliptical trainer. And boy, did it feel good after finishing!!!


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