After my 3rd week back I am feeling great. My second week was a lil sluggish from lack of rest but I was able to stay on track following my routine discussed in week 1. For week 3 I am still limited to what I can do until September 30 when I see my doctor for a full release. Then I can put together a full 5-day workout plan for every muscle group.
I have changed my diet since coming back to work. For breakfast I will have a protein shake mixed with 1.5 scoops PROTEINBLITZ, 8 oz reduced fat milk, 5g glutamine & some water, 3/4 oz raw almonds & a banana. My mid morning snack is a low sodium turkey breast sandwich with romaine lettuce, 1/4 avocado, 1 slice low fat cheese, sprouts, & mustard on whole grain bread not wheat. For lunch I will have about a 6-8 oz portion of chicken breast with fresh vegetables & brown rice. Before & after my workout I will have a PROTEINBLITZ RTD with a piece of fruit. For dinner I will have something very similar to lunch & before bedtime 1.5 scoops PROTEINBLITZ with a serving of glutamine & fiber powder.
I know it can be boring but its ok to repeat meals through out the day. For example make a big dinner and break it up into separate portions that can be used for lunch, a snack or whenever convenient. With today’s busy lifestyles it’s difficult to be cooking or preparing snacks all day long. That’s why when I have time everything gets prepared ahead of time. If you are serious about building muscle you should be consuming a meal every 2.5 – 3 hours up until bedtime. It is very important you consume a meal right before bedtime because while you sleep your body is in recovery mode & looking for nutrients to fuel your muscles for growth.
Today is Monday and I am ready to get at it again. I just can’t wait for a full release from my doctor so that I can maximize my workouts and see some awesome results. It will take time but it will happen with proper training, dieting, & dedication.
-Richard Lujan
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Have you reached your max or is your body telling you it is time to change it up??!!! I have always kept my diet and my training simple but I have always felt that my body sooner or later learns my routine and it is time to change. I LOVE TO EAT; so why starve yourself? Just because you thought you had a great workout and you leave the gym looking like you got you’re as! kicked in a MMA fight I bet you could have done some more reps or an extra set along with 5 minutes extra on cardio try it for a month along with my diet tips.