Bah! I’m so happy it’s Friday. To be honest this week kinda dragged on for me. Monday was a bit of an emotionally draining day as it marked 6 years since I lost my dad to cancer. I still miss him like crazy but am so thankful for all the wonderful memories and all the things I learned from him. My sister and I went out for lunch together to catch up and celebrate his life together.
The rest of this week has been filled with training, meetings and migraines. With this weather and the pressure changing my poor head has been aching lately, no bueno.
I’ve also been enthralled by this book:
I got the trilogy for my birthday from Steve’s sister-in-law and started reading the first one last week. I am totally hooked! I’m about 2/3 through the first one and can’t wait to dig into the next two when I’m done.
In terms of training this has been a deload week for me. I could tell my body needed a bit of rest so we’ve been keeping all my lifts to around 70% of my max for about 4 sets of 5 with some nice accessory work. Scheduling in deloads is SO important!
I’ve been trying to share various moves and workouts on Instagram since I’ve been so busy this week, so if you’re not following me on there step your sh!t up and join the party!
An awesome lower body combo that will jack up your heart rate and work those quads – 10 reverse lunges, 10 front squats, 10 step ups. Aim for 5 rounds with 30-60 sec rest between rounds. I did calf raises and banded terminal knee extensions for some active rest.
One of my favourite ab exercises, do a reverse crunch (make sure you’re trying to go straight up, not up and back with your toes), toe touch, then lower your arms and legs and start again. Keep it controlled.
In other news, I’ve started macro cycling again. Actually, Steve and I both have. We’re just looking to drop a little excess, nothing crazy. I’m always comfortable in my own skin, no matter the size. I believe you can love your body as is and still want to make progress. I hope that makes sense.
It’s nice to be on the same plan, definitely makes meal prep simple. That being said I also had no issues preparing food for the both of us while I was in contest prep.
I really like macro cycling combined with IIFYM (if it fits your macros) for dropping weight without compromising muscle mass…or sanity. I think people think IIFYM means you can eat poptarts all day long and not gain pound. It doesn’t work that way. I’m just using it to ensure we’re hitting our goal macros with the food we normally eat. We’re just throwing in a couple low(er) carb days during the week. Like I said, nothing crazy. We didn’t drop our calories significantly and even on my low days I’m still taking in over 100g of carbs.
This was dinner for our ‘low’ night –
We’re definitely not starving over here haha.
On our low carb days we have more fats, on our high days we have less fat. I don’t cut anything completely out, that’s crazy. Everyone is also different in their macro needs. People respond differently to the same macros so you need to figure out what works for you. I’ve found that I lean out best with a good amount of carbs and less fat while Steve tolerates both carbs and fat well. I know counting macros can trigger some people and if that’s the case you should find a different meal plan to follow. There are a ton of different ways to lean out, it’s just a matter of what works for you and your lifestyle.
I took some pictures and will share my progress with all of you in a couple weeks.
Alright party peeps, I have some programming to write up and then I’m off to enjoy the weekend! Girls night dinner on Saturday…it will not fit my macros and that’s fine by me 😉
All About that Macro Cycling Life