Tonje's diet and today's workout :)

EATING PLAN

This is the minimum amount of food I will eat for the different days.

If I’m more hungry after all my meals, I will simply eat some more, since my activity level is pretty high, and can vary from day to day. To maintain/build muscle mass it’s important to not go to low on the calories. But if you are a person that knows you have a tendency to overeat, it’s best to stay strict to your diet. This needs a little trying, failing and learning moments :)

My weight: 63kg

Goal: Slow reduction in fat % and maintenance/building of muscles!! (At least shape them and maintain strength)
The diet will focus on recomposition and also reduction in fat%.

Days with training

Carbohydrates 189g

Proteins 94,5g (+21,85) – 116g

Fat 63g

Total calories: 1701 (+ one proteinshake after training 110Kcal) = 1811Kcal/day.

Days with training
Meal	Food	Nutrition
1	White lean meat/white fish 140g and broccoli Omega 3 2 rice cookies	30g protein 2g fat 12gcarbohydrates
2	Quark 250g Berries 400g Almonds 19g 2 rice cookies	30g protein 30g carbohydrates 10g fat 12g carbohydrates
3	White lean meat/white fish/other sea food as shrimps 140g Rice 150g /sweet potato 180g Avocado 200g	30g protein 30g carbohydrates 40g fat
4	Fruit salad 450g	30g carbohydrates
5	Oats 80g	50g carbohydrates
Nutrition in total during the day		Proteins 90g Carbohydrates 164g Fat 52

+ some fat during preparation of food, and also once in a while I will be eating salmon(my favorite fish) which has a high content of fat.

Before training; 2 rice cookies = 12g carbohydrates

Before/during/after training; 10g BCAA in total

After training proteinshake = 21.85g proteins (110calories)

Days without training:

Carbohydrates 63g

Proteins 94,5g

Fat 63g

Total calories: 1287

Days with training
Meal	Food	Nutrition
1	White lean meat/white fish 140g and broccoli Omega 3	30g protein  2g fat
2	Quark 250g Berries 100g Almonds 19g	30g protein 7,5g carbohydrates 10g fat
3	White lean meat/white fish/other sea food as shrimps 140g Rice 75g /sweet potato 90g Avocado 200g	30g protein 15g carbohydrates 40g fat
4	Fruit salad 225g Proteinshake	15g carbohydrates 21.85g protein
5	Oats 40g	25g carbohydrates
Nutrition in total during the day		90g proteins 62.5 carbohydrates 52g fat (and also some in preparation of food)

TODAYS WORKOUT

Today was actually a rest day, or a day for underdeveloped muscle groups!

So we decided to do a arm workout, since in our total body workourts there is no isolation of biceps or triceps.

Also today the workout was before breakfast, taking preworkput and BCAA :)

 

Arms
Standing DB biceps curl superset dips	4	15
Medial hammer curl superset  narrow triceps pulldown	4	15
Prone incline DB biceps curl	3	10
Narrow grip bench press (thumbs facing outwards)	3	15
Narrow cable biceps curl	Droppsett Minimum 3 dropps	8-12

I finnished it all with tabata intervall training and a jog home(15 min).

Tabata = 20sec on, 10sec of x 8.

This is a short workout, with HIGH intencity - and it's really effective!
I alternated kettlebellswings and goublet squats, lying down on the floor for a minute after to catch mybreath!!But I survived :D

Tonight Emil will give you updates about his stair intervalls!! Stay tuned! :)

Enjoy the rest of your sunday! :)