Naala Inc.

Checking in!

Here’s how I did today with my nutrition and fitness plan … Not too bad!

NUTRITION

10:30 Breakfast ~ 4 egg whites, 1 whole egg scrambled with onions, tomatoes and green peppers and a slice of rye
2:00 – Snack ~ protein shake
5:00 – Lunch ~ grilled chicken and 2 cups of salad w/ fat free dressing
7:30 – Dinner ~ salmon and 2 cups of salad with no dressing

ROOM 4 IMPROVEMENT ~ I had breakfast late which through off my timing and I didn’t want to have dinner really late so I skipped a snack. Tomorrow, my goal is to have breakfast within 30 minutes of waking!

FITNESS

Today was Family Day, so Nala and I spent the day together. As a result, I didn’t make it to the gym and decided to do two at-home workouts focused on legs, glutes and abs.

Here’s a breakdown of what I did …

ABS – 3 SETS

10 Crunches (legs off the floor in 90degree angle)
10 Cross Body Crunch with dumbbell
10 Reverse Crunch
30 Kneeling Side Leg Pull-in (i don’t know what else to call it – sorry!)
10 Full Ab Crunch with twist
30 second plank

LEGS/GLUTES – 3 SETS /20 REPS each exercise

1. Weighted Squats
2. Stiff-legged Deadlifts
3. Butt Squeezes on Ball

Sorry for the lack of description. I’m hoping to add a video of this @ home routine at some point. So stay tuned!

Ttyt!

Hey, hey, hey,

OK. So, according to the research, one of the most important elements of succeeding in bodybuilding is to PLAN, PLAN, PLAN.

THE KEY according to many successful fitness models and bobybuilding.com is to plan and prepare your meals ahead of time and plan out your workouts in advance.

Chady Dunmore

I’ve spent months, weeks, days and many hours researching how to become a fitness model  and all the while I’ve been hoping and wishing that there was a successful fitness model who journaled about her daily diet and workouts on a consistent basis. I’ve gotten pieces of information and tips here and there and fitness magazines have helped a great deal. However, it would’ve been a lot more efficient had there been an online guide to follow a la someone who has made a name for themselves in the industry.

I’m going to try my best to outline my plan and results so that people who are looking for info and tips don’t have to spend the amount of hours I have on RESEARCH! After all, this time could be much better spent on preparing meals and working out! If you have any tips or tidbits to add, please feel free to fill me in.

By the way … I’ve included some of my favourite photos for inspiration and motivation throughout the post! Hopefully, some time soon I’ll be posting pics of myself looking similar to these beautiful ladies!

Jennifer Nicole Lee

So without further adieu, here’s my plan for this week:

Weight Goal: 2 lb weight loss

Other goals: no cheat meals, stick to the plan!

DIET PLAN
To keep things simple and take away the temptation to cheat, I’m going to keep breakfast, lunch and snacks the same all week. Dinner will be planned around what I make for my family.

6AM – Breakfast ~ 1 slice of rye, 4 egg whites and 1 egg yolk, coffee

9AM – Snack ~ protein shake

12PM – Lunch ~ spinach salad w/ fat free dressing, 4 oz grilled chicken, 1/2 cup of sweet potato

3PM – Snack ~ protein shake

6PM – Dinner ~ green veggies, lean meat

WORKOUT PLAN

Monday ~ LEGS & ABS
Tuesday ~ CHEST, BICEPS
Wednesday ~ HIIT, LEG PLYOMETRICS
Thursday ~ BACK, HAMSTRINGS, HIIT
Friday ~ SHOULDERS, TRICEPS
Saturday ~ P90X OR LONG DURATION CARDIO

Wish me luck,

Tiff