Food plan.

Some people, actually i guess most people have been asking me about my diet at the moment so i wanted to share with you my typical day to day eating plan, so here goes. I like to eat little and often as they say it keeps the metabolism working, so i try to eat every 2-3 hours. If you’re working in the gym you may find yourself feeling a little hungry in-between meals, my advice would be to snack on healthy food, 10 almonds, 20g of seeds and so on.

8am – Meal 1. PRE WORKOUT (about 1 hour before training)

Green tea with a vitamin c tablet (dissolvable). Protein pancakes – 1/2 banana, 1 egg white, 1 scoop of low carb protein powder a little almond milk and cinnamon, the other half of the banana goes on top.

or

Protein smoothie – 1 banana, 1 scoop of protein, strawberries, raspberries, kiwi, blueberries 100ml almond milk 200ml water

or

30g gluten free oats into my protein shake made with water.

11am Meal 2 – POST WORKOUT. As i’m leaving the gym.

Protein shake with water

1pm – Meal 3

100g chicken or turkey or lean mince, 30g brown rice (cooked weight) – with spinach, onion, seeds, celery seasoned with a little pepper and chilli flakes.

3.30pm – Meal 4

1/2 a can of tuna or mackerel or sardines – with spinach, onion, seeds, celery seasoned with a little pepper and chilli flakes

6.30pm – Meal 5

150g chicken or salmon or turkey or lean mince or tuna steak – with colourful veg

10pm – Meal 6

I have a bedtime protein shake (optional – i am only having this to build lean muscle and wouldn’t advise this to people who just want to lose body fat).

Always drink 2-3 litres of water per day. I would advise staying away from the following – fizzy pop, sugar, white carbs, cheese, crisps – the rest is obvious.

This diet seems to be working a treat for me, i am trying to gain muscle so i try to eat as much protein as possible. I hope for some of you it works as good as it does for me, however it may not suit every one.

It is important you prep all your food the day before or even a few days before – Fail to prepare, prepare to fail. Any other advice needed feel free to email me – aliciarudgefitness@gmail.com.

Alicia xx

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My starting workout…

My starting workout...

I thought i would share my very first workout with you guys as i always used to do classes at my gym because i either didn’t know what to do or i got bored, gave up and went home. As a girl i always went to the gym and seen woman on the cardio machines and men on the free weights and machines, as a woman i felt intimidated to go into the ‘mens section’ until a few month ago i read that lifting weights also burns fat as well as cardio and with a great routine you can have a toned body all over from free weights, cardio and machines. The workout I’m going to put below worked really well for me as i trained with this for about 3 months changing up my weight and reps and i always left the gym knowing i had worked hard. This would work great for someone just getting into fitness and wanting to define the whole body.

DAY 1 – legs and biceps
Squat with barbell or smiths machine – 3 sets 10 reps
Leg extension machine – 3 x 10
Leg curl machine 3 x 10
Standing calf raises (weighted) 3 x 20
Barbell curls 3 x 10
Alternating dumbbell curls 3 x 10
Bicep cable curl 3 x 10
Followed by 20 – 60 minutes cardio of your choice.

DAY 2 – Chest and Shoulders
Start with 20 – 60 minute cardio
Pec flies 3 x 10
Incline bench press 3 x 10
Dumbbell pullovers 3 x 10
Overhead press 3 x 10
Front and side dumbbell raises 3 x 10

DAY 3 – Back and Triceps
Lat pulldown 3 x 10
Cable rows 3 x 10
Dumbbell rows 3 x 10 (each arm)
Tricep rope pulldown 3 x 10
Seating dips 3 x 10
High intensity interval train for 20 – 60 minutes

DAY 4 – Legs and Biceps
Warm up for 8 minutes (bike, walk, etc)
lunges 3 x 20 (each leg)
Straight leg deadlift 3 x 10
Seated calf raise with weight 3 x 20
Preacher curls 3 x 10
Assisted chin ups 3 x 10
20 – 30 minutes cardio

DAY 5 – Chest, Shoulders and Triceps
20 minutes cardio
Flat bench press 3 x 10
Decline bench press 3 x 10
Alternating dumbbell forward raises 3 x 10
Overhead press 3 x 10
Tricep kick back 3 x 10
End with 20 minutes cardio

…And congrats thats your first week done, allow 2 days off for recovery then start fresh the next week. Try to change your routine every 6 – 8 weeks. I did this routine to lose body fat, tone up and it worked a treat for me obviously now i’m waiting to gain more muscle mass i have changed my routine to suit that but this was a great kick start and got me into the swing of getting up and getting my lazy ass to the gym.

I hope you like the routine, and very soon I’m also going to put a food plan up that i used with this particular workout.

Alicia xxx

Music for Motivation..

Music for Motivation..

Since having a week off from the gym i have really struggled getting back into it and motivating myself. My first day back i felt weak and sick but i made myself stay there finish my weights then go home, my second day was a lot better untill my earphones broke, I then thought how important music is to a routine and keeping people motivated throughout a workout. Not every one might be the same but i don’t think i could personally do my routine without my music. Its all about finding the right tracks, I am going to include a playlist that i use myself, it may not work for you and you may not like the songs but it keeps me motivated and happy throughout my 1 1/2 hour daily workout.

Duke Dumont – The Giver
Maya Jane Coles – What They Say
Ben Pearce – What I Might Do (club mix)
Douglas Greed – This Time (feat Kuss)
Breach – Jack
infinity Ink – Infinity
Hot Since 82 – Pour The Sugar
N.R – Enemy
Toyboy and Robin – Jaded
Hot Since 82 – Knee Deep In Louise
Zander Haroy – Prison (ft priceless edit)
Azari & Ill – Hungery For The Power (jamie jones ridge street mix)
Deetron & Ovasoul7 – I Cling (Feat. Ovasoul7)
Syron – Here (TCTS REMIX)
Noir & Haze – Around (Subb-an Remix)
Nick Curly – Underground (Dennis Ferrer Mix)
Wretch 32 – Blackout (Feat Shakka.. Amtrac remix)
Pitto – You (edit)
George FitzGerald – Child
AaARON – Feeling This
Guti – Hope
WAFF – Joolz
Storm Queen – Look Right Through (MK Dub III)
AlunaGeorge – Your Drums, Your Love (Duke Dumont Remix)

Hope you all like my choice of songs, as i say these certain songs help me through my workouts.. Thank gawwwd for music 🙂

Alicia xxxx