Diet & Fitness Journal: Grace De La Rosa

Grace De La Rosa
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My Diet & Fitness Journal

Sample Diet

Meal 1: 1/2 cup oatmeal (made w/ water) w/ 1 T(ablespoon) raw sugar, 5 walnut halves, golden raisins
Meal 2: On's Whey Protein Shake, 1/2 apple
Meal 3: 1/2 apple
Meal 4: 3 oz grilled chicken, 1/4 c(up) brown/jasmine steamed rice, 1/2 c steamed broccoli
Meal 5: 3-4 oz turkey patty, 1 c edamame

Sample Workout Routine
# = pounds
AxB, where A=Sets, B=Reps

I always begin my workout days with Abs & Back Extensions, followed by full-body stretches. If I have a run scheduled the same day as I am to lift weights, I will do upper-body weights prior to my run and my legs only after a run. I normally schedule two to three days of weight-training, with one of those days being a short, easy workout -- three sets of one compound exercise each that targets several muscle groups at the same time.

I try to vary my cardio exercises each day by running outdoors, running on a treadmill, doing hills or intervals (usually on a treadmill since FL is not known for its hilly terrain), running tempo (normal speed for 3 miles), easy running long (4-6 miles), combining walking or jogging with running (3-5 miles) , or simple leisure walking (4-5 miles). I try not to run two days in a row to give my leg muscles a rest, but sometimes, I can't avoid it. I listen to my body first and foremost, and then I follow-through with my goals for that particular day. I always stretch all my body parts again after my runs, walks or jogs.

Abs & Back Extensions:

Five to Six Times Per Week
Lying Leg Lifts 5# or no weights, 1x30
Side Bends 15#, 1x30 ea. side; or Side Crunches 1x30 ea. side
Butterfly Crunches 5# or no weights, 1x20 @ 10-count hold ea.
Back Extensions 1x20 @ 5-count hold ea.

Heavy Weight-Training Day 1: Upper Body

Dumbbell Shoulder Press 40#-50#, 3x8 or 3x6, respectively
Reverse Flyes 30#-40#, 3x6 or 3x4, respectively
Superset: Front & Lateral Alternating Side Raises, 15#, 3x4 each (6 sets total)
Alternating Hammer Curls 25#, 3x6
Alternating Bicep Curls 25#, 3x6
Unilateral Tricep Kickbacks 25#, 3x4
Dumbbell Extensions 25#, 3x4
Bench Dips, Body Weight, 3x20
Unilateral Bent Over Dumbbell Rows, 35#, 3x6
*See last item under Lower Body training

Heavy Weight-Training Day 2: Lower Body:

Smith Machine Squats 80#, 3x4
Leg Press 200#, 3x8
Lying Hamstring Curls 65#, 3x4
Leg Extensions 120#, 3x4
Seated Calf Raises, 40#, 3x4 ea. of inner and outer calves plus mass (straight) (9 sets total)
Hip Adductor/Abductor 65#, 3x12
*Back Exercise Supplement: Seated Rows or Lat Pull-downs 90#-100#, 3x4 or 3x6

Weight-Training Day 3: Combination Upper/Lower Body:

Compound exercises to include Squats, Deadlifts, Lat Pull-Downs and Seated Rows

Cardiovascular Conditioning:

Monday: Tempo Run - 10.5-minute miles for 3 miles
Tuesday: Hills or Intervals - 1-mile warm-up followed by 15-20 minutes Hills or Intervals; 10-min. cool-down
Wednesday: Combination Walk/Jog and Run for 3-4 miles
Thursday: Easy Run - 11-12-minute miles for 3 miles
Friday: Long Run - 4-5 miles
Saturday: Leisure Walk - 4 miles
Sunday: Rest

~ I'd love to hear from you! ~
~ If you have any questions or comments, or would like to share your routine with me, ~
~ Send an email my way! ~