I just celebrated my birthday HARD for the last week and I’m not mad at it, but I’m also feeling way less in shape than I was a week ago and totally unprepared for Hawaii haha.
BUT not to fear, I know how to get things back together over the course of two weeks and then we can all just pretend that the alcohol, burgers, chocolate, chips, dips, beer, pad thai, cake, ice cream and bread nevvver happened this week. ALLLRIGHHHHT!
I feel like I get asked this a lot though so I wanted to break down everything I’m doing so you guys know exactly how to prep for a vacation.
1. WORKOUTS ARE A PRIORITY
I mean, it is quite literally, CRUNCH TIME. NO EXCUSES. When you have a short time period to get ready to vaca or for an event, you need to schedule your workouts like you schedule your blow drys. Here’s what my workout schedule will look like for the next 2 weeks:
M – Full Body
T – Upper Body
W – Lower Body
TH – Upper Body
F – Full Body
Sa – Hike/Something Outdoors
Su – Lower Body
One of my biggest areas of focus is my lower body. I want to lift and round out my booty, tone my inner thighs, and tone my hamstrings SO a good rule of thumb when you really want to focus on an area is to get 30-40 total sets per week. WHAT THE HELL DOES THAT MEAN. I’ll tell ya.
So say on Wednesday I do 3 sets of hip thrusts, then I do 3 sets of back squats and then I do 3 sets of dead lifts…that means I’ve done 9 sets. So by the end of the week I want to try to hit at least 30. (Again this is for areas that you’re REALLY wanting to work on).
If I do that again on Sunday then I will have done 18 sets. This means in order to hit 30 sets, I need to incorporate 12 more sets throughout the week for legs. So I could do this by 3 sets of squats and 3 sets of bulgarians on one full body day, then 6 more sets of lower body exercises on another full body day.
That would put my total sets for lower body at 30 for the week which is wooorrrrkk girl! This is how you’ll start getting those results you’re looking for.
To give you perspective, a beginner usually gets 18 total sets a week, meaning that they might do 9 sets one day, cardio a few days that week, and then one more strength day with 9 sets for the day. This is not ideal for big changes so just something to keep in mind 🙂
Another thing to keep in mind when creating your work out plan is to make sure you’re hitting each muscle group 2 times a week.
So those are my workouts…Now let’s figure out how much I should be eating with those workouts!
So if I wanted to maintain my current weight and not work out, then I would have to consume 1,206 calories a day, but since I’ll be working out, I can give myself some more calories YAY. (There’s a system to figuring this out so if you want this done for yourself – email me at INFO@CHELSEYROSEHEALTH.COM and tell me you’re interested in the NUTRITIONAL CONSULTATION).
There’s a whole number and percentage thing that happens here depending on how often you’re working out and how hard the workouts are so for me we will multiply my calories by 1.55, so my daily intake of calories on work out days if I wanted to maintain my weight would be 1,869…
I want to lose a bit of weight right? So what I would need to do is create a caloric deficit so my calorie goal on work out days would be maybe something like 1,600. This means that by the end of a workout day, I will have burned about 250 more calories that day than I consumed which = WEIGHT LOSS. I think what a lot of people tend to do is work out and then reward themselves with a huge meal so your most likely not in a caloric deficit by the end of the day which is why you’re not seeing the results you want! (Don’t worry, I did that for a long time too).
Let’s start with protein. If I want to maintain lean muscle that I’m putting on then I want to aim to get my body weight in grams of protein. So I would want to aim for about 130 grams of protein, this means that 520 of my calories would be coming from protein. (There’s 4 calories per gram of protein so you just multiply 130 by 4). The cool thing about protein is that when consumed, you burn MORE CALORIES simply by eating it. This is called the thermogenic effect of food. Protein burns roughly 30% of calories consumed so if I eat 520 calories of protein, 156 of those calories will be burned off simply by my body trying to break it down and digest it. WOO!
OKAY – from here I can make my CARB goal intake. I know that a VERY low carb diet is 50 grams a day or less and a LOW CARB diet is 100 grams of protein a day or less. When I’m getting ready for a event or a vacation I like to hover at a “low carb diet”. Carbs are made of water so when we eat less carbs we start to lose a lot of water weight and look leaner so it really helps when you don’t have a ton of time to get ready for something.
Carbs also have 4 calories per gram so if I want to have 100 grams of carbs a day, then that means that 400 of my calories will come from carbs.
400 calorie in carbs + 520 calories in protein = 920 calories. If I’m shooting for 1,600 calories on a work out day then this means that I have 680 calories left to use innnnn fat..or alch haha, but seriously.
one gram of alch = 7 calories
one gram of fat = 9 calories
So depending on what my day looks like I can play around with these remaining calories.
And that’s the lesson on MACROS.
Alrighty – now that we know how much I can eat, I’ll talk to you guys about WHAT I’ll be eating. I can eat the same thing for months which is nice because then I don’t have to think that much about cooking, prepping, blah blah blah.
Breakfast 6:30am : 1 piece of medium/large fruit like an apple, pear, or banana or two pieces of small fruit like plums…mainly lol. I’m in love with plumcots right now AND a medium almond milk latte.
Snack 11:00am: This is where I like to get in some protein so I will pretty much always have a ONE BRAND Birthday Protein Bar.
Lunch 2:00pm: Protein bowl. If we have rice in the fridge then I’ll add a 1/3 cup of that to the mix with 4 ounces of turkey, 1/4 an avocado, and 2 over medium eggs. Then I top it with some sea salt, goat cheese, and tajin. This is a super easy way for me to get in a lot of protein without feeling stuffed or losing any energy, and it keeps me full for like 4-5 hours.
Snack 5:00pm: This is usually a point in the day that I’m on my way to work and I’m not super hungry but I need to get in more protein and I never know when I’m going to be able to break at work so I like to go in without any vibes of feeling hungry SO i’ll do a cold brew with a scoop of protein powder and almond milk or I’ll do a ONE BRAND birthday protein bar if I didn’t have on earlier in the day. If I don’t have to go to work then I skip this snack and just have dinner when I get hungry.
Dinner 7:00 – 8:30ish: Nothing big. I’ll usually have turkey with vegetables and 1/3 cup of carbs whether it’s sweet potato, brown rice, pasta etc. Although since I’m keeping my carbs between 50 and 100 for the day it really just depends on what I’ve had already.
It’s impossible to look and feel good without proper sleep and with my stupid ass schedule, sleep can be really hard sometimes. But I’ve gotten better at setting myself up for the best sleep possible and making sure that I take a nap the next day if I feel like I need one instead of trying to power through.
When we’re on minimal sleep, we LOOK it and our stress levels typically go up and we end up getting sugar cravings so sleep is meggaaa babe important.
So to get the best sleep I’m going to make sure that I de stress before going to bed. I work at a lounge until midnight so when I come home from there I need to make sure that I try to relax and unwind before getting in bed or else I feel a little stressed in the morning still because it’s like I didn’t give myself a break.
I also spray aromatherapy around me when I get home because it just helps with the relaxation aspect of the night and then I make sure that I do my face routine with all my favorite skin care products.
An eye mask is essential for sleep as well and my phone always goes on the ground on airplane mode. Rest up bitches.
FINAL DO’S AND DONT’S
+ Drink a lot of water throughout the day
+ Have a celery juice for breakfast a few times to help reduce bloat
+ Drink a detox tea before bed 4-5 nights a week (I like slim master from Ralph’s. Super Cheap)
+ Do hit up a sauna and get a colonic if you have time (MAJJJOOORRR)
+ Drink if possible. If you do, go for 1 glass of wine or 1 clear liquor on the rocks. Try to avoid super sweet cocktails and beers FOR SURE.
+ STRESS. This is so counter productive to what you’re trying to do. Stressing will make you hang on to weight and crave sweets.
ANYYYWAAAYY I hope you guys found this helpful! I am officially on day one of the count down and made sure to hit the gym this morning, had an apple and a coffee for breakfast, had a turkey bowl for lunch, a ONE bar as a snack and right after this I’ll be going on a hike before I figure out what I’m making for dinner!
Thank you guys so much for popping in to read this. Comment below if you have any other tips, suggestions, or questions!