Sometimes I get people asking how often I work out and what I eat.
Here I will explain briefly what I do:
Monday to friday, morning workout from 7h til 7:50
A 50 minute workout will consist on either a quick 5 minute cardio workout and slight stretching.
The Ill break into each exercise with light weight and growing gradually until getting to the highest weight possible and repeating that highest 3 times and then doing two series with half the weight.
For example:
Inclined dumbell lift will be:
10 x 15kg
8 x 20
6 x 22,5
4 x 30kg
4 x 30kg
4 x 30kg
10 x 15gk
10 x 15kg
And I do that approximately with all exercises.
A peck day will consist on about 4 different type of exercises and on the same day I'll do bicep workout and wil consist on the same process but maybe only do 2 or 3 types of exercises.
Inbetween series I'll either be jumping rope, box jumping, crunches of doing some squats to keep the heart rate high.
This is what a week can look like:
Monday - Chest and Biceps
Tuesday - back and Triceps
Wednesday - Legs and Shoulder
Thursday - Chest and Biceps
Friday - Back and Triceps
If I go saturday I'll do about 10 mins cardio and less lifting.
Then Sunday I'll try to do a few hours on the bike outside or hiking.
Monday then will then start with Lets and Shoulders. So I workout a muscle group every three days.
I will do that type of workout for about 3 months and then change over to a lighter weight and more rep rutine.
Nutrition
I've been a vegetarian since november 2015. So I eat no animals, meaning no meat, white meat, fish or seafood. I do eat cheese and eggs, vegetables, fruit, grains, nuts, seeds and others.
Heres a great salad I prepared using Quinoa, much better than using cous-cous. Cous-cous is made from flower and Quinoa is a grain/seed full of nutrients.
Check lower for the nutritional value of quinoa:
| Quinoa, cooked (Note: "--" indicates data unavailable) | ||
| 0.75 cup (185.00 g) | GI: low | |
| BASIC MACRONUTRIENTS AND CALORIES | ||
|---|---|---|
| nutrient | amount | DRI/DV (%) |
| Protein | 8.14 g | 16 |
| Carbohydrates | 39.40 g | 18 |
| Fat - total | 3.55 g | -- |
| Dietary Fiber | 5.18 g | 21 |
| Calories | 222.00 | 12 |
| MACRONUTRIENT AND CALORIE DETAIL | ||
| nutrient | amount | DRI/DV (%) |
| Carbohydrate: | ||
| Starch | 32.62 g | |
| Total Sugars | 1.61 g | |
| Monosaccharides | -- g | |
| Fructose | -- g | |
| Glucose | -- g | |
| Galactose | -- g | |
| Disaccharides | -- g | |
| Lactose | -- g | |
| Maltose | -- g | |
| Sucrose | -- g | |
| Soluble Fiber | -- g | |
| Insoluble Fiber | -- g | |
| Other Carbohydrates | 32.62 g | |
| Fat: | ||
| Monounsaturated Fat | 0.98 g | |
| Polyunsaturated Fat | 1.99 g | |
| Saturated Fat | 0.43 g | |
| Trans Fat | -- g | |
| Calories from Fat | 31.97 | |
| Calories from Saturated Fat | 3.85 | |
| Calories from Trans Fat | -- | |
| Cholesterol | 0.00 mg | |
| Water | 132.48 g | |
| MICRONUTRIENTS | ||
| nutrient | amount | DRI/DV (%) |
| Vitamins | ||
| Water-Soluble Vitamins | ||
| B-Complex Vitamins | ||
| Vitamin B1 | 0.20 mg | 17 |
| Vitamin B2 | 0.20 mg | 15 |
| Vitamin B3 | 0.76 mg | 5 |
| Vitamin B3 (Niacin Equivalents) | 2.37 mg | |
| Vitamin B6 | 0.23 mg | 14 |
| Vitamin B12 | 0.00 mcg | 0 |
| Biotin | -- mcg | -- |
| Choline | 42.55 mg | 10 |
| Folate | 77.70 mcg | 19 |
| Folate (DFE) | 77.70 mcg | |
| Folate (food) | 77.70 mcg | |
| Pantothenic Acid | 0.50 mg | 10 |
| Vitamin C | 0.00 mg | 0 |
| Fat-Soluble Vitamins | ||
| Vitamin A (Retinoids and Carotenoids) | ||
| Vitamin A International Units (IU) | 9.25 IU | |
| Vitamin A mcg Retinol Activity Equivalents (RAE) | 0.46 mcg (RAE) | 0 |
| Vitamin A mcg Retinol Equivalents (RE) | 0.92 mcg (RE) | |
| Retinol mcg Retinol Equivalents (RE) | 0.00 mcg (RE) | |
| Carotenoid mcg Retinol Equivalents (RE) | 0.92 mcg (RE) | |
| Alpha-Carotene | 0.00 mcg | |
| Beta-Carotene | 5.55 mcg | |
| Beta-Carotene Equivalents | 5.55 mcg | |
| Cryptoxanthin | 0.00 mcg | |
| Lutein and Zeaxanthin | 98.05 mcg | |
| Lycopene | 0.00 mcg | |
| Vitamin D | ||
| Vitamin D International Units (IU) | 0.00 IU | 0 |
| Vitamin D mcg | 0.00 mcg | |
| Vitamin E | ||
| Vitamin E mg Alpha-Tocopherol Equivalents (ATE) | 1.17 mg (ATE) | 8 |
| Vitamin E International Units (IU) | 1.74 IU | |
| Vitamin E mg | 1.17 mg | |
| Vitamin K | 0.00 mcg | 0 |
| Minerals | ||
| nutrient | amount | DRI/DV (%) |
| Boron | -- mcg | |
| Calcium | 31.45 mg | 3 |
| Chloride | -- mg | |
| Chromium | -- mcg | -- |
| Copper | 0.36 mg | 40 |
| Fluoride | -- mg | -- |
| Iodine | -- mcg | -- |
| Iron | 2.76 mg | 15 |
| Magnesium | 118.40 mg | 30 |
| Manganese | 1.17 mg | 59 |
| Molybdenum | -- mcg | -- |
| Phosphorus | 281.20 mg | 40 |
| Potassium | 318.20 mg | 9 |
| Selenium | 5.18 mcg | 9 |
| Sodium | 12.95 mg | 1 |
| Zinc | 2.02 mg | 18 |
| INDIVIDUAL FATTY ACIDS | ||
| nutrient | amount | DRI/DV (%) |
| Omega-3 Fatty Acids | 0.18 g | 8 |
| Omega-6 Fatty Acids | 1.81 g | |
| Monounsaturated Fats | ||
| 14:1 Myristoleic | -- g | |
| 15:1 Pentadecenoic | -- g | |
| 16:1 Palmitol | -- g | |
| 17:1 Heptadecenoic | -- g | |
| 18:1 Oleic | 0.86 g | |
| 20:1 Eicosenoic | 0.06 g | |
| 22:1 Erucic | 0.05 g | |
| 24:1 Nervonic | -- g | |
| Polyunsaturated Fatty Acids | ||
| 18:2 Linoleic | 1.80 g | |
| 18:2 Conjugated Linoleic (CLA) | -- g | |
| 18:3 Linolenic | 0.16 g | |
| 18:4 Stearidonic | -- g | |
| 20:3 Eicosatrienoic | -- g | |
| 20:4 Arachidonic | 0.01 g | |
| 20:5 Eicosapentaenoic (EPA) | -- g | |
| 22:5 Docosapentaenoic (DPA) | -- g | |
| 22:6 Docosahexaenoic (DHA) | 0.03 g | |
| Saturated Fatty Acids | ||
| 4:0 Butyric | -- g | |
| 6:0 Caproic | -- g | |
| 8:0 Caprylic | -- g | |
| 10:0 Capric | -- g | |
| 12:0 Lauric | -- g | |
| 14:0 Myristic | -- g | |
| 15:0 Pentadecanoic | -- g | |
| 16:0 Palmitic | 0.36 g | |
| 17:0 Margaric | -- g | |
| 18:0 Stearic | 0.02 g | |
| 20:0 Arachidic | -- g | |
| 22:0 Behenate | -- g | |
| 24:0 Lignoceric | -- g | |
| INDIVIDUAL AMINO ACIDS | ||
| nutrient | amount | DRI/DV (%) |
| Alanine | 0.34 g | |
| Arginine | 0.63 g | |
| Aspartic Acid | 0.65 g | |
| Cysteine | 0.12 g | |
| Glutamic Acid | 1.07 g | |
| Glycine | 0.40 g | |
| Histidine | 0.23 g | |
| Isoleucine | 0.29 g | |
| Leucine | 0.48 g | |
| Lysine | 0.44 g | |
| Methionine | 0.18 g | |
| Phenylalanine | 0.34 g | |
| Proline | 0.44 g | |
| Serine | 0.33 g | |
| Threonine | 0.24 g | |
| Tryptophan | 0.10 g | |
| Tyrosine | 0.15 g | |
| Valine | 0.34 g | |
| OTHER COMPONENTS | ||
| nutrient | amount | DRI/DV (%) |
| Ash | 1.41 g | |
| Organic Acids (Total) | -- g | |
| Acetic Acid | -- g | |
| Citric Acid | -- g | |
| Lactic Acid | -- g | |
| Malic Acid | -- g | |
| Taurine | -- g | |
| Sugar Alcohols (Total) | -- g | |
| Glycerol | -- g | |
| Inositol | -- g | |
| Mannitol | -- g | |
| Sorbitol | -- g | |
| Xylitol | -- g | |
| Artificial Sweeteners (Total) | -- mg | |
| Aspartame | -- mg | |
| Saccharin | -- mg | |
| Alcohol | 0.00 g | |
| Caffeine | 0.00 mg | |
Lets compare it with cous cous:
| Calorías 112 |
I dont recommend to eat Quinoa on its own, please add herbs, salt, pepper, virgen oil, crunched nuts and you will enjow much more.
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