Workout and nutrition by Grant A. Williams



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
nutrientamountDRI/DV
(%)
Protein8.14 g16
Carbohydrates39.40 g18
Fat - total3.55 g--
Dietary Fiber5.18 g21
Calories222.0012
MACRONUTRIENT AND CALORIE DETAIL
nutrientamountDRI/DV
(%)
Carbohydrate:
Starch32.62 g
Total Sugars1.61 g
Monosaccharides-- g
Fructose-- g
Glucose-- g
Galactose-- g
Disaccharides-- g
Lactose-- g
Maltose-- g
Sucrose-- g
Soluble Fiber-- g
Insoluble Fiber-- g
Other Carbohydrates32.62 g
Fat:
Monounsaturated Fat0.98 g
Polyunsaturated Fat1.99 g
Saturated Fat0.43 g
Trans Fat-- g
Calories from Fat31.97
Calories from Saturated Fat3.85
Calories from Trans Fat--
Cholesterol0.00 mg
Water132.48 g
MICRONUTRIENTS
nutrientamountDRI/DV
(%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B10.20 mg17
Vitamin B20.20 mg15
Vitamin B30.76 mg5
Vitamin B3 (Niacin Equivalents)2.37 mg
Vitamin B60.23 mg14
Vitamin B120.00 mcg0
Biotin-- mcg--
Choline42.55 mg10
Folate77.70 mcg19
Folate (DFE)77.70 mcg
Folate (food)77.70 mcg
Pantothenic Acid0.50 mg10
Vitamin C0.00 mg0
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-Carotene0.00 mcg
Beta-Carotene5.55 mcg
Beta-Carotene Equivalents5.55 mcg
Cryptoxanthin0.00 mcg
Lutein and Zeaxanthin98.05 mcg
Lycopene0.00 mcg
Vitamin D
Vitamin D International Units (IU)0.00 IU0
Vitamin D mcg0.00 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 mg1.17 mg
Vitamin K0.00 mcg0
Minerals
nutrientamountDRI/DV
(%)
Boron-- mcg
Calcium31.45 mg3
Chloride-- mg
Chromium-- mcg--
Copper0.36 mg40
Fluoride-- mg--
Iodine-- mcg--
Iron2.76 mg15
Magnesium118.40 mg30
Manganese1.17 mg59
Molybdenum-- mcg--
Phosphorus281.20 mg40
Potassium318.20 mg9
Selenium5.18 mcg9
Sodium12.95 mg1
Zinc2.02 mg18
INDIVIDUAL FATTY ACIDS
nutrientamountDRI/DV
(%)
Omega-3 Fatty Acids0.18 g8
Omega-6 Fatty Acids1.81 g
Monounsaturated Fats
14:1 Myristoleic-- g
15:1 Pentadecenoic-- g
16:1 Palmitol-- g
17:1 Heptadecenoic-- g
18:1 Oleic0.86 g
20:1 Eicosenoic0.06 g
22:1 Erucic0.05 g
24:1 Nervonic-- g
Polyunsaturated Fatty Acids
18:2 Linoleic1.80 g
18:2 Conjugated Linoleic (CLA)-- g
18:3 Linolenic0.16 g
18:4 Stearidonic-- g
20:3 Eicosatrienoic-- g
20:4 Arachidonic0.01 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 Palmitic0.36 g
17:0 Margaric-- g
18:0 Stearic0.02 g
20:0 Arachidic-- g
22:0 Behenate-- g
24:0 Lignoceric-- g
INDIVIDUAL AMINO ACIDS
nutrientamountDRI/DV
(%)
Alanine0.34 g
Arginine0.63 g
Aspartic Acid0.65 g
Cysteine0.12 g
Glutamic Acid1.07 g
Glycine0.40 g
Histidine0.23 g
Isoleucine0.29 g
Leucine0.48 g
Lysine0.44 g
Methionine0.18 g
Phenylalanine0.34 g
Proline0.44 g
Serine0.33 g
Threonine0.24 g
Tryptophan0.10 g
Tyrosine0.15 g
Valine0.34 g
OTHER COMPONENTS
nutrientamountDRI/DV
(%)
Ash1.41 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
Alcohol0.00 g
Caffeine0.00 mg




Lets compare it with cous cous:



Cantidad por 
Calorías 112
Grasas totales 0,2 g
Ácidos grasos saturados 0 g
Ácidos grasos poliinsaturados 0,1 g
Ácidos grasos monoinsaturados 0 g
Colesterol 0 mg
Sodio 5 mg
Potasio 58 mg
Hidratos de carbono 23 g
Fibra alimentaria 1,4 g
Azúcares 0,1 g
Proteínas 3,8 g
Vitamina A0 IUVitamina C0 mg
Calcio8 mgHierro0,4 mg
Vitamina D0 IUVitamina B60,1 mg
Vitamina B120 µgMagnesio8 mg




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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