DAY 08
Your Nutrition
New Week Let’s GO!
Goal 1: Maintain all previous goals (Water/Unprocessed foods…)
Goal 2: Make Your Plate using “The Hand Rule”.
Portions matter, so here’s a balanced approach to building your meals using the size of your hand as a guide.
This guide will help you get in the ballpark of how much protein, carbohydrates, fat & fiber your body needs per meal without actually counting calories or weighing your food.
Look at your hand:
Get a source of protein about the size and thickness of your palm at each meal. (2 for men).
Get a source of veggies about the size of your fist per meal. (2 for men).
Get a source of starchy carbs like rice, potatoes, bread or fruit that would fit in your cupped hand per meal. (2 for men).
Get a source of fat that’s about the size of your thumb (2 for men). This should be the combined fat from all of the sources in the meal. (fat in meat, nuts, dressings, sauces etc)
Don’t worry if it’s not perfect right off the bat. You’ll get better at it in time with practice.
This is a big one so let us know if you need specific help.
Your Training
STEP 1: Warm Up
GET WARM
:45 Child’s Pose
3 Rounds of:
10 Lunges (total)
10 Push Ups
10 Sit Ups
STEP 2: Strength Work
GET STRONG
Dumbbell Strict Press
3 HARD SETS
:90 rest between sets
Looking for 8-15 reps per set
If you got 15+ reps for all three sets last week, let’s add 5-lbs!
BUILD MUSCLE
Dumbbell Row
(video demo)
3 Sets of 12-15 Reps
Rest :90 between sets
Lateral Raises
(video demo)
3 Sets of 12-15 Reps
Rest :90 between sets
(Light dumbbells or bands)
Push-Ups
(video demo: hit that range of motion!)
2x MAX REP Sets (until that perfect form fails!)
Rest :90 between sets
** See if you can beat your reps from last week!
STEP 3: Finisher
FINISHER
For Quality:
50 Dumbbell Hammer Curls (total)
50 Dumbbell Strict Press
50 Dumbbell Skull Crushers
Use light dumbbells here!
Recommended around 15-20 for men and around 10-12 for women. Rest as needed during the 50 reps of each exercise but don’t move on to the next exercise until you’ve completed the one before it. Go get it!!
SCALING OPTION:
35 reps of each
“Knowing what to do and staying motivated to get in shape is tough. Digital Barbell Online Coaching gives you the plan, the coaching and the accountability to make looking, feeling and being fit a reality.”
-Jonathan & Blakley