Happy Monday Friends!
I completed the 12 week TRX BURN this past Sunday and what an amazing journey! .The program was at the gym I teach at, Ultimate Kickboxing in Redlands. We met three times a week, Tuesday, Thursday and Sunday mornings for a killer TRX and HIIT workout.
There were three phases of the program, each which has a side A and side B. We would alternate days until the four weeks were complete, then move on to the next phase. It was a progressive program, so we had three different levels for each move so we could advance in reps or levels over time. Each phase for the most part had different TRX exercise, but we always kept in TRX pull-ups! At the end of each workout we finished with a 10 minute HIIT finisher, that always left us DRIPPING! On the off days from TRX we were encouraged to do cardio. I did spin, or went for a short run. I wish I could have done more HIIT on my off days, but it has been a super busy summer.
Here is an example of Phase 3 Side A:
A HUGE part of this program was the nutrition plan, or I should say counting your macronutrients (proteins, fats, and carbs). I have only done this once before and it was about 3 years ago. I wasn’t going to do it again, but thought if I want to see real results and be able to asses the program fairly, I need to follow it completely.
So I gave the instructors my goals and here is what they gave me:
My goal is to burn fat and build lean muscle, so I was encouraged to:
- Eat 35% protein, 25 % carbs, and 40% fat
- Record what you eat at mynetdiary.com or myfitnesspal
- Stick to it at least 90% of the time.
- Eat 5 meals a day.
Maintenance Days Plan(days I did TRX)
Grams of protein per day: 153
Grams of carbs per day: 109
Grams of fat per day: 78
Grams of protein per meal: 31
Grams of carbs per meal: 22
Grams of fat per meal: 16
Caloric Deficit Days Plan (not doing TRX)
Grams of protein per day: 107
Grams of carbs per day: 77—–>HARD TO DO AND I ALWAYS WENT OVER!
Grams of fat per day: 54
THE HARDEST IS CARBS and PROTEIN!! On days that we were eating less carbs, we were to only get our carbs from berries and veggies no grains. Honestly that wasn’t the hard part, the hard part is I LOVE fruit! No, I DID not beat myself up if I eat too many carbs and I was not super strict about this nutrition plan, but I did give it a shot. I was always satisfied and never hungry that is for sure! I give body builders and bikini competitors mad props for counting their macros! But reality is I like eating more fruits and vegetables over meat, looking at my plate and having more veggies than protein, some lean meats and whole grains or a good ol’ sweet potato. I am more of a 70-20% girl and I enjoy eating for nourishment and for pleasure on occasion. I will say the stricter I was on the plan, the more my abs popped, but I am ok with a little extra fluff.
Overall I loved the program!I was happy with my results and I would so do it again! I was super happy with the encouragement from the 16 people that participated, I love the TRX and I can’t wait to continue to use it in my weekly fitness routine!
So what’s next??? Well I plan to start lifting the barbells again and run a bit more. No real plan for August except to keep moving. I have something REALLY FUN for YA’LL coming in SEPTEMBER…SO WATCH OUT!!! I love a good fitness program it keeps me motivated and I always have fun!
Side Note: THIS PLAN IS NOT FOR EVERYONE! This was made specifically for me by a personal trainer.
Question: Do you think you need enough protein, carbs, and good fats?