In 9 hours I will be on my way to the airport to enjoy the sun and sand in St. Lucia. But, of coarse, not without a little bit of planning! 

Aside from planning what to bring, and ensuring I have all of my gym accessories and clothes, there was one other important plan I had to do - my meal plan for the week I return. 

Think about it, when you go on vacation and you come home, what is one of the first things you do? Go grocery shopping! So, instead of relying on myself, when I'm in a lazy state, to try and quickly compile a plan, I decided to put it together ahead of time. This way, I'm ready and prepared for when I come home!

Now, if you are wondering why I am still putting together meal plans while I'm building (a.k.a. bulking), it's because I want to ensure that I am:

       a) not over-indulging in junk food and turning this build into a 'dirty bulk' - I want to keep it    
       clean so that I make lean gains as opposed to fat gains. 
       b) strategically placing my carbs and fats throughout the day so that I minimize the risk of 
       these extra calories being stored in my body as opposed to utilized for muscle 
       recovery/building. 

So, in order to do these things above, I continue to design meal plans! Plus it just makes shopping and packing my meals a heck of a lot easier - I don't have to think later :). 

One of the other reasons why this next plan is so important is because when I return I will officially be entering into the building phase. Currently, I've been working on slowly increasing my numbers, but it won't be until I am back from vacay that I will officially be above my maintenance caloric intake and putting on muscle - so this plan deserved a lot of focus and attention.

Well, anyways, I thought I would let you guys know what I'm up to. If you want to see my meal plan for when I am back from my vacation, check it out below! I tried to incorporate foods that are rich in anti-oxidants, fiber, vitamins and minerals, as well as carbs that are less likely to contain lots of gluten (with the exception of oats pre-wrkout) as I think I am having a reaction to it (I'm testing this theory). So rather than rice, pastas, WW breads etc., I will primarily be eating fruits, veggies and sweet potato for m

Thanks for checking in!! And if you want more frequent updates, please 'like' my facebook page: www.facebook.com/kristen.v.adamson  

kristens_build_plan.xls
File Size: 40 kb
File Type: xls
Download File

 
The sun was shining, the water glistened and the sand was warm between my toes – I was in Dominican baby!

Yep, that’s right! For the first time in about 5 or 6 years, I went on vacation to someplace further than 3 hours north of the city.

I had the most amazing time! But of coarse, at a bit of a cost.

You see, as most of you know, when you go to an all inclusive resort, the food and drinks are endless! It’s a dieter’s nightmare.

But because I had prepared myself before I left, I knew that I was bound to gain a couple of unwanted pounds, no matter how hard I tried…and I did. The important thing is to not get discouraged.

This Monday morning, the day after I had returned from Dominican, I weighed myself only to find I had gained 5lbs. Now, the old Kristen would have begun to beat herself up instantly, but the NEW Kristen is much smarter than that:

Let’s say that, worst case scenario, I ate about 1000 calories over maintenance each day (which I knew I wouldn’t do – that is a lot!).  At the end of the 7 day vacation, that is only 2 pounds of fat – because it takes 3,500 calories to make a pound of fat. So, in essence, the 5lbs I gained would only be 2lbs of fat, and 3lbs of water – not so bad!

Now, considering I made fairly decent food choices, and I maintained my workout program while I was there, I would say the worst I did was consume about 500 calories more than maintenance – 1lb of fat! Yippie! I can lose that in no time.

So, you see, the more knowledgeable you are – when it comes to fitness and health – the better! It’s important not to get depressed about a few pounds, what’s important is that you pick yourself back up and charge full speed ahead!

So, was I right about the water weight? Well, you tell me. It’s Wednesday and I’m already down 3lbs…hmmmm????
 
As you may have noticed, on the home page I have a list of several goals I am trying to achieve throughout this journey.

Goal #1 is to drop to 150lbs.

Today, I stand at about 152lbs (possibly 151, I have to check) and I feel incredible! For many years, I would dream of being 150lbs - but in my head, I didn't really think I could.

It wasn't until I started believing it and envisioning it, that it began to come to life.

So, what's next? Goal #2 - drop to 18%BF.

According to my scale - which isn't the most accurate way of measuring, but it has been a consistent tool for me - I am currently 29%BF. That means I have about 11% to lose.

I am looking forward to achieving this one because that is when my hard work will really start to show. My muscles will reveal themselves from hiding, and my body will begin to look more athletic - how exciting

So, stay tuned! If you have any questions, just drop me a line.
 
So, yesterday I decided to try H.I.I.T on the bike.

Usually, I do it on the treadmill and although it is hard, it's never seemed as bad as some people make it out to be.

Well, let me tell you something!

The bike is 100000 x harder than the treadmill, for me.

I guess it's because on the treadmill, there is a bit of a delay in the level increase. But, on the bike, as soon as you click level 10...IT SWITCHES! and you better be prepared!

I kicked my a$$ so hard yesterday. wow.

I came home feeling like I was going to puke! Not to mention my legs felt like cement bricks - it was awesome!

Yep, that's right, you heard me - it was awesome!

I could literally imagine the fat dripping off my thighs, my metabolism reving up, and myself lounging on the beach in my bikini!

I can't wait until Saturday - I'm going to do it all over again!
 
So, granted, I've come a long way since I began my journey on January 15th 2010. But, I can't help but feel like I've somewhat stalled! 


Lately, when I step on the scale the weight has barely shifted. Luckily, it's still going down...but only like .2, .3, .4 lbs at a time! Maybe I am stepping on the scale to much. 


Anyways, it's a little frustrating, but I know I just have to keep on pushing and changing things up, which is why I have revamped my workout routine, re-incorporated more cardio and switched up my meal plan. 


I'm ready to start burning even more and I'm even more ready to prance around in my cute bikini!!


Stay tuned! 
Kris.