Rewire the Body | 1,200 calorie work days
Updated: Apr 29, 2019
Ok, so I have had some response to my last blog- Calories in; Calories Out. Mostly everyone is just asking how to achieve a 1200 calorie daily diet during a work week, so I have included an example of a days complete diet and workout schedule below, including the times for the intermittent fasting option.
For the fasting, I try to do the 10:14, which means all of your eating and drinking happens in an 10 hour time frame, and you fast for 14 hours. The fast time can include sleep time. During fast it is important that nothing but water is consumed; for those who are very serious about fasting, this includes sport/ flavored water beverages, tea, and coffee. I have read that most people who do intermittent fasting will still drink cucumber water or hot lemon water as a natural flavor option. I still drink the infused water and black coffee. When I am no longer pregnant I will be moving to the 8:16. (8 hours to eat all of your meals with 16 hours of fasting) The most popular intermittent fasting app I have found was recommended by Joe Rogan in one of the recent podcasts I was listening to. Its called Zero the fasting tracker. Its wonderful if you have trouble remembering when you started and stopped your fast.
Regardless, this is an example of a typical daily routine for me during the work week:
C A L O R I E S I N : ( W O R K O U T D A Y )
9:30 am Breakfast:
260 calories
Light & Fit Greek Yogurt
1 Small banana, sliced
1 tbs peanut butter
11:30 am Lunch:
(this is when I have found I am the hungriest so this is where I personally splurge and eat most of my calories)
485 calories
6 oz container Kroger Low fat Cottage Cheese, with black pepper
1 pouch tuna (I like "Sweet and spicy" or "Thai spicy")
2 dill pickles (I eat these with my tuna)
1/2 High Protein bagel (p28 is great but expensive)
topped with 1 tablespoon Greek Cream cheese
(I top my bagel with a sliced Roma tomato and "everything seasoning")
2 sliced Roma Tomatos, with salt and pepper
Fiber One 90 Calorie Brownie
4:30 pm Pre-workout Snack:
200 calories
Pure Protein Bar Chocolate Salted Caramel
Pre-workout + BCAA's + Water
5:30 pm Post-workout Snack
200 Calories
Pro Series Muscle Milk Protein Shake, Chocolate
6:00 pm Dinner:
380 calories
1/4 lb baked Salmon (maple soy or lemon butter)
1/2 cup white Rice (with soy sauce or ponzu)
1 cup steamed broccoli (grass fed butter, salt, + Pepper)
7:00 Dessert:
75 calories
1/2 cup Halo Top Ice cream
1 teaspoon 80% cocoa mini Dark Chocolate Chips
= 1,600 calories
(IF i am working out. If not, I keep my calories under 1,200)
C A L O R I E S O U T :
45 minutes Weightlifting :
(calories burned during weight lifting varies on type and intensity)
Weight lifting for 45 minutes with 60 second rest intervals between sets or 120 second rest intervals if you are doing super sets (combination exercise of opposing muscle groups back to back - typically done as a 'set' without rest). I use the JEFIT app to plan and track my workouts, track my progress, and TIME my intervals. It does it automatically for you so its super convenient. I do 5 days on, 2 days off, one usually involving active rest. I alternate between muscle groups every day. Typically I will have a super powerful leg day with no cardio, then an arm day, back day, shoulder day, and chest day all with cardio. After baby Kamila makes her appearance I will group those together more to make room for abs day. My fiance and I love to swim so our active rest usually involves laps in the pool for 30 minutes followed by soaking our sore muscles in the hot tub.
-300/-400 calories avg
15 minute cardio :
10 minute high intensity, 5 minute low intensity/ cool down
While Pregnant, cardio has not been my friend. I feel like my daughter is going to fall right out and have already herniated my umbilical region. So I take this way easier now than I will after she is born. I have been doing a 3.6-3.8 on a 7-9 incline for about 10 minutes, keeping my heart rate at between 140 - 160. This gets me to 100 calories in about 10 minutes and really helps get the blood flowing, which assists in muscle recovery. Following that I drop my pace and inclination slowly. During the last minute of my cool down, I am slowly walking (2.0) and my heart rate has returned to my standard (pregnancy) heart rate of 85. (When I am not pregnant, this number is usually reversed and doesn't go much higher than 58 at rest.) This cool down period and the rest intervals are essential in working out and help in both preventing injury and in muscle recovery.
-100/-200 calories avg
= TOTAL BURN - 400/-600 calories
TOTAL Daily Calories | 1,600 - 400 = 1,200 calories
Keep in mind with my diet I could be a lot better and I could be including a lot more greens, however, I found myself starving after a meal if I didn't include carbs and high protein. Blame it on the pregnancy. This will get a lot easier after baby girl makes her appearance.
My typical day without working out would look like this:
C A L O R I E S I N : ( N O N - W O R K O U T D A Y )
9:30 am Breakfast:
360 calories
Light & Fit Greek Yogurt
Pure Protein Bar Chocolate Salted Caramel
1 tbs peanut butter
11:30 am Lunch:
(this is when I have found I am the hungriest so this is where I personally splurge and eat most of my calories)
370 calories
6 oz container Kroger Low fat Cottage Cheese, with black pepper
1 pouch tuna (I like "Sweet and spicy" or "Thai spicy")
2 dill pickles (I eat these with my tuna)
2 sliced Roma Tomatos, with salt and pepper
1 cup celery
1 tbs peanutbutter
5:00 pm Dinner:
380 calories
1/4 lb baked Salmon (maple soy or lemon butter)
1/2 cup white Rice (with soy sauce or ponzu)
1 cup steamed broccoli (grass fed butter, salt, + Pepper)
7:00 Dessert:
90 calories
Fiber One 90 Calorie Brownie
= 1,200 calories
This should give everyone a pretty good idea of what a calorie deficit diet and good workout plan looks like. I supplement with Pure brand vitamins, fish oil/DHA, prenatal vitamins, etc also. You can find a list