Best dating scan at 12 week to do cardio everyday

best dating scan at 12 week to do cardio everyday

No, cardio is not bad for every day. What you should do is different intensities and durations and possibly modalities, alternating longer workouts one day with shorter workouts the next day. Depending on where you are in your fitness level, you If you do heavy cardio one day, or in other words you break those muscles that day, they need one week to reconstruct into better ones. So a moderate amount of cardio is good for everyday. But heavy cardio should be done only once a week. 1.1k Views.

best dating scan at 12 week to do cardio everyday

People who want to lose weight don’t have to do cardio everyday, but they should know that a specific amount of exercise is required to lose weight. Scholastic, collegiate, or post-collegiate athletes—competing in aerobic-based sports—should do cardio everyday.

People doing cardio for health benefits don’t have to do cardio everyday, but they should know that a specific amount of exercise is required to get health benefits. Weight losers—no need to do cardio everyday Overweight people, who are stuck at some weight but who want to do cardio to lose weight, should aim to burn 26 calories per kilogram per week. An overweight woman that weighs 200 pounds, for example, should aim to burn around 2400 (2359) calories by way of cardio (or some other exercise).

This is the amount to burn over and beyond the calories she would normally burn. If she walks to work, or goes to the gym 3 times per week, or takes a spin class, etc, she has to keep doing that. Then she has to add cardio on top of that.

Let’s say the elliptical machine is her preferred form of cardio, and that she burns about 500 calories during a 45-minute session. How many days a week should she do cardio? About 5 will get her there. So, weight-losers don’t have to do cardio everyday. , and they can vary the number of days as fits their schedule. Serious athletes should probably do cardio everyday Competition is tough. A sporting contest brings to together people with different natural gifts, different levels of conditioning, and different degrees of coaching.

You get no sympathy for having to compete against a bigger, stronger, or faster competitor. You enter a contest as ready as you can be, and you perform the best that you can. That’s not to say that serious athletes are apathetic competitors. Very, very, few serious athletes enter competitions to participate only. Many want to win, and the rest want to at least perform well. To be ready for serious competition, generally speaking, requires constant practice.

Serious athletes practice daily, and if not that, they practice just about everyday. That’s how they raise their capacity to compete at high levels. In peak form, when I was a competitive runner, I would warm-up running 6:30 minute-per-mile pace, and that speed felt effortless. I had to do cardio everyday to achieve that level of fitness. There are risks that go along with training everyday. But it’s a risk that serious athletes usually have to accept.

Health seekers—no need to do cardio everyday These exercisers don’t have to do cardio everyday. They should instead focus on getting a certain amount of exercise per week. What’s the amount? It depends on the. Let’s say that there are three different exercise intensities: light, moderate, and vigorous.

In this scheme, a light level of intensity would feel fairly light, so light that you could sing, even while doing cardio. A moderate level of intensity would feel somewhat hard, meaning that you could talk if you had to, but rather not while doing cardio.

A vigorous level intensity would feel hard, maybe very hard; that’s when you huffing and puffing when doing cardio. If your cardio is light, you should do 300 minutes of it per week. If your cardio is moderate, you should do 150 minutes of it per week. If your cardio is vigorous, you can do as little as 75 minutes of it per week. You decide if those minutes get spread out over 7 days or if they are done in some other way that your schedule accommodates.


best dating scan at 12 week to do cardio everyday

best dating scan at 12 week to do cardio everyday - Gender Prediction: How Nub Theory Can Tell A Baby's Sex At The 12 Week Scan


best dating scan at 12 week to do cardio everyday

Want week-by-week updates on your pregnancy? Get free expert advice and tips from parents who've been there, via email, apps and our website. * Please use a valid email address * Your password must be a minimum of 8 characters and contain at least one number or symbol * Username must be a minimum of 4 characters and contain letters and numbers only * Please fill the due date details I'm having a Weeblueberry Prescan Panic Attack[tm] Seriously. Before every scan I get ridiculously frightened that this is the scan they're going to say it's all gone wrong.

I wasn't so worried til I read a thread yesterday where someone mentioned they found out about a heart defect at 20 weeks and had to terminate.

I know it sounds so silly but for the first few scans (early and 12 week) I was worried but I wasn't as attached to her as I am now.

I can't imagine how I'd cope at this point being told something was wrong. Sorry for the general blabbering. I'm just wondering how likely it is to get bad news at 20 weeks? I know it's an anomaly scan and that's what it's for...I just suppose I'd always (stupidly) thought anything major would have been picked up before now.

Thanks everyone. The scan is next Thursday so I've got a while to panic yet. I can hear her heartbeat on the Doppler but it's sounded different the last couple of days, like a double heartbeat almost? Am sure it's just the movement inside or a combination of her heartbeat and that of the placenta or something. I'm not putting too much stock in it because I know how unreliable they can be.

I think it's only natural for you to feel like this coz your growing her inside of you and feel like it's a very big responsibility, I was a nervous wreck on all my scans but luckily everything was fine, I still worry now if I don't feel him move etc but I suppose that's just natural. Try not to worry yourself I'm sure everything will be just fine God I got the fear before my 20 week anomaly scan too. I was almost in tears with the fretting. There's a history of spina bifida in my family so I read up on everything the sonographer would check for and spoke to her before the scan so she would double check everything (spine, head circumference and skin covering mainly) and go through it with me.

Of course i was thrilled that this baby is completely healthy but I was glad I had the worry, in a way, it made me more aware of what could happen and I was prepared for any outcome.

My 20 week scan is exactly a week after yours blueberry and I'm starting to have the nerves kick in! It's perfectly normal to worry....the way I see it, we can't physically look at our little ones every day so it feels like we're kept completely in the dark between scans. No wonder our crazy brains fill us up with unfounded worries.

in reality it's very unlikely there will be any probs. Good luck and report back next week! Try not to worry (easer said than done I know) At our 20 week scan the sonographer said there was a heart defect, the pulmonary valve was too big. I spent a week worrying my arse off! We went for the cardio scan and the consultant said there was absolutely nothing to worry about.

I know there are cases where it doesnt end that happily but I wouldnt stress about it, medical science is amazing these days, they can fix alot Obviously there are a few people who get sad news but it is a tiny number. And so much can be done now, especially if doctors know about it and can prepare. It's not weird to worry, far from it, but really there is nothing you can do, whatever is going on will happen anyway.

Worry just upsets you. I don't know if that helps but when I start fretting about things that really are out of my control I try to remember that, and calm down a bit.

Good luck, fingers crossed for a lovely scan! hi there, my 20 wk scan is 2 days before yours and I'm building up for a good old fret about it! I like haunted's fact that only a tiny percentage of problems identified will be incompatible with life, and I will be hanging onto that over the next week.

I don't like the 1% stat as I've had a horrible experience in a previous pg that apparently only happens to 1% of people. I don't feel lucky. But, ultimately, like snowflake said, it's out of our control, so we might as well relax.

Hello! I'm 38+5 and I did get some bad news at the 20 week scan ... but it wasn't that bad - so in case this is of use: DON'T PANIC! my little boy foetus has hydronephrosis, which is basically 'urine reflux in the kidneys" - wee should be going from the kidneys to the bladder in ONE direction only, but is in fact refluxing back up.

So his kidneys are a bit too full of wee. At the 20 week scan they said this could resolve itself before the birth, after the birth, or it might be something that is treated when he's a 3-6 month old baby if he's having lots of UTIs.

Basically the ultrasound tech did the tour de womb, the gender reveal, and then said "I'm going to show your film to the doctor now, be back in a minute" and the doctor came back in with her and explained the condition, and how much we should worry about it. She said "Please don't worry about this yet, chances are it will resolve itself before the birth and even if it doesn't, your baby will never remember having had the condition, it's fixable." etc - she was very calming.

No one WANTS anyone to 'just go and get the doctor for a moment" but they were very very good. I went back for scans at 26 and 34 weeks, and each time they said "okay, nothing changed, some on back at xdate." and after the 34 week scan I've been going weekly so they can keep an eye on amniotic fluid levels, as if they drop suddenly I may be induced (So far nothing's changed since october and I'm hugely pregnant and desperate to get this kid out!). Now I'm talking to a pediatric urologist at the hospital where I'm delivering, and working out what the first week of his life will look like (an ultrasound on his kidneys once he's born, then some monitoring and checkups, not much else at the moment, it's a wait-and-see-if-it-fixes-itself condition, really).

My point is: This is a condition they couldn't even detect on ultrasound a few years ago. People only worked out their children had kidney problems when they were 3-6 months old and had frequent urinary tract infections.

Now they can see it at 20 weeks but they still don't DO anything in most cases until the baby's a few months old (if they do anything at all). No, it's not as great as a clean bill of health but SOME of the problems they detect at the 20 week scan aren't things you can expend any useful energy on until after the birth anyway. So I'm saying: don't worry. They might detect any number of things (which wouldn't have been knowable for our generation as babies!) and those things might not even end up being a real problem.

Of course there are scary awful things that might be found, but if the technician says "I'm just off to get the doctor" please don't spiral into a panic -it might be something relatively straightforward, like I've experienced.

It's not a pleasant feeling but nor is it something very awful, and people are extremely good at keeping you informed and making you feel aware.

Also: good luck and congratulations Like Blackcurrants, problems were discovered at our 20 week scan - and I can honestly say that I am very glad they were found at that point, and it meant I was calm and informed and prepared to just be a new Mum to Ds, rather than feeling worry at the time I should have felt joyful.

No-one can say that nothing bad will ever happen, because of course it can, and you can't believe yourself if you try and pretend otherwise. 1. 'Soft markers'. SO much upset and needless angst has been caused by 'soft markers' found at scans.

DS had 2 soft markers: talipes (club foot) and 'echogenic locii' somewhere - heart I think. These were said to be soft markers fo a range of trisomies, 2 of which were incompatible with life. We had amnio and then spent a week in absoute anguish waiting for the outcome which was no trisomies. I then found that soft markers means 'vague unproven suggestion of a link', and that echogenic locii are small concentrations of calcium which are incredibly common and harmless. So that just left the talipes.

2. Knowing that there would be a difference with our baby, the hospital were excellent. They made an appt for us to speak with the paediatric orthopaedic consultant as soon as possible and amongst all sorts of sensible, practical (and therefore re-assuring) info she dismissed the possibility of the trisomies mentioned in connection with talipes as 'rare as hen's teeth'!

I talked to other parents, researched ways of addressing talipes, found the online support forums, etc etc. What's known is easier to deal with. The chances that anything bad will be discovered are v v small.

Picture every packed football staduim up and down the country - all healthy pregnancies and births. The scan is there to HELP with any issues that may arise. But parenting isn't a fear free environment.Wjat about the conditions which can't be found on any scan, such as ASD?

The best we can do is try and get perspective and know that we can get throughm and survive, and that parenting is worth the worry and fear. (actually when DS was borrn the problem was more extensive than talipes, but it's still ddealable with, and he's an ecstatically happy child, and we are ecstatically happy parents).

Thank you SO SO much to everyone who has replied - I really do appreciate every single one. Particularly from haunted, blackcurrants and Blu which just goes to show that getting 'news' at the scan doesn't necessarily mean it's going to be imcompatable with life (what a bloody horrid phrase...!!). This alone makes me feel hugely better. Thank you blackcurrants and Blu for sharing your stories. I was another one who did get bad news at the 20 week scan.

It went from bad, to worse, to worse, to dire, then to better. He's now had the all clear and is wriggling round on his playmat in front of me.

Being in this situation, I think I have heard about more people's bad experiences than the usual, as people tended to tell me their tales. And the vast vast majority of those tales were about something that might have been wrong but was fine in the end.

There are so many tales like that. So the likelihood of anything being wrong is small, and if anything does crop up it may well be fine. And ime you are treated very very well by the hospital and given heaps of support if the unlikely does happen. A friend of mine also had a kidney issue detected at 20 weeks. Baby was put on antibiotics for the first few months to prevent infections and had a minor op at a year old to completely correct the problem.

I think it's bloody marvellous that they could spot this so early on, because, as mentioned, if they hadn't found it the baby would have just got ill all the time while they faffed around trying to diagnose it. So spotting a problem at 20 weeks could be seen as a good thing as they can prepare to treat it. Very rare that they can't do anything.


best dating scan at 12 week to do cardio everyday

This is designed to help you and get in shape in only 12 weeks. This might sound like hype, but it's not. The following plan is not easy. It starts slowly, but builds rapidly. Every detail of your diet and training for the next 12 weeks will be laid out for you. You will be told exactly what to eat, how much to do, and how to weight train.

The goal is simple: , maintain muscle mass, get in shape and as much as possible over the next 3 months. You want to not only look better, but have the fitness level and strength to match your new body. 12 Week Program Expectations Over the next 12 weeks your goals and expectations are: • Fat Loss - To lose at least 10 pounds of fat. • Muscle Mass - To maintain, or even gain lean muscle mass. • Conditioning - To be in amazing shape; perhaps the best shape in years. The 12 Week Diet Plan Each week will consist of 3 different types of eating days.

• High Carb Days - 1 day per week • Moderate Carb Days - 3 days per week • Low Carb Days - 3 days per week You may structure these days in any preferred manner. I suggest keeping the high carb day for special occasions.

That way you can attend family functions, or eat out with friends, and indulge a little more than normal. It should be noted that calorie intake can be adjusted based on metabolism. The follow changes are recommended: • Men 40+ - Reduce daily calories by 300. • Men 20-25 - Increase daily calories by 300. • Women 40+ - Reduce daily calories by 200. • Women 20-25 - Increase daily calories by 200.

12 Week Eating Plan for Men • Week 1 - 3 low carb days with 2300 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.

• Week 2 - 3 low carb days with 2200 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories. • Week 3 - 3 low carb days with 2100 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories. • Week 4 - 3 low carb days with 2000 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.

• Week 5 - 3 low carb days with 2300 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories. • Week 6 - 3 low carb days with 2200 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.

• Week 7 - 3 low carb days with 2100 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories. • Week 8 - 3 low carb days with 2000 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories. • Week 9 - 3 low carb days with 2300 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.

• Week 10 - 3 low carb days with 2200 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories. • Week 11 - 3 low carb days with 2100 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories. • Week 12 - 3 low carb days with 2000 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.

intake should be a minimum of 180 grams per day. If you are a bigger guy, or have a fair amount of muscle mass, then eat 200 to 220 grams of protein per day. If you eat a little more protein the drop your daily fat intake to make up for the calories. Fat intake should be approximately 20-30% of your daily calories.

Once you have determined your daily calories from proteins and fats, fill in your eating plan with . Also, you are allowed up to 10% of your daily calories from dirty foods/junk foods. You do not have to eat any junk if you prefer. This option exists as a convenience, should you be battling a craving, or attending a social gathering where you would prefer to have a small snack. 12 Week Eating Plan for Women • Week 1 - 3 low carb days with 1500 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.

• Week 2 - 3 low carb days with 1400 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories. • Week 3 - 3 low carb days with 1300 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories. • Week 4 - 3 low carb days with 1200 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories. • Week 5 - 3 low carb days with 1500 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.

• Week 6 - 3 low carb days with 1400 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories. • Week 7 - 3 low carb days with 1300 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.

• Week 8 - 3 low carb days with 1200 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories. • Week 9 - 3 low carb days with 1500 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories. • Week 10 - 3 low carb days with 1400 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories. • Week 11 - 3 low carb days with 1300 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.

• Week 12 - 3 low carb days with 1200 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories. For women, protein intake should be a minimum of 100 grams per day. If you are in good shape and have a fair amount of muscle mass, then eat 120 grams of protein per day. If you eat a little more protein the drop your daily fat intake to make up for the calories. Fat intake should be approximately 20-30% of your daily calories.

Once you have determined your daily calories from proteins and , fill in your eating plan with carbohydrates. Also, you are allowed up to 10% of your daily calories from dirty foods/junk foods. You do not have to eat any junk if you prefer.

This option exists as a convenience, should you be battling a craving, or attending a social gathering where you would prefer to have a small snack. The 12 Week Cardio Plan It doesn't matter which form of cardio you use for these 12 weeks.

Pick something that gets your heart moving, be it treadmill, elliptical, or swimming. The first thing you will notice about this cardio plan is that it starts slow. That's ok. Right now you are out of shape. This program is designed to get you in shape over the course of 12 weeks. Be patient. Trust the plan and stick to the plan. After the end of 12 weeks your level of conditioning may surprise you. During the first 6 weeks take at least one day of rest between cardio workouts.

After week 6 it is recommended that you perform cardio using a 2 days on, 1-2 days off pattern. • Week 1 - 3 cardio sessions. 5, 8 and 5 minutes. • Week 2 - 3 cardio sessions. 8, 10 and 8 minutes. • Week 3 - 3 cardio sessions. 10, 12 and 10 minutes. • Week 4 - 3 cardio sessions. 12, 15 and 12 minutes. • Week 5 - 3 cardio sessions. 15, 20 and 15 minutes.

• Week 6 - 3 cardio sessions. 20, 20 and 20 minutes. • Week 7 - 4 cardio sessions. 20, 22, 20 and 22 minutes. • Week 7 - 4 cardio sessions. 22, 25, 22 and 25 minutes. • Week 9 - 4 cardio sessions. 25, 27, 25 and 27 minutes. • Week 10 - 4 cardio sessions. 27, 30, 27 and 30 minutes. • Week 11 - 4 cardio sessions. 30, 35, 30 and 35 minutes. • Week 12 - 4 cardio sessions. 35, 40, 30 and 45 minutes.

12 Week Gym Workout Split You will be using an upper/lower workout during the next 12 weeks. Rep schemes are merely guidelines. When a weight becomes manageable using the given set and rep schemes, add weight to the bar.

For sake of convenience, use the same weight for each of the sets for a given exercise. • Day 1 - Upper A • Day 2 - Lower A • Day 3 - Off • Day 4 - Upper B • Day 5 - Lower B • Day 6 - Off • Day 7 - Off 12 Week Gym Workout Upper A Exercise Sets Reps 3 8-10 3 10-12 3 8-10 3 10 3 10-12 3 10-12 12 Week Gym Workout Lower A Exercise Sets Reps 3 8-10 3 12-15 3 12-15 3 15-20 3 60 sec 3 20 12 Week Gym Workout Upper B Exercise Sets Reps 3 10 3 8-10 3 12-15 3 10-12 3 10-12 3 10-12 12 Week Gym Workout Lower B Exercise Sets Reps 3 15-20 3 8-10 3 10 3 15-20 3 20 3 20 Post your post-workout swolfies in on IG and tag , #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories!

Hi, I work a regular schedule of 7am to 4pm. When would be the best time to workout to maximize results? If I have to workout in the morning, I would have to wake up at 430 am, be there by 5am and be done 6am, and shower and be on the road by 630 am to be at work on time. Its hard for me to right after work because I run the kids around. I guess my real question is, can I workout at night with this kind of schedule?

And how weird is it to work out after dinner? It would take major adjustments to wake up at 430. • Hi, Thank you so much for this plan. I am about to start this but had a question for you before I did that. I just wanted to know that when you talk about the carbs are you referring to total carbs (fiber+sugar+starch) or are you referring Net Carbs (sugar+starch). If you are talking about total carbs is there arecommended level for sugar in this plan? Thank you.

Deepak • Just finished this program and it is a damn good one to jump back into the gym. I didn't follow the diet plan and just did the workouts and cardio and got significant change in strength and conditioning.

The cardio conditioning is no joke I was struggling at the 20 minute days and then by the end of it 35 and 45 minutes even after an hour you feel like you can keep going.

I toned up and lost about 15 pounds on this and I have no doubt if I was following the diet plan I could have easily lost 30+ pounds. • Hi Josh! I am very grateful for the plan you have created. I am 20 years old, 75 kg weight and 183 cm growth. I've been trainging for a year and I've lost over 13 kg.

I wanted to try something new. That's how I found your plan. My needs, including the caloric deficit, are approximately 2,300 calories. The same amount is entered in your plan, so it looks like it is created perfectly for me! I have a question about the level of carbohydrates on particular days. Do I understand it correctly?

I calculated the distribution of macronutrients and I mean mainly carbohydrates. Is this division okay? WEEK 1 1. Low carbs days -> 180g P/60g F/260g C [2300 kcal] 2. Mid carbs days -> 180g P/60g F/285g C [2400 kcal] 3. High carbs day -> 180g P/60g F/360g C [2700 kcal] Regards! :) • Hi, thank you so much for this great guide. I think I might be confused on the nutrition plan though.

As far as I can tell you fill in the remaining calories minus 20-30% fat, and in my case 120 G protein with carbs to figure out your daily carb intake. On the plan, some of the days with lower calories say moderate carb, and the higher calorie day says low carb. Would you mind helping me clarify. Just making sure I didn’t miss a piece of information to help me figure out daily carb allotment on low carb vs.

moderate and high carb days.. This is a great guide and I’m super excited to give it a try. I have been staying around 1200 calories for a long time and was doing a ketogenic paleo diet still unable to lose weight. I have hypothyroid and adrenal fatigue for which I am taking supplementation.

I just worry if upping my calories could cause weight gain. Any help you could give me would be greatly appreciated! • Cool, so I'm going into week 10 and results have been pretty good. Not amazing, but good. I didn't expect to come out looking like mark wahlberg or anything lol. I started at 204lbs and now I'm hovering around 198lbs but the recomp is evident.

I see the calories are slowly coming down overall while the cardio is ramping up so I'm interested to see what happens in the next couple weeks. I haven't deviated at all. I'm using eatthismuch.com to plan my meals, drinking plenty of water, and I'm doing my cardio after lifting on m, tu, th, f).

I'm sure lack of sleep isn't helping (only getting about 7-8 hours of so-so quality sleep). For cardio, I'm just doing some low impact hamster wheeling. 3.5 mph on the heart rate mode so that it keeps me in the 80-85% max zone for the duration of my session. So that's around 140-145 bpm for me. I feel like 142 is the sweet spot. 145 starts to grind my joints a bit. Couple questions: - Does that cardio routing seem adequate?

I can't really do HIIT or anything, and I don't think I'll have to start running to keep my heart rate up for a few more months probably. - What would you suggest I follow this 12 week plan with? I'm culminating this 12 week plan with a week trip to Hawaii, but when I get back, I'm probably only going to take a couple days rest before wanting to hop back in. Should I just do this plan again? Cut? My instinct tells me to keep the same plan but start changing up the exercise implementations (e.g.

switch stiff leg DL for regular DL; switch dumbell presses for barbell presses, etc.) Recommendations or a solid followup plan would be great! Thanks! • Hey Jeremy I was browsing the comments section and came across your post.

I’m in the exact same boat as you. Just heading into week 10 and not noticing much changes over the last couple of weeks. And I’ve added more cardio. I’m hovering at 205 and wondering how I can change things up and what my next step is. Let’s share tips to help us both get out of this funk . • I'm on week 6 and kicking some serious ass. I'm 38 and I didn't even know I had ABS but hey there they are. This plan is great and I'm still learning proper nutrition as some days haven't been perfect., Rather than just quitting because I've failed, I've used it as a learning experience and got right back on schedule.

I've been taking weekly pictures and I can't wait to share my results. Thank you for this great post. I'm curious if you have suggestions on pre/postwork meals. I wake up at 5am for gym at 5:30am and usually have a whole white tortilla with a couple pieces of deli meat, or a shake consisting of 160calories:34% Carbs 17%fat 34% protein. 5:30 start plan of the day, cardio (yes I got bored with 3days :)). Done by 7am and usually have a protein shake consisting of 200 calories 20%Carbs27%Fat53%Protein.

And then three hours continue on with my daily craze. This seems to work for me, but so did a large pizza and beer. .I'm I hurting my success by eating like this pre/post workout? Thank you again. •


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