I have really cooked consistently for myself. I can make myself the occasional meal but usually my mom prepares my food for me. In order to gain weight I have to eat consistent meals but this can sometimes be hard since my mother's schedule sometimes does not revolve around mine. Bodybuilders, weightlifters, and other athletes all use meal prep to their advantage. With meal prep I can achieve my goal of gaining muscle mass and it will help me learn a life skill of cooking. This week I started meal prep. On Sunday I cooked chicken breast, broccoli, asparagus, and brussel sprouts for the week. I made 4 meals which is fine because if I can get through the school week, I can just cook my own meals on the weekend because that is when I'm free. Here is a video of my meal prep: ![]()
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What went well:
Core Competencies: Communication:
Goals Moving Forward:
I HIT A PLATE 25 FOR 3 REPS! It's incredible how much I have increased my strength over the past few months. I recently started going to the gym and now I am achieving milestones which take people years of practice and commitment. This project has been really beneficial because it allows me to take an in depth view at the nutrition, which is the most important part. This week I took progress report photos even though I forgot to take pictures in the beginning. Here is a photo of my back. Although I cannot provide any pictures of before, I can definitely notice improvements. My shoulders have become more defined and have increased in size. My lats have become more visible, and my forearms have almost doubled the size of my wrist. These results are very good. Continuing on I expect to notice more size development, and sadly, look less toned because of the bulking.
This week I just compiled all of the presentations, workout plans, and meal plans to show at the IDS fair, and came up with ideas of how I would present them. This week I finished the presentation of sleep. This google slides presentations includes the benefits and how it can improve physical exercise. Due to school I tend to neglect sleeping a total of 8 hours or more. After researching sleep and the benefits, I have realized it is really important for my fitness goals. If I want to have enough sleep, I have to start being more organized.
https://docs.google.com/presentation/d/1fWXPVCgsq9h69KpmHhwxC3I6QFrVpC7kt2ANobztVBY/edit?usp=sharing Next week I am going to prepare for the IDS Midyear fair, while maintaining my gym schedule. What I did this week:
For my IDS Learning progress I have started making google slides presentations which include information on important fitness ideas. Currently I am in progress of making one on the effects of sleep. Some benefits include improved memory, boosted creativity, healthier metabolism, and improved physical performance. More information will be in the presentation. https://www.everydayhealth.com/fitness/intimate-relationship-between-fitness-sleep/ Went to the gym only three times due to a huge workload. This involved working on my UBC application and other projects/tests. Next Week: I need to do a physical update on Lucas and Jasmeet. I have fallen behind so I need to finish the presentations as soon as possible and get more guinea pigs for my workout plans. After creating the cutting vs bulking presentation last week I realized deficiencies in my progress. I am trying to bulk this entire year because I am trying to get to a weight of 150 pounds. Out of this entire fitness journey I knew the nutrition was going to be the hardest part. Eating healthy is not a problem, just eating enough. I have been falling behind on my daily calories. Proteins and healthy fats are exactly what I need so I researched about what foods have these characteristics.
A list I compiled is Oats - 16.9 g of protein per 100 grams Peanut Butter - 25 g of protein per 100 grams Protein Powder - 25 g of protein per scoop Banana - 1.1 g of protein per 100 grams Milk - 7.9 g of protein per 244 grams With these ingredients I produced the ultimate protein shake. This protein equals to about 1500 calories which I need to consume every night(Hopefully). It will help me reach my caloric amount while eating all of my other meals as well. This way I can gain weight without unhealthy ingredients. Half cup of water Half cup of oats 4 tbsp of peanut butter 2 scoops of protein powder 1 Banana (Makes the shake taste better) 1 cup of Milk (3.25%) I also add one scoop of creatine because it helps with training purposes. This week I created a google slides presentation on cutting vs bulking, going in depth on the different training styles, nutrition, etc. I plan on making many more of these presentations for the year end IDS. This way I can show my learning.
https://docs.google.com/presentation/d/1DZtIK3pwaEyk5SsYw5IcF1t71v02Gy1Wpzp_WN-UAjE/edit?usp=sharing I started to record videos for my chest day. It was really awkward recording in front of all the other patrons. They were looking at me funny. I do not think these are going to be the videos I am going to use because the quality is not the best and I do not really like the angles. I think I will wait until the 2nd phase of my project to do the videos on the workouts, because I am going to get a better phone in the new year and that way the quality of the videos can be up to par. Here are some of the videos I took. I am not lifting the heaviest but with balance while showing proper form.
Here are the videos: https://drive.google.com/drive/folders/1B1XXQBHRIMMEVGlq1_3SytSwX6tHOFYK Next week I will make a presentation on cutting vs bulking because these are the 2 main cycles which people perform while training. Currently I am doing bulking. This week I finished Emily's workout plan. In my previous post you can see that I used inspiration from DIY.com as well as other sites. In conclusion, I determined that women who want to build strength without gaining size should be lifting slightly heavy with 10-12 sets. I emphasized on having 2 legs days because that's what Emily wants to develop. I also included abs everyday except one because the core is essential for all workouts. If she has a good support system from her core, then she can achieve more progress through her workouts. Since she is doing keto diet I won't be making her a meal plan but here is her workout plan. ![]()
Next week I plan on recording videos of my workouts.
What I did this week: Research: Worked on Emily's workout plan but was not able to finish it. So far I have 3 days done which include the first leg day, chest day, and shoulders and arms. I took into consideration what she wants and based the workout plan off of that. She wants to be stronger but not too muscular, which means she has to push pretty heavy weights but with high reps in order to work the muscles as much as possible. I won't have to make a meal plan for her since she is doing keto, which is perfect for her goals. I have created the majority of her workout plan by talking to my sister who has also gone through the process Emily is currently in, and online. Here are some pictures of specific days and what to include. I have incorporated some of these and some that my sister has told me about. Since Emily does not play any sports, I could not include any days in which she can have a rest day from the gym and incorporate her sports. Physical:
Went to the gym 4 times. I hit no PR's this week which is sad but obviously it is going to happen. Next week I plan on finishing Emily's workout plan, and I am going to start recording workout tutorials the following week. |
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June 2019
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