Shruti’s Friday’s Workout and Diet Plan

Shruti’s Friday’s Workout and Diet Plan

Hello Ladies, how is everyone doing? Sorry I’ve been out, I have been working on the series I promised, but that involves another person, who got injured last week at a Football game (ball hit his eye), so I’m waiting for him to recover to finish the first post.

Mean while, I thought I’d write my Friday log. The FB group is keeping me really motivated these days! What about you? Today is my rest day but I still want to go out and do something, but no, I won’t, taking rest is important, very important, I don’t want to burn out soon.

Writing my food and workout from Friday (the amazing Leg session rem?. Here, this will refresh your memory)

FOOD:

7 am: Thyroid med and go back to sleep

8 am: 5 Almonds soaked over night

9:20 am: Overnight Oats (Yoghurt+milk+oats+protein powder+strawberries+almond butter all kept in a jar overnight in the fridge)

OFFICE

11-11:10 am An apple and some 100 per cent cocoa chocs (no sugar or sweetener)

1:30 pm: Amazing salad for lunch (Spinach+grilled sweet potato+beets+eggs +avocado+broccoli+pineapple+grilled chicken+smoked salmom+bits of walnuts topped everything with olive oil and some balsamic vinegar)

3:30 pm: one cappuccino (no sugar) [Yes, I have flaws!]

4:15 pm 2 cups of watermelon

5:50 pm Some oats with yoghurt and milk (this is my pre workout fuel)

7 pm: coconut water (for instant energy, I knew it was going to be a long session)

9 pm: Post workout protein powder+2 bananas

10:30 pm: Dinner Rice+lots of paneer in the form of bhurji and 3 pieces of dark chocs to treat me J

Phew, I just realized I eat a LOT!!!!

I don’t know if I should suggest anyone to follow this, but honestly, this works for me. I don’t spend a day without meat (I am a carnivore). This might seem like a lot of food to some, but honestly, if I eat any less, I’ll be hungry and miserable and I don’t like that. If you are sedentary, you shouldn’t eat this much but I workout 6 days a week and its mostly high intensity so my body needs it.

Proof? Well I ate all of that and managed this:

Okay .. Now don’t ask me about the story, ok? I WILL write it but I need a special occasion no, like my 50^th post or my birthday I am bit of a drama queen..HEHE

WORKOUT:

I woke up a tad bit early somehow on Friday, so after almonds I went for a brisk 20 minute walk around the block

1. 8:10 am: walk

I wanted to stretch and foam roll before working out in the evening, so I did a quick 25 minute stretching session in the afternoon

1. 12:30 – 1:00 pm: Stretch

Now the assault, here is my workout. I usually go much heavier than these weights but starting this week, I am testing something new, low weights and high reps. Will let you know how it goes, for now because its too different from what I train, all my muscles are sore and in a lot of pain Been a long time since I felt like this, I am embracing it!

I usually don’t do more than 12 reps for any set and I don’t recommend it either, just trying out new stuff.

Overhead Shoulder Press

Back Squats

I did superset back squats with an exercise I have created J HAHA, it’s a glute exercise, I stand on one leg on a raised platform and drop the other leg down to the floor, then bring it up. I did it in between squats

So 6 sets of 15 reps

Barbell Lunges

I superset this with Stiff Leg Deadlifts

Single Leg calf raises (no weights) 2 sets 30 reps each leg

To end the session, I did some rep max stuff on the Leg Press machine which is at 45 degree. I did 3 sets of 50 reps with 100, 140 and 160 kg.

I stretched a lot after that! J

And after that took some pics

Also, I should mention, I did drink almost like 5 liters of water. (plus minus 500 ml ) Don’t forget to drink you H2O people!!!

I went Muay Thai on Saturday, it was so humid, so I did one class and was just sitting, I didn’t want to do another one because it was so hot, but then one of the trainers came up to me and he was like go, why not? And gave me one of those ‘come on girl, I know you, you’re capable of much more than this’ look. Hence, I did another class and was super charged, I actually did better than the last one, its good when someone shows faith in you. Later I was just waiting for the try outs so did some kettlebell stuff and stretching.

Also I saw some really brutal fights yesterday, people got hurt, one guy fainted another bled, I was a little scared. There was girls fight too, man those women were so good, sorry we’re not allowed to take photos or videos, otherwise I would have showed you something.

Also I went to a store and the lady said I look in my late teens J

All in all, happys endings! How did your week go? Have a great week ahead!

Ending with a note, that always helps me when I come across some diet or trend or something else.

About the Author

Shruti graduated as a comp sci engineer last year from IIT Roorkee with 2 degrees and excess 11 kg on he body, since then its been a year of constant struggle, weight loss, plateaus, reading, learning, training and improvising for her. She took to weights in November last year and haven’t looked back since, She loves lifting, doing Muay Thai+boxing and running. She eats clean (well mostly!) and has not only have lost tonne of weight but has also packed on awesome muscle! When she is not training or watching friends, she reads books exclusively about fitness and nutrition. Still on a journey to be better!

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