We all know the weekend is a time for fun and relaxation. However, if you're striving for that six pack or a big bench you need to plan and make sure your nutrition and training don't slip. It does no good to train hard and eat perfect all we...
We all know the weekend is a time for fun and relaxation. However, if you're striving for that six pack or a big bench you need to plan and make sure your nutrition and training don't slip. It does no good to train hard and eat perfect all week only to bomb a few double cheeseburgers, a few sodas and drink a bunch of beers or wine coolers all weekend. All of those extra calories add up and could wipe out all of your hard work earlier in the week. Remember, the body grows while at rest. After an entire week of working hard and training, the weekend is a very important time to nourish your muscles to stimulate growth and recovery. Be sure to rest and fuel your body with healthy, muscle-building foods.
A Little Weekend Planning Goes A Long Way
By simply scheduling two quick, lower weight or cardio workouts over the weekend and following a few nutritional guidelines you will be able to minimize the damage and pick-up where you left-off come Monday morning. Try eat 5-6 times during the day to avoid binging at your other meals. Pack some protein bars to make the snacks quick and easy and avoid turning to junk or not eating at all. Below is a sample schedule you can attempt to follow this weekend:
Workout: Try the 20/10 Quick Hitter or The Grappler for a workout under 30 minutes fit this in at any time that works during your weekend. If you plan on hitting the gym, try the circuit-style chest and back workout inspired by Arnold himself.
Breakfast: Whip up the one minute healthy muffin, protein pancake or a protein shake and a banana if you're on the go.
Snack 1: Protein Bar - we recommend the Optimal Protein Diet Bar or the Abb Steel Bar
Lunch: If you're at home, you can make the homemade pepperoni pizza. If you're out and about most fast food restaurants offer some sort of healthy chicken salad now, so eat one of those and lay off the burgers and grease balls.
Snack 2: Don't be afraid to have another protein bar. Otherwise have a handful of almonds, some cottage cheese and a piece of fruit. If all else fails, head over to the nearest gas station and pick up some jerkey and Muscle Milk.
Dinner: Try the garlic and red pepper chicken pasta, or simply throw some chicken breasts on the grill, steam some veggies and a baked potato. If the menu calls for pizza and beer with the boys, have ONE slice and then alternate one beer, one water. This will essentially reduce the amount of beers you drink in half and minimize the damage :)
In the end, the most important piece of the puzzle is to have a plan and try to stick to it. Even swapping out only a few unhealthy choices for healthy alternatives during your weekend will benefit you and your wastline. It's all about balance and moderation. You still have to live life and have fun.
