Thank you all for such a positive response to my first GNC meal plan and supplement stack post.
I spent quite a bit of time editing that post in hopes of sharing positive and informative details on my journey to lean.
Now, that the weather is hot, and we have moved, my eating and exercise schedule has changed.
I use the mornings to run. Honestly, I have to. In Omaha, the heat index creeps up dangerously high on occasion.
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| Before & after my run |
As you read previously, I will be able to incorporate more CrossFit as well! I’m looking forward to the challenge and the increased strength.
In case you missed the latest workouts:
- GNC workout No. 1: Arms
- GNC workout No. 2: Abs
- GNC workout No. 3. Legs
- GNC workout No. 4: Butt
- GNC workout No. 5: Playground Challenge
Weekdays:
6:30 a.m.
Meta-Ignite pills (3) and a banana with nut butter if I’m going for a +5 mile run.
7:00 a.m.
3-6 mile weekday run including intervals or hill work. Or, I do a HIIT routine like this or this with core work. All my training is recorded on my dailymile account.
8:00 a.m.
Total Lean 25 Shake
8:30 a.m. (varied)
GNC Pro Performance L-Glutamine added to water (it’s tasteless) on strength training or CrossFit days. Prolonged high-intensity exercise decreases glutamine in muscles, so I’m combating that.
10:00 a.m.
Fruit, a handful of almonds or a Kashi granola bar.
Noon
Large spinach salad, chicken, broccoli, almonds, apples, chia seeds and champagne pear vinaigrette, whole wheat tortilla chips and edamame hummus (all from Trader Joe’s).
Women’s Ultra Mega Active or Women’s Ultra Mega Green vitapak.
3:00 p.m.
ProSculpt (sometimes I need that extra boost in the afternoon!)
Snack: Vanilla Almond Cran Protein Bites and often, more fruit. Watermelon anyone?
6:00 p.m.
Physio-Burn packet (non-stimulant) and (2) fish oil soft gels.
Tip: Store your fish oil in the refrigerator. Keeping the capsules cold reduces/eliminates the fishy after taste! Fish oil has been shown to improve skin & nails, reduce inflammation and is heart healthy.
Dinner: Tilapia, veggies, couscous, & more salad.
8:00 p.m.
Another Total Lean 25 smoothie, trail mix or nut butter and pretzels. Casein, found in the Total Lean 25, is a slow-digesting protein which is ideal before sleep when our body goes into a fasting state for hours.
Supplement variations
* Sometimes, I’m not on point with my supplements and miss a few. Or, I switch the order of Pro-Sculpt and Meta-Ignite.
* I always have vitapaks & Physio-burn packs in my purse.
* The GenetixHD line will not do the work for you.
* Summer = smoothies & protein shakes. I crave them!
* Rest days are crucial. I usually select active recovery where I’m outside doing yard work or walking Cooper.
I’m not restrictive.
* If I want a piece of chocolate at night, I will have it.
* Frozen yogurt is a tasty summer treat, and we enjoy it!
Fear of carbs?
* As I had mentioned before, it would take a figure competition for me to cut them out fully. However, I do try to get a majority of my carbs first through fruits and veggies which is easier in the summer for me.
Eating out.
* Though we don’t eat out often, I’m not afraid to. I usually stick to the salad, chicken or fish dishes.
* Wine hits the spot, so I have a glass every so often.
Spencer and I ate at Taste in Omaha for date night. He had the Baja Fish Tacos, and I had Sesame Seared Salmon salad. Both amazing.
Obviously, he requires more calories and protein than I do, so his supplementation is a bit different.
Pre-workout fuel:
* Pro Performance BCAA 5000 made of fast-absorbing amino acids helping fuel a powerful workout. BCAA’s (Branched Chain Amino Acids) stimulate protein synthesis and reduce protein breakdown helping to preserve valuable lean muscle.
* HMB on heavy lifting days. HMB decreases protein breakdown during resistance training while simultaneously supporting muscle health during exercise.
Post-workout fuel:
* GNC Pro Performance AMP 60 So, once Coach took a sip of this, it was over. It became his favorite and is now at his office. I understand why this is GNC’s best-selling protein powder.
Foundation:
* Mega Men’s Sport vitapak taken with food.
Do I have it figured out?
Of course not! I’m still learning how to fuel my body properly with food choices, portions and timing. However, knowing I’m putting quality supplements into my routine is reassuring and beneficial for my active lifestyle.
I’ve been able to see more evident changes in my arms and legs, but finally, my mid-section is changing.
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| Sorry for the poor quality pic |
This is the first time I can remember seeing my abs [albeit that is no six-pack], the definition is slowly surfacing.
Do you have questions?
Please comment below or email me at blondeponytail [at] hotmail [dot] com. I respect your privacy and will never share personal information.
Regardless of where you are in your fitness journey, keep at it and know there is a ton of support and resources out there. You’ve got this!
*Disclaimer: Although I am a NSCA-CSCS, you should consult a physician before starting any exercise program or diet plan. If you choose to do any of the workouts featured on this website, you do so at your own risk.
FitFluential LLC compensated me for this campaign. All opinions are my own.
Okay, missy. I have missed something. While everything looks impeccable, I’m wondering what your ultimate goal to lean is? Prepping for comp? Thinking about comp? FORGIVE ME for not knowing! <3
Ha! Thanks Tiff! You know–competition has been in the back of my mind–I always like challenges. However, I have not registered for one though! Ultimately, I want to be fit and strong!
Gotcha! You look great and happy! Let me know if you have any thoughts about figure. I sort of have some experience (as well as a couple of posing DVDs and stripper heels…size 9…lol!).
Ohhhh. I may pick your brain–I have no clue on posing, etc. Now, stripper heels, that’s another post…KIDDING!
You rock lady! LOVE this post, always so interesting to see how other fit ladies eat!!!
Still learning! I think it depends so much on my training. I love running, so when I’m doing long distance, I need more cals/carbs, but for high intensity workouts I don’t. Love changing it up!
As a longtime reader who enjoyed hearing about your running exploits, I have to admit that I find these GNC posts a bit off-putting. I think too many people use supplements without a real knowledge of what they are doing and why they are doing it. I also find it all a bit intimidating. However, it is intriguing and I’m curious what guidance you were given with the supplements. Did someone give you a prescribed plan or did you do research to figure out what was best for you?
Thanks for your honest comment Kimberly. You’re right–supplements are NOT for everyone. These are my personal preferences. I have been using the GenetixHD line for over 3 rounds (months). I was clearly advised when using any GNC supplement or vitapak and never forced to continue use of a product if I deemed it ineffective.
GNC has been in existence over 75 years; it’s a company I know and trust. I am not an RD; these opinions are simply my own.
Let me know if you have further questions!
Thanks for the response! I think it’s helpful to know that you were guided in the process. I’ve been into GNC before, and it’s overwhelming. I’m not training to the point where I think I need these things but the glutamine addition is interesting as I’m getting into the thick of marathon training and I’ve heard the word before.
P.S. Your body is slammin’, and it’s definitely why I had to give a second thought to this post.
I’m so glad you did give it a 2nd glance! Searching for the ideal supplement plan can be quite daunting. Totally understand.
Yes! Glutamine (it is in pill form too) is helpful for endurance athletes as well. When is your marathon?!
Btw, I still like using the GenetixHD thermogenics before my runs because caffeine has been shown to improve performance!
Did you just start taking Glutamine? It’s a fantastic supp. It’s one of the most important nutrients to a healthy intestinal tract too. Active people need a TON because it gets used up by activity, we replenish it, and then we need even more to fuel muscle growth and get extra benefits like well-functioning intestines!
That’s my speech, big fan.
You’re looking awesome! Thanks for the update
Yes! JUST started it! I didn’t realize the benefits! How long have you been using it? And, I love hearing from tried and true like you!! Well-functioning intestines are always good! ha ha!
I’ve been taking it about 9 months now. Long ago I used to take it for strength training but I was recently prescribed it by a doctor for digestive problems. I take 10grams divided in two doses during the day in addition to the 5-ish grams that are in a scoop of protein powder, which I usually have two a day. So I’m getting about 20grams a day.
Thanks for coming back to further update me and my readers!!
yea for wine! it’s always a good spot. antioxidants baby!! and now you know, that heat index is brutal! but it feels good to sweat, yes?
Oh I know you support this “supplement”!
You look amazing! I definitely need to increase my protein but I just get overwhelmed with all the different supplements out there! Thank you so much for this post.
Thank you for taking the time to comment–I’m definitely doing it to be informative, not pushy or “look at me”.
I stumbled upon your site and I think it is fantastic especially the workouts. I consider myself a runner and love that I can cross-train with your work-outs or do them after a run. I added you to my favs on my blog http://www.phillyrunninggirl.com. Thanks for putting such great content out there.
Thank you so much! Yes, I’m a runner first and always, but love the variation with HIIT and CrossFIt! Hugs!
I just found your blog recently as well and love it so far! It’s super informative. I love the workouts and the food / supplement information. Thanks for sharing and being so candid!
Oh gosh Thank you!! I appreciate you taking the time to share your thoughts! It’s my goal to be as honest and authentic as I can! This is me
You go, girl, you are working hard and the results are showing!
Love ya Green Girl!!
Amazing abs! You look great. Guess I need to take some of your advice!
Oh thanks Beth! That is so nice–probably my most sensitive/touchy body part, so I appreciate your kind words!
You’re doing great! Love how mindful you are of what you eat. That’s so important.
I’m trying girl—but it’s a journey!
Looking good!! I see a fitness comp in your future. Just sayin’…..
Thank you!! I’m thinking about it…..
After reading that post the thing I really want to say is I love that minty blue green nail polish you’re styling.
Also, you look amazing.
Ha! I know–that was a long post right?! Thank you Julie!
Jess!! Holy cow woman you look amazing
I love following these posts. I have started to consider using some of the supplments you use for engergy during a workout. I know some days I feel like I am really dragging myself to the gym, but once I am there I usually perk up. Do you notice a difference between the MegaIgnite pills and the ProSculpt shake for exercise energy?
My docotor also prescribed 3000mg of Glutamine 3 times per day on top of my normal diet to help heal my gut. Very interesting that muscles need so much, espeically with intense exercise.
Keep up the good work!!
You are amazing. You inspire me everyday. So much so, I special ordered that camo running skirt because it is so cute. And I purchased prosculpt and mega ignite today. I am looking forward to the added oomph.
Thank you so much Amanda! I think you will love the skirt! And, if the GenetixHD line doesn’t work for you, you can always return it to GNC within 30 days! win-win!
Sometimes I can’t workout til 9-10 at night. Should I still take the meta ignite or will I have trouble falling asleep?
You could experience some difficulty sleeping, but you can always give it a go! There are 400mg of caffeine in a serving.
I came across your website through pinterest and I just want to say that I love it. I am currently trying to incorporate elements into my current fitness plan that will help me bulk up a bit. I’m not trying to get like bodybuilder big but I am trying to build more strength and build a lot more muscle. I have tried almost every supplement under the sun and have seen little to no results. I have spoken with many personal trainers and their response is that I run wayyyy to much to ever build the kind of bulk that I want… Soo I have two questions for you .. does the GNC-GenetixHD plan work? and what advice would you offer someone who is in my position ? PLEASE AND THANK YOU
Thanks for your comment Johne. I wonder is you could try GNC’s Re-Feed protein before bed. This particular protein blend slowly releases protein to “feed” your muscles throughout the night. The GenetixHD line is more about shredding body fat, which it sounds like you don’t need to do.
Thanks for the advice!!! I will most definitely look into it and give you an update. Your such an inspiration oh an congrats on the new house!!!