A little update + current macro/cardio split!

Hi everyone!

The semester is finally over for me, thank goodness! Got my final grades in today (05/19), and there are no complaints to be made :) However, I start a mini session tomorrow (05/20), and then I start the two summer sessions. Yay... :/ lol BUT I'm graduating in December 2016, so I'm not too mad about it!

Anyways, I wanted to update you guys on my prep. I'm currently 7 weeks and two days out from Battle on the Bay 2016 in Corpus Christi, TX. Things are running along smoothly because I figured out last prep that my body responds extremely well/fast to small changes. Some of you may hate me for that lol, but it's just how my body works.

Things to keep in mind:

  • Everything I'm about to share with you is for me and my body only. My specific amount of cardio probably won't work for you, so don't try to base your training off of mine and expect the same results. Everyone is different, and you may need much more or much less cardio to achieve the results you want.
  • Same goes for macros. Macros are given on a completely individualized basis (or should be). Even if you're my height (5'6) AND my weight (120-122lbs), my macros probably won't work for you. We could be exactly alike in all aspects including length of time we've been training, height, age, weight, even same body fat percent, but MY MACROS WON'T WORK FOR YOU. I suggest using an online calculator, such as the one on Katy Hearn's website to give you a place to start. From there you can see how your body responds and adjust accordingly. If you already have a macro split that you created for yourself or that your coach gave to you, FOLLOW THAT. Do not let my macros influence you whatsoever. I'm only giving them out because I think it's interesting to know other people's macros. I like knowing them out of pure curiosity, not because I try to use their macros.


Cardio:

So for my last prep I was doing MISS fasted cardio 7x a week (45 min) and MISS post-workout cardio 6x a week (also 45 min). Not as much as some, but it was a lot for me because I was coming from doing absolutely none in my off-season. This prep has been was easier in the cardio department.
Currently, I'm doing HIIT 3x a week (20 min) with 45sec on and 1 minute 15sec off. I usually do it on the stairmaster because changing speeds on the stairs is easier/quicker than the treadmill. Sometimes I do it on the bike, but I can never get comfortable on a bike, so I just stick with the stairs. I'm also doing one MISS session a week (20 min) also on the stairs. I've completely cut out fasted cardio for this prep because in all honesty, I hate it. I wake up absolutely starving every day, and I love cooking and eating breakfast every single day. Trying to force myself to be that hungry for hours after I wake up just isn't practical for me. Fasted cardio makes me more tired, irritable, and extremely moody. So why do it if I hate it? Kind of my motto with everything: if you hate it, don't do it.

Now, I do believe fasted cardio made a huge difference in my last prep, but I think that's because I had about 20-25lbs to lose when I started. Now, I only have about 2-3lbs to lose, so that much cardio (fasted or not) isn't really necessary because I've been seeing changes with the small amount of cardio I've been doing. If it ain't broke, don't fix it :)

Macros:

I started my last prep at about 300c/60f/130p, which were excellent macros to cut down from for a prep. Even at the end of my prep, my lowest carbs day NEVER dropped below 130c, and my highest stayed around 170c.
Currently, I'm carb cycling with a low, moderate, high split with one "cheat/treat" meal a week if I feel like I need it. My protein and fat stay the same on all days (50f/125-130p), but my carbs vary from 140c on low days, 160c on moderate days, and 180c on high days. My cheat meals usually involve a burger and fries or pasta and usually a dessert. Last weekend it was half a jar of crunchy cookie butter. I eat whatever I'm craving, and I try to not go overboard. This week I won't be having a cheat meal because I'm not craving anything, and I don't feel like I need it. I'm finally learning what balance and moderation mean, and surprisingly, prep teaches me the most about my eating habits and helps me reshape them into healthier ones.

Training Split:

My training split is usually 5-6 days a week. The first day is quad/glute focused, second is back and a little bicep work, third is shoulders (heavy), fourth is light hamstrings and heavy glutes, fifth is arm (bi/tri/shoulder again), and sixth is plyo/another glute day. This is what works for me, and this is what I enjoy. My split varies, and I do what feels good. So some days are heavy with low-ish reps, some days are light with high reps, and some days are a mix of both. I get bored really easily, so I like to switch it up. I'm constantly pushing myself to go harder and do more, so training like this works for me because I'm always pushing extremely hard, even if the training is different.

I hope you guys enjoyed this little break-down of my current prep situation. Comment below or on my instagram (@savannahforemanfit) with any questions or suggestions. Let me know what you'd like to see next :) until then, keep lifting and living!

-Sav
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Let’s talk digestion!

Traditionally, digestion is one of those avoided subjectswhen in mixed company, but let’s face it: everyone struggles with some kind ofdigestive issue at one time or another in their lives. Nearly everyone in myfamily has dealt with some sort of tummy trouble, myself included. Not only amI lactose intolerant, I also struggle with digesting red meat and spicy foods(which I LOVE by the way L)and trouble with digestion in general (bloating, irregularity, etc.) almostevery day. My digestive issues really presented an obstacle for me while inprep because no one wants to be bloated/having irregularity during the timewhen they’re trying to look their leanest. So, for the past few months I’vebeen trying various products to see what works for me personally and what doesn’t.Below I’ve compiled a list of supplements and natural remedies that have helpedme deal with some of my digestive issues. *side-note: these are in noparticular order!


*Disclaimer: I’m not a doctor, nor do I have any type oflicense in medicine or nutrition. This is purely based off of what works for mepersonally.

Also, if you’re looking for even more help with digestion,check out this video by Randi Kennedy where she goes in depth about some of thesupplements she takes every day to combat her digestive issues.


1. Water! – This may seem obvious, but I can personally tellwhen I haven’t had enough water. Everything kind of slows down, if you catch mydrift, and your body has a harder time performing daily functions, likedigestion, when not properly hydrated. I personally aim for at least a gallonof water every day, if not more.

2. Apple cider vinegar – ACV has numerous health benefits incase you haven’t heard yet. It can be used externally for skin, hair, and even asan all-natural cleaner in your home and internally to help curb cravings andreducing bloating by aiding in digestion. Make sure you buy the kind that stillhas the “mother.” I personally have noticed less bloating and food sensitivitywhen I take a shot in the morning. I also notice less cravings and an overalldecrease in appetite as well, which can be SUPER beneficial during prep. I usedto just take a straight shot of it, but now I usually mix it into juice orwater. Just be careful because it’s extremely acidic! *I use Bragg’s organicapple cider vinegar WITH the mother.

3. Digestive enzymes – I think this is pretty much a givenfor anyone who has experienced digestive troubles. Personally, I’ve had greatresults from drugstore brand enzymes, such as CVS or HEB’s brands – plus they’reusually cheaper than the brand name ones you would find on Amazon or atGNC/supplement shops. I think you just have to test out a few brands and seewhat works best for YOU! *I’m currently using the HEB brand digestive enzymes,and they work just fine!

4. Dandelion root – *Research this before you decide to useit* I was a little hesitant to write about this because I’ve only used ittwice, but so far I’ve noticed good results, so I thought I’d include it. Mostpeople use dandelion root to drop water weight/tighten up before a show, whichis why I originally purchased it (I didn’t actually use it for my show forthose curious). I actually used it after over-indulging in order drop waterfrom the excess carbohydrates I had consumed, and when I say excess, I meanEXCESS. Upon doing a bit more research, I discovered that it can also be usedas a natural laxative and also as a digestive aid and remedy for upsetstomach/gas/bloating. I can attest that it has assisted in all of these areas,and I’ve noticed overall better digestion when taking it. However, I wouldn’t recommendtaking it every day, maybe once or twice a week maximum, because it can easilydehydrate you. As mentioned in #1, make sure you’re drinking enough water! *Iused the Nature’s Way brand Dandelion root capsules.

5. Probiotics – I’ve tried several drugstore probiotics, andI haven’t really found one that I’ve noticed a big enough difference to keeptaking it. However, the one I’ve liked the most is the Phillips Colon Healthprobiotic capsules (the one in the pink packaging). It does the job, but myonly complaint was that I felt like after taking it for 1-2 months, my body gotused to it, and therefore it became less effective. But I would try it beforecounting it completely out, each person’s body works differently.
6. Fiber – The average person does NOT consume the necessaryamount of fiber they should have in a day. Fiber can be found in pill/powderform in supplements and in sources including but not limited to: beans, wholegrains, bran, prunes, dark leafy greens, broccoli, sweet potatoes, oats, and fruitsand vegetables. Some protein bars also contain fiber. I aim for anywhere from20-25g of fiber per day. I also make sure not to eat too much fiber, as thiscan also result in poor digestion.



I hope this helps someone who is also struggling withdigestive issues! Leave a comment down below with some of your favoriteremedies or products for help with digestion! J
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Let me introduce myself...

Hi everyone!

I thought I'd do a little introductory post to introduce myself and this blog I decided to start.


My name is Savannah Foreman (@savannahforemanfit on Instagram). I'm 20 years old (21 on April 6th), and I live in Texas. I'm currently in college obtaining my BA in English with a minor in Spanish from Lamar University in Beaumont, TX. I love food, lifting, my family, friends, boyfriend, and my life. I'd like to think I'm one of the most positive people I know. I love talking to people about fitness and the gym, so please introduce yourself and don't be shy! I love meeting new people who share the same passions as me.

I decided to create this blog because:

1) I'm an English major. I love writing, reading, grammar, etc. However, my concentration is on technical writing, so I wanted to brush up on my creative writing skills in a fun and productive way.

2) I have a lot to say! I'm definitely a talker when it comes to things I'm passionate about. Ask any of my friends or family. I never shut up about lifting, supplements, food, ANYTHING haha. I want to use this space as a creative outlet for all of the cool/new foods I eat, prep and future bikini competitions I plan to do, work outs/gym/lifting related stuff, and anything else I want to share or that y'all want to hear.

My next post will be reviewing the new Arctic Zero ice cream flavors (YAAAY!) and some of the dairy-free Ben and Jerry's flavors (I'm lactose intolerant, so YAY again)!
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