MY DIET & TRAINING PLAN | DAY 1 | DLB DAILY SHREDDED SUMMER

[Music] um [Applause] [Music] excuse me sir what would you like what are you doing here intro in my video oh you're running out of batteries oh no oh no oh no oh no intro [Applause] let's go do what i do work like i still got something to prove let's go all i do work like i still got something to prove i haven't even said a line yet today is day one of week one of the dlv daily shredded summer about to get shredded babe i'm gonna be so shredded i know yeah it's gonna be it's gonna be wild cause you're already like already looking at you now compared to like you from [ __ ] even when you're competing you're just so much more dialed day to day right now that you're going to be like yes i drink wine every single night you stop drinking wine and you're going to be roosting day one of not drinking wine so about to go get a little cardio in so simple rules that i'm going to be doing number one is no wine no sugar i'm gonna train six days a week lift six days a week cardio five minimum five days a week so this is first cardio session and uh one good thing i heard we got a ski erg so i might go try that out let's go 20 seconds let's go exhale now [Music] atmosphere all right so day one of week one cardio is done and it was a lot harder than i thought it was gonna be so you know when you write something down and it looks way easier on paper like oh this will be a piece of cake i'm gonna probably have to add to it and it was way harder than i thought today i started off with a five minute warm-up just on the treadmill at 7.0 so it wasn't super fast wasn't super slow basically like an rpe five or six so 7.0 good pace um i then got right into my first tabata so today i chose to do three four minute tabatas and each one a little bit obviously a little bit different so my first four minute tabata 20 seconds on 10 seconds off flat road sprints starting at 10.0 and then every single minute i added 0.5 to the speed so first minute was 10. so you basically do two 10-minute uh 10 mile per hour sprints and then the next minute it was 10.5 the next minute 11 next minute 11.5 and then you're done in between each tabata i decided to add some abs in so i did three rounds 30 seconds each of two exercises so the first ab little circuit here is a hollow body weighted knee tuck i don't know what to call it so you're using two weights i'm using 15's so you're gonna go left uh left knee tuck right knee tuck together knee tuck and then uh so you do that for 30 seconds and then you go right into a hollow body and i'm holding the weight overhead so it also helps you kind of sturdy yourself we're doing leg lift hip lift or if you want to call it like a leg lower so concentrate on really slowing your legs down you're not touching the ground and then on your way up you're gonna lift your butt up off the ground then i'm going to go right into my next tabata obviously take like a minute or two in between each of these things in between the tabatas in between the abs just make sure you have enough energy because i want you going the whole purpose of tabata is to go as hard as you possibly can for the 20 seconds so the next tabata had a little help from dan here uh so we did 20 seconds on 10 seconds off of the ski erg and tire flip so you go so you're doing four rounds so four skier grounds tie and then four tire flips so 20 seconds on ski erg then you have 10 seconds off basically to run over get the tire and then you do 20 second on tire flips and i felt really i think i went i went way too hard on that first round of skierg by round two i was like oh my gosh i have to like pace myself it is so much harder than you think it is you think that it's like this easy thing you're just kind of like we moving your arms through the full range of motion but it really take it's a full body huge compound movement this is only my third time doing it so if you're a crossfitter and you're watching my form give me a little bit and i will get my form down but this thing kicked my ass and that tire the first round i was like oh this feels easy second round got heavier third round heavier and by the fourth round i was only getting like maybe five flips in it was it got heavy after that four minute tabata i then go back to abs we again i chose two more and you don't have to do these you can choose whatever abs you want we did three rounds 30 seconds again i did a weighted double crunch tuck so it's basically a double crunch you're not going all the way down so it's basically like a hollow body double crunch and then i'm just adding weight to make it harder and then just bring that weight kind of like up and over your knees and then you'll go right into a v sit up and over so i just kind of use the dumbbell as like just something to go up and over so you're staying in a v-sit and this will kill your lower abs i was done i actually in between each round of abs i was taking a minute break just so i could do uh the abs correctly so basically a super set and then rest for a minute another round rest another round rest and lastly i i took a little extra break after those abs to get ready for the last tabata treadmill four minute tabata 20 seconds on 10 seconds off but this one we decided to do hill sprints i don't know why i said we i me i decided to do hill sprints for some reason the trick here is uh we're going from 10 to 14 incline uh you're keeping your speed at whatever i i use 7.0 so i kept the same speed the entire tabata the only difference every minute you're going to increase the incline by one percent so first round um hill sprints 20 seconds on so you'll basically do two two rounds at 10 2 rounds at 11 2 rounds at 12 so keep the same speed add a percentage or more if you maybe you want to add two percent um so if you start at like six or eight and so you go six eight ten twelve 12 so that could also be something so this also felt easy for the first round and then second round my quads were on fire so after that i laid on the ground for about 10 minutes and here we are so is every single day gonna be like this probably not i don't always suggest doing uh hit training or uh tabata every single day so what i might do i haven't quite figured it out yet uh because i'm gonna be doing five to six days of cardio now because we only have six weeks so i gotta get it in so every other day i think is going to be a pretty intense tabata training the other days i might do just like a 30 minute stair mill or maybe i do a 30 to 40 minute like regular peloton ride not the tabata i typically stick to tabata or hit but maybe i will just try one of the regular ones and see what those are all about but yeah guys super excited day one hard as heck uh we got 41 more days of this so follow along oh you're welcome this is fitness right here fitness today is day one of the shredded summer i'm recruiting people all around austin's gonna join every day what's up shredded in six weeks for summer six weeks yeah you got it everybody's gonna do it cat's gonna do it ten thousand dollars really yeah echoing you could win so we started off i did my progress photos today and i don't hate them day one i need a suntan you like it all that bad not that bad but don't have much separation going on and my butt's a lot bigger but i don't know from here up i'm pretty happy with it so i have not done progress photos in six years since arnold 2015. so here we go i thought i would hate them i don't hate them i'm not that far off from here up i like from the here down not so much so we're gonna see what we can do in six weeks so now we're at work i already missed my deadline it's already 12 30 and i missed my meal one so packed my meals today i'm on it day one i'm on it luckily because i've been away so i didn't have time normally this is basically every single meal looks exactly the same i choose usually two proteins i like rice so i do rice with everything and then a vegetable so it's usually shrimp some kind of fish or chicken rice and vegetables however trifecta is helping me out a little bit which is so nice because they've calculated everything for me so got all my calories protein carbs and fat so i do their clean meals so i do bulk i do a little a la carte where i get rice and fish and chicken sent to me in bulk but then i also get some of their meal plans so when i don't have time to cook or when i get back from nashville super late and i didn't get to go to the grocery store i already got uh clean food cooked for me so thank you trifecta i'm trying it a different way so if i was let's say if i was like prepping for a show i always did it the same exact way i would eat like six meals a day i would do my fasted cardio in the morning and then i would start probably eating around seven o'clock and it would be like six meals however for the last three to four years i've been doing like intermittent fasting it has completely simplified my life i also don't have to eat as much um so basically intermittent fasting is i have like an eight hour eating window uh which will be supposed to start at 12. i'm already a little bit behind so i guess i'm gonna start at we'll start at one o'clock so my last meal i cannot eat after nine o'clock and then i'm done until 12 to 1 the next day so i have not been very good with my diet in a very long time not bad i eat healthy i just have not concentrated on meal timing and making sure i get enough calories per day enough protein per day so my first week is going to be super simple i'm not going to like just go right into like oh i'm gonna just eat tilapia and asparagus for every meal three to four weeks you're gonna plateau and there's nowhere to go after that so i'm gonna start super slow these are like some just simple steps to start off uh so this is for me is you're going to follow a diet so figure out what diet you want to follow find out how many calories you need to eat find out your macros and then figure out how many meals a day you're going to be eating for me it ended up i want to be eating every two and a half to three hours so i'm gonna be eating three solid meals one shake meal so it's four meals total within an eight hour block it seems like a lot so this first week is kind of going to be like trial and error because for the last three years i've probably only been eating like twice a day another thing i'm gonna do is i'm going to drink water i don't drink water hardly ever it's probably because i used to drink so much water i'm so sick of drinking water but i'm gonna concentrate on getting a gallon of water a day i don't know what that is so that's ugly we're gonna take that off my other thing is no sugar and no alcohol now i have a birthday coming up so there might be one day where i have like one two glasses of wine but it's my birthday and i'll make up for it in a different day so i think right there just cutting out alcohol and sugar take it out the coffee take it out wear it like barbecue sauce i don't need barbecue sauce which is just sugar so instead i'm gonna switch to like hot sauce so doing like simple little tricks like that um and making sure you get enough water and just being consistent with your diet i'm gonna i feel like i'm gonna see results with how simplistic like i'm not even changing my food yet i'm gonna eat exactly what i would normally be eating but i'm just going to be more consistent with it and then after this first week i'm going to take progress photos and then we're going to reevaluate what else i need to do i guess honestly the first thing we should probably talk about is like what what's the goal because not everyone's i mean it's called summer shred but not everyone is going to be on the same path not everyone has to lose weight some people might even be like trying to gain weight or gain muscle um we're just calling it summer shred we want to get in the best shape ever we want to look shredded we want to be muscular so my goal um i weighed myself this morning i was 1 37 this morning which is a little heavy for me 137 did progress pictures my goal isn't so much i would actually like to lose weight when i was down to about 1 30 i felt probably the best and i could like run for days and i loved it i obviously want to lose fat but retain as much muscle as possible so this is exactly what if you were competing at a bodybuilding show that is the whole goal of bodybuilding and to be shredded is to lose lose fat but retain as much muscle as possible and even when i was competing for the olympia the arnold whatever my training never changed it wasn't like oh as you get closer your training isn't as intense and no my training stays super consistent the entire time it's worked for this long i'm gonna continue to do it so as far as training goes i'm usually like a seven seven a day or seven a week or um and i just take off days when i need to but i'm going to hold everything to a standard as like training is six days a week minimum if i want to do an extra day i will and then cardio on the other hand will be a minimum of five days if i want to do more i will do more so that's going to be my starting point and those are going to be the things that i stick to obviously some of those days are going to be two a days um for me i like to separate my cardio and my training because i can um and i've even done it when i didn't think it was possible when i was still teaching like i'd wake up at four o'clock in the morning to go make sure i do my fasted cardio before work so it all depends on like obviously your work schedule i don't have kids i understand kids and work schedule so there's all sorts of things that go into that i always suggest if you can separate it separate it if you cannot separate it and your cardio is gonna have to happen at the same time you train cardio always comes second you train first you do your weight lifting first when you have the most energy you have eaten you're gonna use all the glycogen and all all the stores possible to get all of your maximal lifts in to build muscle always save your energy for the weights cardio second so those are just my standards that i'm going to be doing as i go through the weeks so this is just week one if i need to add more cardio i will i'm also going to start at a very very baseline as far as minutes go so i'm going to stick to right now i've been doing 20 minutes a day again this first week i didn't want to like just throw everything at it where like you're just i'm gonna eat tilapia and asparagus and do 60 minutes of cardio because in three weeks when you plateau where do you go from that do you do 90 minutes of cardio like what do you cut out the asparagus and juicy to like there's nowhere to go after that so you have to take minimal change especially at the beginning so you have room to make changes so that goes with diet like i'm eating a couple carbs with each meal so when i look back at the next and when i come to the next week and i need to see more changes like okay i'll cut this meal to a half a cup of carbs or i might add five minutes of cardio instead of doing 20 minutes maybe i do 25 minutes and it's little things like that that are gonna keep you progressing so that you don't plateau within that six weeks so that's my game plan i kind of know what i'm doing but i know normally i have someone actually writing my diet like i'm so tempted i'm trying to do this all by myself but i'm very tempted to like hit up george farah and be like george i got six weeks give me a diet get me shredded in six weeks he would too he would and then he would pressure me into doing the olympia and then we all know what happens there once i get pressured by george i'll be on stage in a sparkly bikini and tan all right guys thank you so much for watching uh i will be back here every single week for the next i guess five weeks after this uh following along with my journey again this is day one so every week i'm going to do progress picks you can follow along i'm going to kind of go over what happened the prior week what i'm going to be changing this week when i compare my progress picks together so yeah it's just a little mini prep so follow along and if you want to join along head on over to the dlp daily link is below danalandbailey.com join the summer shred six weeks challenge so that we can all get shredded for summer do you like money guys summer is right around the corner and i need to shed this winter coat and get ready for bikini season well i want you guys to join me in the dlb daily shredded summer six week challenge shredded summer six week challenge shredded summer shake shooting towel shredded summer six week challenge bam i will be picking one lucky shredded winner to win a grand prize of 10 [Music] make it rain make it rain make it rain be popular working working working i love muscles i'm going to be giving you daily workouts on my website dalembailly.com along with that you'll have nutritional guidance and an amazing community support system all you have to do is put in the work click that link below or head to my site danalandbailey.com become a dlb daily member and then sign up for the challenge [Music] you

Channel: DanaLinnBailey

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Keywords: dana linn bailey diet, dana linn bailey training, dana linn bailey diet and training, dana linn bailey full day of eating, dlb daily, dlb daily shredded summer, shredded summer challenge, dana linn bailey progress, dana linn bailey posing, dlb, flag nor fail

Id: QO5R_4MQXTg

Length: 23min 45sec (1425 seconds)

Published: Mon May 17 2021