The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Saturday and Sunday's for dinner are when I have my "treat" meals. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sunday's. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that. I also do this to save money. I live alone so I can't really cook tons of different things during the week because it's too expensive and will go bad. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday, same with my yogurt.
Total down (since 11/25/13): 40.2 pounds
Meal 1 (7:15 AM)
Cake Batter Protein Pancakes topped with sugar free/high fiber jam, and crushed walnuts
Recipe will be up soon
Meal 2 (10:30 AM)
Quest Protein Bar (the flavor varies day to day) and a large apple
Meal 3 (1:30 PM)
Lean, Healthy Homemade Pizza (working on the recipe for you guys)
Coconut flour crust topped with homemade tomato sauce, low fat feta and mozzarella, spinach, sauteed mushrooms, and grilled chicken. I make my chicken via stove top in a skillet. I poke holes in the chicken breast, marinate it for 24 hours in fat free Italian dressing then coat it with Carolina Blackening seasoning to cook. I cut the mushrooms in half then saute them via stove top with light balsamic vingerette and coconut oil.
Meal 4 (4 PM) - [Pre-workout]
1 Light and Fit 80 calorie Greek Yogurt with a tablespoon of chia seeds and plain sliced almonds.
Gym: 5-6:15(30)
Meal 5 (7 PM)
Half of a Quest Bar (the flavor varies day to day) with 1 tablespoon of chocolate PB2.
This is actually a very small snack, it's enlarged for picture quality. However, don't judge the snack by the size - this is 11g of protein!
Meal 6 (8:30 PM)
3 oz of top sirloin with homemade red mashed potatoes and whole green beans.
I poked holes in the sirloin (because it has no fat, it can be tough) and marinated them in balsamic vingerette for 24 hours. I cooked via stovetop and sprinkled Carolina blackened seasoning. I made the mashed potatoes by boiling baby red potatoes until soft, placed them in a big bowl, sprinkled Garlic and Wine seasoning, melted 1/4 coconut oil and poured over potatoes, and 1 cup of plain Almond Milk. I then blended everything together with a mixer.
- - - - - - - -
Sunday: (Rest)
Monday: (Weights)
-25 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Weight Circuit
-Shoulders: 3 x 15
-Back: 3 x 15
-Biceps: 3 x 15
-Chest: 3 x 15
-Triceps: 3 x 15
*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.
-15 minutes cardio: Tredmill (HIIT: Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
Tuesday: (Core)-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
- 3 sets of 30 second planks
- 3 sets of 20 crunches
- 3 sets of 20 heel touches- 3 sets of 20 elevated leg crunches-20 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
Wednesday: (Weights)-25 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Weight Circuit
-Shoulders: 3 x 15
-Back: 3 x 15
-Biceps: 3 x 15
-Chest: 3 x 15
-Triceps: 3 x 15
*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.-15 minutes cardio: Tredmill (HIIT: Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
Thursday: (Core)-30 minutes of cardio: StairMill (A mild HIIT: Level is switch between the highest which is 20 and level 5 for my rest. Work is 1 minute, rest is two minutes)
- 3 sets of 30 second planks
- 3 sets of 20 crunches
- 3 sets of 20 heel touches- 3 sets of 20 elevated leg crunches-20 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
Friday: (Rest- I will be in Charleston, SC)
Saturday: (Rest - I will be in Charleston, SC)
Sunday: (Legs)-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Leg Workout:
-Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)
- Leg Extension (3 x 15, 50 pounds)
- Leg Curl (3 x 15, 110 pounds)
- Leg Press (3 x 15, 270 pounds)
-10 minutes of cardio: Elliptical (Incline, 9 and Resistance, 9)
-Stretch
- - - - - - - - - - - -
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