My Weekly Nutrition and Training Plan

Ugh. Ugh. Ugh.

I feel like a bloated hot mess. The long weekend threw me off of my eating some. Not awful, but a lot more than normal. At least I haven't had a sip of alcohol in nearly two weeks. Also for some reason, my leg workout made me awfully sore for 2 days. It was a great workout, but nothing too crazy. Nonetheless, I know when I weigh today I will probably have a slight gain. I am hoping no more than a pound and a half. Who knows though. I'm irritated but that just means this upcoming week I will be back with a vengeance. 

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. Two nights a week I have "treat" meals - whatever I choose. They are usually Saturday and Sunday night, but it does vary. 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. You can read here for meal prep ideas!

Total down (since 11/25/13):  54 pounds! ...still.

Meal 1 (7:15 AM)

Meal 2 (4 10:30 AM)

Meal 3 (1:15 PM)
4 MorningStar vegetarian "chik'n" nuggets and kidney beans

Meal 4 (3:45 PM) 

1 pack of Kay's Natural protein chips and fresh grapes

Gym 4:30-6PM

Meal 5 (6:30 PM) [Post workout]

1 cup of Light and Fit 80 calorie Greek yogurt with fresh strawberries and chia seeds

Meal 6 (9 PM)

Bed time 11PM

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Sunday: (Rest) - done!

Monday: (Rest) - done!

Tuesday: (Weights) - done!

-30 minutes of cardio: StairMill (80 SPM regular work and 70 SPM with skipping every other step, 60 SPM for resting work - alternating all 3 levels every 3-4 minutes. Rest work is only 1 minute)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-20 minutes cardio: Elliptical (Incline 9, Resistance 10)

Wednesday: (Core) - done!

-25 minutes of cardio: StairMill (80 SPM regular work and 70 SPM with skipping every other step, 60 SPM for resting work - alternating all 3 levels every 3-4 minutes. Rest work is only 1 minute)

- 3 sets of 45 second planks

- 3 sets of "Russian Twists" with a 10 pound weight plate

- 3 sets of 20 crunches

- 3 sets of 20 heel touches

- 3 sets of  10 elevated leg crunches

-30 minute jog on the greenway behind my gym and apartment

Thursday: (Weights & Squats) - done!

-20 minutes of high intensity interval training: Tredmill (Work: 3 minutes at 3.2 speed and 12 incline and rest 2 minutes at 3.4 speed and 0 incline. No holding onto the tredmill at all)

-15 minutes of cardio (Elliptical: Crossramp 9/10, Resistance 10)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-Back squats: 3 x 15 (1- 80 pounds, 2- 50 pounds)

-10 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)

-10 minutes cardio: StairMill (5 minutes at 80 SPM and 5 minutes at 60 SPM. No holding onto machine)

..Thankfully this was a KILLER workout. I felt like a champ.

Friday: (Rest)

Work then hair appointment, then car wash... no workout. @#$%^&

Saturday: (Weights)

-20 minutes cardio: Elliptical (Incline 10, Resistance 9/12)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-20 minutes of high intensity interval training: Tredmill (Work: 3 minutes at 3.2 speed and 12 incline and rest 2 minutes at 3.4 speed and 0 incline. No holding onto the tredmill at all)