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!
Meal 1 (7:15 AM)
2 slices of turkey bacon and 1/4 cup of plain grits with pepper.
I always buy the cleanest type of bacon I can, it's worth the price.
Meal 2 (10:30 AM)
1 pack of Kay's Natural protein chips and fresh grapes
Meal 3 (1:15 PM)
Meal 4 (4 PM) - [Pre-workout]
1 Quest Bar and an apple
Gym: 5-6:15(30)
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 (8:30 PM)
4 oz. Turkey meatloaf with fresh asparagus, and dark red kidney beans.
Bed time: 11 PM
- - - - - - - - - -
Sunday: (Rest) - done!
Monday: (Rest) - done!
Tuesday: (Weights) - done!
-25 minutes of cardio: StairMill ( HIIT: 150 SPM for my work and 60 SPM at rest. Work is 60 seconds, rest is 90 seconds)
-10 minutes cardio: Elliptical (Incline 9, Resistance 10)
-Weight Circuit:
-Shoulders: 3 x 15
-Back: 3 x 15
-Biceps: 3 x 15
-Chest: 3 x 15
-Triceps: 3 x 15
-20 minutes cardio: Elliptical (Incline 10, Resistance 9/12)
Wednesday: (Core)
-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)
- 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
-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: Elliptical (Incline 9, Resistance 10)
Thursday: (Weights)
-15 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: Elliptical (Incline 9, Resistance 10)
- 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
-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: Elliptical (Incline 9, Resistance 10)
Friday: (Legs)
-20 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)
-Hard, long Stretch
Saturday: (Weights)
-20 minutes cardio: Elliptical (Incline 9/12/20 Resistance 10/11)
-Weight Circuit:
-Shoulders: 3 x 15
-Back: 3 x 15
-Biceps: 3 x 15
-Chest: 3 x 15
-Triceps: 3 x 15
-25 minutes cardio: Elliptical (Incline 9, Resistance 10/11)
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