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): 55 pounds!
Meal 1 (7:15 AM)
Meal 2 (4 10:30 AM)
Meal 2 (4 10:30 AM)
Meal 3 (1:15 PM)
Meal 4 (3:45 PM)
1/4 cup of plain grits with 2 tablespoons of turkey bacon pieces
Gym 4:30-6PM
Meal 5 (6:30 PM) [Post workout]
1/2 cup of fat free cottage cheese with one tablespoon of dark chocolate morsels, and fresh fruit.
Meal 6 (9 PM)
4 oz of chicken breast cooked via stove top with Carolina Blackened seasoning after marinating in fat free Italian dressing with a side of sweet potato fries and fresh asparagus.
Bed time 11PM
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Sunday: (Weights) - done!
-25 minutes of cardio: Elliptical (Incline: 12, Resistance, 10)
-Weight Circuit:
-Shoulders: 3 x 15
-Back: 3 x 15
-Biceps: 3 x 15
-Chest: 3 x 15
-Triceps: 3 x 15
-10 minutes cardio: Elliptical (Incline 9, Resistance 10)
Monday: (Core) - 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)
- 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
-20 minutes cardio: Elliptical (Incline 9, Resistance 10)
Tuesday: (Weights) - 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)
-Weight Circuit:
-Shoulders: 3 x 15
-Back: 3 x 15
-Biceps: 3 x 15
-Chest: 3 x 15
-Triceps: 3 x 15
-Back Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)
-10 minutes cardio: Elliptical (Incline 9 and 12, Resistance 10)
Wednesday: (Core)
-10 minutes cardio: StairMill (5 minutes at 80 SPM and 5 minutes at 60 SPM. No holding onto machine)
-15 minutes of cardio (Elliptical: Incline 9/10, 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
-15 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)
Thursday: (Core)
-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)
-10 minutes of cardio: Elliptical (Incline 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
-10 minutes cardio: StairMill (5 minutes at 80 SPM and 5 minutes at 60 SPM. No holding onto machine)
.
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 10, 270 pounds)
-10 minutes of cardio: Elliptical (Incline, 9/12 and Resistance, 9)
-Hard, long Stretch
Saturday: (Weights)
-25 minutes of cardio: Elliptical (Incline: 12, Resistance, 10)
-Weight Circuit:
-Shoulders: 3 x 15
-Back: 3 x 15
-Biceps: 3 x 15
-Chest: 3 x 15
-Triceps: 3 x 15
-15 minutes cardio: Elliptical (Incline 9, Resistance 10)
Sunday: (Rest)
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