My Weekly Nutrition and Training Plan

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!

I have been off of my game for a couple of weeks. I had a lot going on at work which required client dinners, lunch meetings, etc. My mom was also in town, and then last week I was out of town for my birthday. It resulted in some missed workouts, and more than usual dining out and snacks. I am 25 pounds away from where I want to be, so I am ready to buckle down and get serious!

Total down (since 11/25/13):  62 pounds!

Meal 1 (7 AM)

2 eggs over easy and green smoothie
My green smoothie is made with fresh spinach and kale, flex and chia seeds, frozen pineapple, a sliced green apple, 1/2 cup of organic/fresh orange juice, and 1/2 cup of water. This is the best energy booster I have ever had. 

Meal 2 (9:30 AM)

Meal 3 (1 PM)
Protein and Veggie Mix
Fresh spinach, kidney beans, sliced almonds, organic wild rice, and shredded chicken (marinated in my homemade pineapple vinaigrette and cooked in the oven with Carolina blackened seasoning)

Meal 4 (4 PM) 

2 Van's Organic Brown Rice and Quinoa waffles topped with sugar free/high fiber blackberry jam

Gym 5-6:30 PM

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

1/2 cup of low fat cottage cheese and a 100 calorie blueberry vitamin muffin

Meal 6 (9 PM) 

Vegetarian mandarin "chik'n" with roasted asparagus and homemade healthy mashed red potatoes

Bed time 11PM

-------------------------------

Sunday: (Rest)

Monday: (Weight Circuit + squats) - done!

-30 minutes of cardio: StairMill (90 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

-Back Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)

-15 minutes cardio: Elliptical (Incline 9 and 12, Resistance 10)

Tuesday: (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)

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

Wednesday: (Weight Circuit)

-20 minutes of cardio: StairMill (90 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

-25 minutes cardio: Elliptical (Incline 9 and 12, Resistance 10)

Thursday: (Core + squats)

-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)

-Back Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)

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

.

Friday: (Weight Circuit)

-30 minutes of cardio: StairMill (90 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

-15 minutes cardio: Elliptical (Incline 9 and 12, Resistance 10)

Saturday: (Hiking)

7 miles of hiking at Crowder's Mountain 

Share your nutrition and fitness, and link up with these ladies!