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!

Total down (since 11/25/13):  63 pounds!

Meal 1 (7:15 AM)

2 eggs over easy with 2 Van's whole wheat waffles topped with sugar free/high fiber jam

Meal 2 (4 10:30 AM)

Meal 3 (1:15 PM)

Healthy Turkey and Bean Spanish dip (I used more meat and beans and eat this as a complete meal with no chips)

Meal 4 (3:45 PM) 

1/2 cup of black bean hummus, fresh broccoli, and a 100 calorie pack of plain almonds and walnuts.

Gym 4:30-6PM

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

Kay Natural's Cinnamon Almond Protein Bites (I eat this like cereal with Unsweetened Vanilla Almond Milk) and 1/4 cup of turkey jerky.

Meal 6 (9 PM)

Lean turkey burger topped with low fat provolone and sauteed mushrooms with a side of healthy homemade mashed red potatoes and cauliflower. (I made the the recipe as normal, I just did not use as many potatoes since I also used cauliflower.) 

Bed time 11PM

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

Sunday: (Rest)

Monday: (Rest)

Tuesday: (Weight Circuit + Squats)

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

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

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-30 minutes cardio: Elliptical (Incline 9, Resistance 10)

Wednesday: (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

-15 minutes cardio: StairMill (5 minutes at 80 SPM and 5 minutes at 60 SPM. No holding onto machine)

Thursday: (Weight Circuit)

-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)

-15 minutes of 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

    Sample workout

-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)

.

Friday: (Weight Circuit + Squats):

-30 minutes of cardio: Elliptical (Incline 9, Resistance 10)

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

-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 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)

Saturday: (Hike)

10 miles of hiking at Crowder's Mountain