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!

Meal 1 (7:15 AM)
Crustless protein pack quiche (recipe coming soon) and 1 slice of fresh organic sourdough bread.

Meal 2 (4 10:30 AM)

Meal 3 (1:15 PM)

Skinny orange chicken (recipe coming soon) over a bed of brown rice and topped with chopped plain walnuts.

Meal 4 (3:45 PM) 

Gym 4:30-6PM

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

Angus beef pot roast that marinated in fat free Italian dressing, Worcestershire sauce, and Chicago seasoning for 24 hours then cooked low via crockpot; with a side of oven roasted asparagus topped with low fat mozzarella and a balsamic glaze.

Meal 6 (9 PM)

Bed time 11PM

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Sunday: (Rest)

Monday: (Weight Circuit)

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

- 5 incline inclined walk (Speed 3.5, Incline 7)

-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: Lateral machine (Resistance, 11)

Tuesday: (Weight Circuit)

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

- 5 incline inclined walk (Speed 3.5, Incline 7)

-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: Lateral machine (Resistance, 11)

Wednesday: (Core + Squats)

6:15 AM - 30 minutes of fasted cardio on the Elliptical (Resistance, 10, Incline, 9)

-5 minute inclined walk (Speed, 3.5, Incline 7)

-10 minutes lateral cardio (Resistance, 11)

-Back squats (4 sets of 15, 50 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 of cardio: Elliptical (Resistance 11)

Thursday: (Endurance Training)

6:15 AM - 30 minutes of fasted cardio on the Elliptical (Resistance, 10, Incline, 9)

45 minutes of jogging

.

Friday: (Legs)

-20 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 10 and 11)

-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: (Rest)