Meal 1 (7:15 AM)
3 egg whites, 2 tablespoons of fat free cottage cheese, a handful of spinach, 2 tablespoons of low fat feta, and Garlic and Wine Seasoning all cooked together via stovetop.
Meal 2 (10:30 AM)
1 Quest Bar (the flavor changes day to day) and a large apple.
Meal 3 (1:30 PM)
GardenIn vegetarian mandarin "chick'n" and fresh asparagus (cooked via stovetop with fat free Parkay butter spray and Garlic and Wine Seasoning)
Meal 4 (4:00 PM) [Pre-workout Meal]
80 calorie Dannon Light and Fit Greek Yogurt with a handful of fresh blueberries and 15 plain almonds
Gym: 5-6:30
Meal 5 (7:00 PM) [Post-workout Meal]
2 Peanut Butter Protein Muffins *This week I made them with coconut flour instead of oats
Meal 6 (8:30 PM)
Spaghetti squash topped with 3oz of 99% fat free ground turkey, organic tomato sauce, and two tablespoons of low fat Feta.
Bed time: 11 PM
Monday: (Legs) - done! (796 calories burned)
-30 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)
-Stretch
Tuesday: (Core)
-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
- 3 sets of 30 second planks
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of 20 elevated leg crunches
-20 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)
Wednesday: (Weights)
-25 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Weight Circuit
-Shoulders: 3 x 15
-Back: 3 x 15
-Biceps: 3 x 15
-Chest: 3 x 15
-Triceps: 3 x 15
*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.
-15 minutes cardio: Tredmill (HIIT: 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)
Thursday: (Core)
-30 minutes of cardio: StairMill (A mild HIIT: Level is switch between the highest which is 20 and level 5 for my rest. Work is 1 minute, rest is two minutes)
- 3 sets of 30 second planks
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of 20 elevated leg crunches
-20 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)
Friday: (Weights)
-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Weight Circuit
-Shoulders: 3 x 15
-Back: 3 x 15
-Biceps: 3 x 15
-Chest: 3 x 15
-Triceps: 3 x 15
*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.
-15 minutes cardio: Elliptical (Incline 9, Resistance 9)
Saturday:
Rest and relaxation
Sunday: (legs)
-30 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)
-Stretch
**I would like to do a Q&A on my blog soon. Is there anything you want to know or curious about? Weight loss, health, fitness, life? You can ask me here. You can be anonymous, but please be nice.**
Chocolate chip cookie dough quest bars are the best! Have you tried heating them up in the microwave or oven? You're doing a great job on your weight loss journey! Those workouts look awesome.
ReplyDeleteYou are awesome! I'm bookmarking this!!
ReplyDeleteYour workouts look amazing and so does that yogurt with the berries and almonds! Keep up the great work girl and thanks for joining in on Motivational Monday!!
ReplyDeleteNever have I ever put cottage cheese in my eggs before, but I do love both of them. I'll have to try that soon!
ReplyDeleteyour breakfast recipe sounds good… i should try that. i seriously need to get on a more structured plan… i suck at structure though and end up failing by day 3 haha. keep up the good work!
ReplyDeleteI want meal 4 in my belly right NOW!
ReplyDeleteohhhhhh protein peanut butter muffins? yummmmm
ReplyDeletethat's impressive the weight you lost in that short period of time!! good job!
xoxo baewatchfitness.blogspot xoxo
Bravo! You did an excellent job up there! Wish you all the best :)
ReplyDeleteI am waiting for this amazing 21-day Fix Program and I'm really excited to try it out..
Those eggs and feta look so yummy after all these shakes! I think I need to try your breakfast a few days! :-) AWESOME WORKOUTS
ReplyDeleteThanks for sharing, I love reading other girls food and workout plans :) I am so glad I discovered Quest bars, I have yet to find one I didn't like! Those eggs look delicious.
ReplyDeleteThank you for sharing this!
ReplyDeleteLately my training has been really good, but my food has not (yikes). I keep telling myself I'm going to clean things up. This is just the kick in the pants that I needed.
Happy Tuesday!
I need you to be my nutritionist.
ReplyDeleteGood meal ideas!! It doesn't bother you eating the same thing every day?? I need to think about that!
ReplyDeleteEverything looks so good! I am missing my heavy weight training session since I am doing P90X3. I may have to go back to it now. You are totally rocking it girl, so proud of you!
ReplyDeleteGreat post! I love the meals. Thanks for posting it to Motivation Monday! I am pinning this post to my weight loss board!
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