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. Saturday and Sunday's for dinner are when I have my "treat" meals. 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. 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.
Meal 1 (7:15 AM)
Protein Smoothie: 2 tablespoons of chocolate PB2, 1 cup of Unsweetened Vanilla Almond Milk, 2 handfuls of fresh kale, 1 scoop of Vanilla protein powder, and two packs of Stevia then blended to perfection.
Meal 2 (10:30 AM)
Quest Protein Bar (the flavor varies day to day) and a large apple
Meal 3 (1:15 PM)
4 GardenIn 7-Grain Cripsy "chik'n" tenders with a side of asparagus (cooked with Parkay fat free butter spray and Melting Pot's Garlic and Wine seasoning)
Meal 4 (4 PM) - [Pre-workout]
1 cup of Dannon Light and Fit 80 calorie Greek yogurt with fresh blueberries and 15 natural almonds
Gym: 6-6:15(30)
Meal 5 (7 PM)
Half of a Quest Bar (the flavor varies day to day) with 1 tablespoon of chocolate PB2
Meal 6 (8:30 PM)
2 GardenIn "turk'y" cutlets with a side of spaghetti squash (topped with low fat feta)
Bed time: 11 PM
- - - - - - - - - -
Sunday: (Legs) - done! (755 calories burned)
-25 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
Monday: Rest
Tuesday: (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)
Wednesday: (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)
Thursday: (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)
Friday: (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)
Saturday: (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)
Be super honest here....do you think kale tastes as good in smoothies as spinach? I haven't tried it yet because I just can't imagine it in my drink! I like kale as far as salad and kale chips go...just haven't made the plunge in the blender.
ReplyDeleteI have tried it and unless there is some other stuff that has really strong flavor I can't stand it. I would much rather have the spinach.
DeleteOkay now I am really hungry. I love the Quest bars and just picked up a bunch this past weekend. I have never put veggies in my protein shakes but it is an interesting way to get veggies into your diet. Way to go girl!
ReplyDeletedo you eat the same thing every day? how did you arrive at this plan? I'm trying to finally figure my "plan" out and it's HARD.
ReplyDeleteOkay, where do you get your Quest bars? I've been looking for them for about a week!
ReplyDeleteYou can order them on their website if you can't find them in stores. A pack of 12 is 24.99 Use OnAQuest for free shipping.
DeleteI would definitely do that if there is not a GNC near you, especially with free shipping.
DeleteGNC sales them for $24.99 a box as well. I buy the singles since they are buy 3 get 1 free. You can mix and match as much as you want. Unfortunately, you do not save money by buying boxes vs. singles so I always opt for singles so I can all of my favorite flavors.
I still have to find a place to get quest bars. They seem to be the "thing" right now. Thanks for sharing!
ReplyDeleteI've nominated you for the Liebster award! My post you are featured in with my questions for you just went live today ! You can view it below:
ReplyDeleteShowered With Design
I love this. You're helping me out girl by posting things that you can eat and that are healthy.
ReplyDeleteYou have such a great routine. I need to start a routine so bad. I keep saying it, but haven't done it yet! lol
ReplyDeleteI need a bigger fridge!
you know, ive never had a quest bar!!! but you love them so much i think im gonna try one... FINALLY!
ReplyDeleteYum! You make some damn good looking meals!!
ReplyDeleteall those Quest bars look so yummy
ReplyDeletelove you!!!!!! keep up the awesome work <3
ReplyDeletei need to get on those quest bars. everyone is raving about them!
ReplyDeletekathy
Vodka and Soda
i recently had my first "green" juice....not bad! although i have no problem EATING my veggies, lol! dropping by from the friday hop. following along on GFC, twitter (rockoomph), and FB (oomph) :)
ReplyDeleteI love this... I am going to basically copy your meal plan with a minor tweak or two. My biggest difficulty in this weightloss/fitness journey is the FOOD which is the most important part! Ugh.
ReplyDelete