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My Weekly Nutrition and Training Plan

February 4, 2014


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)
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
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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)
Image Map

18 comments

  1. 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.

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    Replies
    1. I 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.

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  2. Okay 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!

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  3. do 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.

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  4. Okay, where do you get your Quest bars? I've been looking for them for about a week!

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    Replies
    1. You 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.

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    2. I would definitely do that if there is not a GNC near you, especially with free shipping.

      GNC 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.

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  5. I still have to find a place to get quest bars. They seem to be the "thing" right now. Thanks for sharing!

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  6. I'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:

    Showered With Design

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  7. I love this. You're helping me out girl by posting things that you can eat and that are healthy.

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  8. You have such a great routine. I need to start a routine so bad. I keep saying it, but haven't done it yet! lol
    I need a bigger fridge!

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  9. you know, ive never had a quest bar!!! but you love them so much i think im gonna try one... FINALLY!

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  10. Yum! You make some damn good looking meals!!

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  11. all those Quest bars look so yummy

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  12. love you!!!!!! keep up the awesome work <3

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  13. i need to get on those quest bars. everyone is raving about them!

    kathy
    Vodka and Soda

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  14. 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) :)

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  15. I 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.

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