# # POST TITLE HERE

My Weekly Nutrition and Training Plan

February 24, 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.  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. 

Total down (since 11/25/13):  31.6 pounds!


Meal 1 (7:15 AM)


Meal 2 (10:30 AM)
Quest Protein Bar (the flavor varies day to day) and a large apple


Meal 3 (1:15 PM)
Sopressata and Asiago Cheese with mixed vegetables.


Meal 4 (4 PM) - [Pre-workout]
Chocolate oatmeal. 1/4 cup plain oats with two tablespoons of chocolate PB2 cooked in Unsweetened Vanilla Almond Milk, and topped with plain walnuts. 


Gym: 5-6:15(30)

Meal 5 (7 PM)
Half of a Quest Bar (the flavor varies day to day) with 1 tablespoon of chocolate PB2. This is actually a very small snack, it's enlarged for picture quality. However, don't judge the snack by the size - this is 11g of protein!


Meal 6 (8:30 PM)
Red potato topped with grilled chicken (that I cooked via stovetop in Carolina BBQ seasoning and cut up), turkey bacon pieces, chives, a hint low fat mozzarella and feta cheese, and plain Greek yogurt as the "dressing".


Bed time: 11 PM
-  -  -  -  -  -  -  -  -  -

Sunday: (Hiking) - done! (952 calories burned)
2 hours of hiking at Crowder's Mountain 

Monday: (Weights) - done!
-30 minutes 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 lift weights. It depends on what is free at the time to be used.
-10 minutes cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

Tuesday: (Plyometric Full Body)
A couple of weeks ago I wrote about my "at home" workout that I created since I was snowed in for two days and could not go to the gym. I call this "The Hot Mess Express". I was incredibly sore for days after this work out, so I decided to do it once a week because it was so hard. My heart rate was through the roof and it worked every muscle in my body. My shoulders, abs, and thighs were the most sore. It is a little difficult to explain, but I will try my best. I hope to do a full blog entry and YouTube video for this soon. It truly is AWESOME.

I created a playlist on my Iphone that is an hour and 10 minutes of upbeat pop and rap songs and I blast that on my blue-tooth speaker while I exercise. It's about 12 songs, so I do 12 different routines. I repeat the routine for the entire song then switch.

Below are different routines I do during a song. I repeat the exercises for the entire song then I will move onto the next routine:

-Mini suicides runs:
-Kickboxing cardio routines (I have 3-4 different routines for this. I do not know the names of the exercises so that is why I am not listing that out right now)
-10 Jumpsquats, run in place, then 10 jumping jacks
-10 regular jumping jacks, 10 scissor jumping jacks, jog around the living room
-10 pushups, jog down the hallway, walking lunges back to the living room
-20 burpees, 10 high kicks
-10 pushups, jog around the couch, 10 jumpjacks

Wednesday: (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 lift weights. It depends on what is free at the time to be used.
-10 minutes cardio: Elliptical (Incline 9, Resistance 9)

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)
- 4 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: (Legs)
-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)
-Hard, long Stretch

Saturday: (Rest)

One last thing...


Starts Wednesday!

22 comments

  1. Can't wait for the giveaway! Also, I love your about me! Cute makeover to it!

    ReplyDelete
  2. quest bars are my obsession... And your workout plan sounds beast. Get it girl!

    ReplyDelete
  3. I love chocolate chip cookie dough quest bars! I can't get enough of them and they are perfect when you need something sweet with all of the clean eating. You look great and your workouts look awesome! Keep up the good work. I can't wait for this giveaway. Totally my kind of giveaway!

    ReplyDelete
  4. Thanks for sharing your workout breakdown! I am currently trying to build mine so I do not get bored and I was able to gain some great ideas from yours. Thank you! I can't wait for the giveaway :)

    ReplyDelete
  5. Damn girl!!! Looking fab :) Your workout routine is inspiring - I go to the gym 3-4x per week, but you making me think I need to go more often!

    Bailey
    aka Bailey

    ReplyDelete
  6. I see a huge difference. You look fantastic girlfriend! I can't it for your challenge tomorrow!

    ReplyDelete
  7. That last meal looks so friggin' amazing, i might have just drooled a little on my keyboard.

    I'm excited for your Bikini Body giveaway! Just tell me actually GIVING ME a bikini body is part of the giveaway too? ;) haha

    ReplyDelete
  8. Looking great!!! And I can't wait for the giveaway!

    ReplyDelete
  9. You go girl!!!! GREAT job, Liz --- you totally motivate me to get back in the saddle. I have got to do better with meal prepping. I'm like you.... I can eat the same thing every day. Looking girl, missy!!!

    ReplyDelete
  10. You look great!! I can't believe you burned over 900 calories hiking! I need warmer weather up here so I can get out and hike..I totally miss being out there and hiking!

    ReplyDelete
  11. I stumbled across your blog the other day from the blog awards that going on. Thank you for being so inspirational!

    ReplyDelete
  12. I always love reading and SEEING other people's meal plans. They give me ideas for my own lunch. I have been doing a VB6 diet (vegan before 6) and while I love the way I feel I sort of miss having yogurt, and other regular dairy in my meals. Meat is not a big deal I have that for dinner but during the day it's hard for me (not the world) to fit in all the protein and calories on veggies alone (that's a TON of veggies). I miss yogurt and granola...I might switch it up for a bit and see if I make more progress. The VB6 was an experiment and I feel SO much better eating mostly vegetarian / vegan during the day (eggs sneak in from time to time). Keep up the great work girl!

    ReplyDelete
  13. You are looking so good girly! That yogurt and cereal looks yummy! That last meal too looks so good! Get it girl!

    ReplyDelete
  14. Love this post! Never would have thought to have oatmeal in the middle of the day--thanks for the new ideas!

    ReplyDelete
  15. keep up the great work! those damn quest bars are STILL out of stock!

    -kathy | Vodka and Soda

    ReplyDelete
  16. Holy freakin 31.6 lbs!!! What a great job, keep up the good work :)

    ReplyDelete
  17. CONGRATS on your health/fitness achievements!! I'm sooo ready for dinner after seeing all this yumminess ;) Have a fab night, girl!

    ReplyDelete
  18. Keep up the awesome work!! I frickin' love you!

    ReplyDelete
  19. The progress pictures are amazing! You have really accomplishment a lot in a short period of time. Keep it up!!!

    ReplyDelete

Thank you from the bottom of my heart for not only reading my blog, but taking the time to leave a response. If you notice that you do not hear back from me, please ensure you are not a "no-reply" blogger.

Keep in touch:
Twitter: FitnessBlondieL
Instagram: FitnessBlondieL
Say hello: Liz@TheFitnessBlondie.com
PR: Business@TheFitnessBlondie.com