# # POST TITLE HERE

My Weekly Training and Nutrition Plan

February 10, 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): 28.2 pounds!

Meal 1 (7:15 AM)
3 egg whites, a hint of turkey bacon pieces, 1 tablespoon of fat free cottage cheese, 2 tablespoons of low fat feta, and a handful of fresh spinach. I cook everything together via stove top. 


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


Meal 3 (1:15 PM)
Spaghetti squash topped with 3oz of ground chicken, organic tomato sauce, and two tablespoons of low fat Feta.



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: 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)
Clean "Parmesan" chicken with 1/2 cup of black beans. The chicken is marinated in plain Greek yogurt, then when I am ready to bake it, I take a little bit of whole wheat/whole bran cereal (it is important to get plain whole wheat bran. If you get a vanilla bran or something flavored, the recipe will be disgusting), crunch it up, coat the chicken with it, top it with pepper and low fat Parmesan cheese, then bake at 350 for 30 minutes. 


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

Sunday: (Legs) - done! 
-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


Monday: Rest

Tuesday: (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)

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 left weights. It depends on what is free at the time to be used.
-15 minutes cardio: Elliptical (Incline 9, Resistance 9)

Thursday: (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)

Friday: (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 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)
-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 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)
Image Map

16 comments

  1. Oh man your workouts are killer! and I love those food fotos! Yummy!

    ReplyDelete
  2. Love that you share this! We eat very similar meals my friend and you are looking so good!! So freakin proud of you!

    ReplyDelete
  3. those quest bars - i need to get on them. i recently discovered Kewaza energy balls and i love them!!

    -kathy | Vodka and Soda

    ReplyDelete
  4. That Parmesan chicken looks so good! You are killing it! I love that my gym is less crowded so I usually have space to move around. I am loving my quest bars lately too, thanks for turning me on to them.

    ReplyDelete
  5. Wow girl that is so helpful this post and I'm sure took you forever to put together! I really like the Quest bars especially microwaved (out of the wrapper opps made that mistake once) for like 9 seconds. Your meals look really clean and packed with tons of protein!

    ~Amanda
    Meet @ the Barre

    ReplyDelete
  6. Wow do I read your blog before I eat. LOL Now I'm starving. ha!
    Great workouts girlie

    ReplyDelete
  7. Thanks for sharing all this! Once I mentally wrapped by head around a lot of the foods I ate during my Whole 30, I changed my eating dramatically! Working out is still hard for me tho, lol

    ReplyDelete
  8. I love that you share this stuff. It gives me great ideas of new things to try! Those eggs look delish and so does that parm chicken you make! What cereal is it that you crunch up on it? There are so many out there that claim certain things but aren't!

    ReplyDelete
  9. All of your meals and workouts look great! Very organized and congrats on your weight loss...awesome job!

    ReplyDelete
  10. I need to be this organized with my meals and workouts. I'd probably stick to them more if I did! You go girl!

    ReplyDelete
  11. I totally just bookmarked this post... I struggle so much with what to eat throughout the week, and I think I would actually do really well with something repetitive like this. Thanks for the inspiration!

    ReplyDelete
  12. Hi pretty! Thanks for the post on my blog. I truly enjoy reading your blogs! The link to my Twitter is: https://twitter.com/TCFit_Lifestyle and I do not have an Instagram set up yet. When I do, I will let you know. What are the links to your Twitter & Instagram so I can follow?

    ReplyDelete
  13. That spagetti squash sounds amazing and once I am off crutches I am going to go back to all these posts I bookmarked and get going on my own goal!

    xx Kelly
    Sparkles and Shoes

    ReplyDelete
  14. looks amazing!! I cant wait for my life to get back together (ripping out floors sucks) so I can focus on my health & blogging again... time management is key I have learned!!! Thanks girl for all your inspiration!

    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