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My Weekly Nutrition and Training Plan

March 11, 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):  37.8 pounds!

Meal 1 (7:15 AM)
Power Protein Shake
1 scoop of Cake Batter protein powder, half of a banana, handful of spinach/kale mix, 1 tablespoon chia seeds, 2 tablespoons of Chocolate PB2, and 1 cup of Unsweetened Vanilla Almond Milk.



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


Meal 3 (1:15 PM)
3 oz top sirloin and homemade healthy red mashed potatoes
I marinated the top sirloin for 24 hours in fat free Italian dressing then cooked via stove top with Carolina blackened seasoning. Top sirloin does not have hardly any fat so I definitely recommend marinating it so it does not get tough. The red potatoes are made from scratch in a healthy way. I will have the recipe posted soon.




Meal 4 (4 PM) - [Pre-workout]
1 Light and Fit 80 calorie Greek Yogurt with a tablespoon of chia seeds and plain sliced 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)
Lean Protein "Casserole" with coconut flour
Eggs, egg whites, turkey bacon, feta cheese, spinach, and low fat mozzarella, on top of a coconut flour crust - I am working on the recipe to share with you guys.


Bed time: 11 PM
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Sunday: (Hiking) - done! (1,080 calories burned)
7 miles of hiking at Crowder's Mountain 

Monday: (Rest)

Tuesday: (Plyometric Full Body + jog)
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. I am doing this for 30 minutes:

-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

Jog outside at the greenway beside of my apartment. A high of 79 and the bright sunshine requires and outdoor run.

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: (Weights or hiking is weather permits)
-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)

9 comments

  1. mmmmm.....that sirloin!!
    Look at you go girl, you badass, & 30 mins on the stairmill <<< props to you! I dispise the stairmill...but its sooo good! lolz!

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  2. That sirloin looks amazing! :) I need to get some quest bars! ♥

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  3. Oh my....that steak and mashed potatoes is looking super yummy! I have never tried cooking steak on a stove before, how long do you cook it for? We are going to purchase a grill sometime this year, but in the mean time it would be nice to have a way to cook steaks! I will only eat sirloin or filet, I hate fatty meat.

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  4. You go girl! Keep doing your thing!

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  5. Cant wait for your recipe. I want to try it!! It all looks so good and you are doing so great!!! Love youuu!!

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  6. That lean casserole sounds awesome. I love hiking and I miss it so much. Hoping to get out this weekend if the snow ever melts.

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  7. So much fitness motivation! And your morning shake sounds delish!

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  8. Where do you get coconut flour? I've never heard of that before. I love coconut oil!

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  9. I'm going to try the breakfast you listed. Need to go out and get the ingredients this weekend!

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