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My Weekly Nutrition and Training Plan

March 31, 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):  43.2 pounds!

Meal 1 (7:15 AM)
2 protein muffins 


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


Meal 3 (1:15 PM)
Power Pasta (recipe up soon)
Vegetable based pasta, extra lean ground turkey, fresh spinach, organic garden sauce, and feta cheese.


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)
3 oz of top sirloin with homemade red mashed potatoes and whole green beans.
I poked holes in the sirloin (because it has no fat, it can be tough) and marinated them in balsamic vingerette for 24 hours. I cooked via stovetop and sprinkled Carolina blackened seasoning. I made the mashed potatoes by boiling baby red potatoes until soft, placed them in a big bowl, sprinkled Garlic and Wine seasoning, melted 1/4 coconut oil and poured over potatoes, and 1 cup of plain Almond Milk. I then blended everything together with a mixer. 


Meal 6 (8:30 PM)
80 calorie Greek yogurt with 1 tablespoon of plain walnuts and dark chocolate morsels. 


Bed time: 11 PM
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Sunday: (Weights) - done!
-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.

Monday: (Hiking) - done!
7 miles of hiking at Crowder's Mountain 


Tuesday: (Core)
-25 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 lift weights. It depends on what is free at the time to be used.
-10 minutes cardio: Elliptical (Incline 9, Resistance 9)

Thursday: (Core)
-20 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)
-20 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)
-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 of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

11 comments

  1. That's awesome!! I'm on my weight loss journey as well! I've lost 15 and have about 55 pounds to go!! Keep it up, girl!

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  2. nice hike girl!!! that pasta looks amazeballs!!!! so does your yogurt, I need to pick up some dark chocolate morsels soon!

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  3. You are doing amazing!! I have to stop reading your posts on these days because it just makes me hungry!!! xoxo

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  4. I'm interested in that pasta dish. Where do you find vege based pasta?

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  5. I totally need to include better pre-work out meals in my life!!! Thanks for sharing!

    && Thanks for linking up with Lovely Thursdays!

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  6. You are doing awesome! That pasta looks so good. Can't wait for the recipe! The yogurt looks good too.

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  7. Get it!

    I am always looking for new ways to make a healthier pasta. I use cottage cheese and whole wheat noodles when making lasagna or ziti. I can't wait to see your pasta recipe!

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